Warmup: Jumping jacks for 1 minute then hold a 1 minute plank. Rest for 30-45 seconds and repeat 6 times.
Dynamics and drills. Jumpers and Throwers:
Do jump and throw drills
Sprinter and Thrower Workout:
1 min high knees, 1 min jumping jacks, 1 min squats, 1 min pushups (if you stop time stops), 1 min lunges, 1 min rest. Repeat 8 times.
ABS: 25 bicycle crunches, 20 reverse crunches, 2 minute plank (1 min elbows/1 min hands). Rest and repeat 8 times.
Cool down: 10 sets of 10 California jumping jacks. Followed up with stretching and icing.
Sunday:
1)6 sets of;
- 20 jumping jacks
- 1 min planks
- 10 push-ups
- 1 min plank
- 10 squat jumps
- 1 minute plank.
Rest 2mins, repeat
2) Yoga: http://youtu.be/wqkeH2jMLt0
3) 4 sets of:
10 push-ups,
20 sit-ups,
20 squats,
20 lunges,
100 jumping jacks,
60 second wall sit.
2 minutes rest between each set
Then do
25 basic crunches, 25 bicycle crunches, 10 v-ups, 1 minute plank. Rest @ the end for 30 seconds, then repeat 2 times.
4) Stretch and Ice