This is the strength and flexibility work I give my athletes when they go on vacation... If you think you can hang (with a bunch of 8, 9, and 10 year olds) give it a try!
Compulsory Vacation Conditioning
Day 1
· Run or Jump Rope 5 minutes
· Full Stretch (15 – 20 minutes)
· 5 Tick-Tocks, Left & Right; 5 Front Limbers & 5 Back Limbers (step down)
· Push-up / Leg Set
- 60 seconds high knees
- 30 push-ups (elbows in)
- 20 Mary Poppins jumps
- 30 push-ups (elbows out)
- 20 split-squat jumps (mountain climbers)
- 25 pseudo-planche push-ups
- 20 squat jumps
- 15 dive-bomber push-ups
- 20 long jumps (feet together)
- 15 Hindu push-ups
- 60 seconds high knees
Day 2
· Run or Jump Rope 5 minutes
· Full Stretch (15 – 20 minutes)
· 5 Tick-Tocks, Left & Right; 5 Front Limbers & 5 Back Limbers (step down)
· Ab / Core Set
- 50 Hollow Body Rocks
- 50 Oblique Bridges (25 Left, 25 Right)
- 40 lemon-squeezer / V-ups
- 40 Arch Body Rocks
- 30 T.A. leg lifts
- 30 hand slider sit ups to V-lifts (hands on floor by knees)
- 20 seconds arch body swimmers
- 20 seconds hollow body scissors
· 1 min Handstand (face wall), 50 shoulder touches, 1 min Handstand (back to wall)
Day 3
· Run or Jump Rope 10 minutes
· Full Stretch (15 – 20 minutes)
· 10 Tick-Tocks, Left & Right; 10 Front Limbers & 10 Back Limbers (stalder down)
· 25 Stalder Presses
· Over stretch (Left, Right, Left Middle, Right Middle, 1 minute each)
Day 4: Rest
Day 5
· Run or Jump Rope 5 minutes
· Full Stretch (15 – 20 minutes)
· 5 Tick-Tocks, Left & Right; 5 Front Limbers & 5 Back Limbers (step down)
· Ab / Core Set
- 50 Hollow Body Rocks
- 50 Oblique Bridges (25 Left, 25 Right)
- 40 lemon-squeezer / V-ups
- 40 Arch Body Rocks
- 30 T.A. leg lifts
- 30 hand slider sit-ups to V-lifts (hands on floor by knees)
- 20 seconds arch body swimmers
- 20 seconds hollow body scissors
· Straddle Sit Leg Lift Set (Hands by knees, legs at app. 90 degrees)
- 40 small circle forward
- 40 small circles backward
- 25 single leg lifts each leg
- 40 leg lifts (legs turned out)
· 10 Stalder Presses
· 10 dive-bomber push-ups, 10 Hindu Push-ups, 10 Stoop Push-ups
Day 6
· Run or Jump Rope 5 minutes
· Full Stretch (15 – 20 minutes)
· 5 Tick-Tocks, Left & Right; 5 Front Limbers & 5 Back Limbers (step down)
· Push-up / Leg Set
- 60 seconds high knees
- 30 push-ups (elbows in)
- 20 Mary Poppins jumps
- 30 push-ups (elbows out)
- 20 split-squat jumps (mountain climbers)
- 25 pseudo-planche push-ups
- 20 squat jumps
- 15 dive-bomber push-ups
- 20 long jumps (feet together)
- 15 Hindu push-ups
- 60 seconds high knees
Day 7
· Run or Jump Rope 5 minutes
· Full Stretch (15 – 20 minutes)
· 5 Tick-Tocks, Left & Right; 5 Front Limbers & 5 Back Limbers (step down)
· Ab / Core Set
- 50 Hollow Body Rocks
- 50 Oblique Bridges (25 Left, 25 Right)
- 40 lemon-squeezer / V-ups
- 40 Arch Body Rocks
- 30 T.A. leg lifts
- 30 hand slider sit-ups to V-lifts (hands on floor by knees)
- 20 seconds arch body swimmers
- 20 seconds hollow body scissors
· 1 min Handstand (face wall), 50 shoulder touches, 1 min Handstand (back to wall)
Day 8: Rest
Day 9
· Run or Jump Rope 5 minutes
· Full Stretch (15 – 20 minutes)
· 5 Tick-Tocks, Left & Right; 5 Front Limbers & 5 Back Limbers (step down)
· Push-up / Leg Set
- 60 seconds high knees
- 30 push-ups (elbows in)
- 20 Mary Poppins jumps
- 30 push-ups (elbows out)
- 20 split-squat jumps (mountain climbers)
- 25 pseudo-planche push-ups
- 20 squat jumps
- 15 dive-bomber push-ups
- 20 long jumps (feet together)
- 15 Hindu push-ups
- 60 seconds high knees
Day 10
· Run or Jump Rope 5 minutes
· Full Stretch (15 – 20 minutes)
· 5 Tick-Tocks, Left & Right; 5 Front Limbers & 5 Back Limbers (step down)
· Ab / Core Set
- 50 Hollow Body Rocks
- 50 Oblique Bridges (25 Left, 25 Right)
- 40 lemon-squeezer / V-ups
- 40 Arch Body Rocks
- 30 T.A. leg lifts
- 30 hand slider sit-ups to V-lifts (hands on floor by knees)
- 20 seconds arch body swimmers
- 20 seconds hollow body scissors
· 10 pull-ups, 10 chin-ups, 20 leg lifts
Day 11
· Run or Jump Rope 10 minutes
· Full Stretch (15 – 20 minutes)
· 10 Tick-Tocks, Left & Right; 10 Front Limbers & 10 Back Limbers (stalder down)
· 25 Stalder Presses
Eat well, have fun, and get fit!
2 comments:
These little kids are beasts!
Conditioning is important as well. It helps your body recover.
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