THEME OF THE WEEK: FIND THE FUN

Tuesday, April 28th 2020

STICKER SHEETS
Sticker sheets for this week (Week 2) are attached to yesterday’s post. Focus on one activity at a time and get that duck!

WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

CONDITIONING 1
For Time:
30 burpees
100 knee-to-elbow crunches (1,2)
30 burpees

(1,2) knee-to-elbow crunches means do 50 on each side (alternating), or 100 total.

CONDITIONING 2
3 Rounds for Quality
50 flutter kicks (1,2)
25 jumping squats
50 flutter kicks (1,2)
25 glute bridges

“3 Rounds for Quality” means that you are focusing more on moving well and having good form than trying to go as fast as possible. Still try to stay moving and keep a good pace, but don’t worry about how long it takes you. Try to do each movement “unbroken”, or without stopping. If you need to rest, rest between movements or between rounds.

(1,2) for the flutter kicks means do 25 on each leg, or 50 total.

CORE
3 sets: 0:20 on, 0:10 off
Low plank hold
Side plank hold (L)
Hollow hold
Side plank hold®
High plank hold

Rest 1-2 minutes between sets

Do each movement for 20 seconds, then rest for 10 seconds. Once you get through the whole thing, rest 1-2 minutes and then repeat 2 more times. It’s okay if you can’t hold for the entire 20 seconds: do as much as you can and remember to focus on form. Think about what muscles you are using (hint: core) during each exercise. Remember to BREATHE while you are doing each hold.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Burpees
https://www.youtube.com/watch?v=TU8QYVW0gDU

Knee-to-Elbow Crunches
https://www.youtube.com/watch?v=R_JdACWtFSc

Flutter Kick Demo
https://www.youtube.com/watch?v=FlSyYb18ff8

Jumping Squats
It’s a squat with a jump: you don’t have to jump as high as possible for these, your feet just have to leave the ground.

Glute Bridges
https://www.youtube.com/watch?v=PcK9kYmceCg

High & Low Plank
https://www.youtube.com/watch?v=2b-WLVaiFx8

Side Plank
Note: The video shows the guy lifting his leg up during the plank. If you can’t hold the side plank for 20 seconds, do not lift your leg up. If you can, you can try raising your leg during the hold to make it more challenging.
https://www.youtube.com/watch?v=kosrhX1iYo

Hollow Hold
You can hold your arms above your head to make this more challenging
https://www.youtube.com/watch?v=n_ojLqHNre8