Vacation Conditioning Plan

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!