Strength and Power
1a. Hang Clean 3×3-6
b. Non Alt Bent Leg Quadruped Opposites w/MiniBand and Band Resistance 3×8 each, 30-60 seconds recovery
2a. BB Dead Lift 3×8
b. Push-ups on (with leg lifted) 3×10-40
c. Rotating Push-ups on Wobble Board Rotating 3×3-8 each
d. Reverse Crunch on Bench with SB 3x 8-12, 30 seconds recovery
3a. Foot Elevated Split Squat SB – Foot Elevated Push Up 3×2/2 8-12 total
2. BB RDL – BB High Row 3×2/2 8-12 total, 30 seconds recovery
Each Station 30 secs
1. Mountain Climbers on slide
3. Cone Clock Drill
4. Box Jumps Up and Down
5. Sled pushes with 50lbs
One min rest. Repeat 2 more times.
Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.
By Juliann Boubel, BS, CSCS
1. Foster, Mary Ann. “13 Tips for Stretching Sanity.” Massage & Bodywork 20.5 (2005): 58-59.
2. Cheng, Maria. “Stretching could be harmful. ” McClatchy – Tribune Business News, April 18, 2010.
3. Ecklund, Chris. “When is the Best Time to Stretch…and How.” www.prevailblog.com. December 7, 2007.
4. “Experts Don’t Stretch Before Exercise.” April 15, 2010. www.usatoday.com/news/health/2010-04-15-stretching-muscles_N.htm
Core (three sets at 30s per station):
a) Side Plank with hip abduction
b) V sit-ups
c) Russian twist
e) Bosu bridge with knee cross punch
Upper body (3 sets):
a) Pronated Pull-ups, 9
b) DB Push press, 6
c) Feet elevated push-up, 6
d) Inverted row with feet on swiss ball, 6
e) Pike push-up, 6
Lower body (3 sets):
a) Crossover squats, 5 each
b) Lateral lunges, 5 each
c) Slideboard Leg Curl Hip Lift
d) Lateral hurdle jump x30
e) Lateral Slideboard conditioning, 30s
Some of these exercises can be viewed on our video site: www.prevailvideo.com
As always, please use caution when attempting any exercise routine. Complete at your own risk and check with a medical professional before commencing physical exertion.