Ankles
- W/ Bands and a partner – 20 points (no spot), flex/inside/outside
- Boxes + R/L – 10 both directions
- 25 raised calf raises R/L Both
- 50 scooters
- 20 single leg jumps up to panel mat R/L
- 50 alternate flex/point
- Spell out name or Team name
- Ankle bands
Trunk Bands
- Walks – Forward, Sideways, Speed Skater, Grape Vine, Backwards
- Turning Lunges – (Star Formation) do one leg at a time and bend both legs with all movements, slow and with full range of motion
- Dynamic Ankle Stretch
- Single Leg Squats Facing the Wall
Active Flexibility
- On Back/ R – L – STR 2 x 10 – Hold 10
- On Side/ Overhead 2 x 10 – hold 10 / splits 2 x 10 – hold 10
- On Stomach/ Straddle 2 x 10 – hold 10
- On Back/ Straddle 2 x 10
- On Head/ R – L – STR split 2 x 10 – hold 10
- Standing Leg Swings/ R – L front, back 2 x 10 hold 10
- R – L side to side 2 x 10 hold 10
- Alternate Traveling Kicks
The Ball
- Sit on the ball – Alternate leg extensions *arms – down, front, over by ears.
- Kneel on the ball – 30 seconds. Arm sets.
- Feet on the Ball (on back) – Hold 20/ lift 20 *arms down, front, over by ears.
- Feet on the ball (on stomach) – hold 20/ lift 20/ 20 tuck opens/ 20 pike opens.
- 20 VUPS – Passing the ball/ 20 pike overs/ 20 side to side
- 20 Push up position hold/ pushups/ alternate left lifts/ 20 alternate arm lifts
- 20 second hold on side (elbow on ball)/ 20 lifts on the R and L side – hold 20
- Hang over ball front and back.
Medicine Ball
- 20 Sitting Pike Shrugs/ Toss alternate 10
- 20 Laydown Shrugs/ Toss alternate 10
- 20 Free Hip Drills to Shrug/ 20 Standing bent knee free hips
- Alternate Standing Toss (10)
Ladder Training
Need: 2 vlt bds, 1 wooden ladder, 1 panel mat, 1 large ball
- 2 passes walk down and back
- 2 passes down ups
- 20 Alternate extends/ arms and feet
- 20 hip touches
- 20 push ups – hands on two rails
- 3 x 3 log rolls w. hand changes
- Tricep push ups – hold 20
- 10 same bar push ups
- Pike push ups
- On Ball/ Same as above
- Add pike opens/ tuck opens
Shoulders
- 3 X 12 Shoulder Press
- 3 x 12 Side Lifts
- 3 x 12 Front Raises
- 3 x 12 Bent Arm Raises
Lats
- 2 x 10 Pulldowns to Chest
- 2 x 10 Pulldowns to Back of Neck
- 2 x 10 Bent Over Lat Raises
- 2 x 10 Lay down on Stomach Lat Raises
Pecs
- 3 x 10 Tree Hugs
- 3 x 10 Bench Presses
- 10 Standing Pike Presses Against Wall
- 10 Cast Handstands
- 10 Planche Rockers
- 20 Push Ups Parr. / Feet on Blocks
- 4 Passes Hollow Hops on TT
Inner Thighs
- 3 x 20 Band Pulls at Rack
- 3 x 20 Inner and Outer Thighs at Rack w/Bands
- 50 Side Lifts / 50 Inner Thigh Lifts with Ankle Weights
- 2 x 25 Straddle Opens on Back with Ankle Weights
- 50 Inner Thigh Squeezes with Small Ball
Lower Back
- 2 x 15 Lifts with Ball on Chair
- 25 Twists on Chair with Ball
- 2 x 25 Lifts on Ball Feet Under Rack
- 50 Alternate Arm and Leg Lifts with Ankle and Wrist Weights
Butt (With Ankle Weights)
- 20 4 ct Fire Hydrants R & L
- 20 Karate Kicks Laying on R & L Side
- 20 Knee Touches on Side R & L
- 20 Kicks on Side Piked R & L
- 20 Small Circles Picked R & L / Front and Back
- 20 Superman Rockers / Hold 20
- 100 Butt Ups
Hand Weights
- 20 Second Hold Overhead – 20 Shrugs – 20 Second Hold
- 10 Full Free Hip – 10 Shrugs – 10 Half and Up Free Hip
- 20 Second Hold Side Middle – 10 ½ Lifts – 10 Full Lifts
- 2 x 20 Bent Over Lat Lifts – Hold 10 (bent elbows)
- 10 Front Oblique Lifts – Hold 10 – Lift 10
- 10 Full Arm Circles Front / Back
Active Shoulders (On Stomach)
- 10 Lifts Front – Hold 10 – 10 Lifts – Hold 10
- 10 Lifts Side – Hold 10 – 10 Lifts – Hold 10
- 10 Down by Side – Hold 10 – 10 Lifts – Hold 10
Shaping
- 10 Roll Overs with Feet on Resi Both Directions
- 10 Roll Overs between Mats both Directions
- 10 Lower Downs at Rack
- 20 Chest and Hip Lifts on Stomach at Rack
- 20 Arch Hollows Hanging Facing Rack
- 5 x 5 V Up Roll Overs With Arms Overhead
- 20 Hollow Rockers / 20 Superman Rockers
- * Inner Thighs * (small ball)
- 20 Bent Knee Squeezes – 20 Hold
- 20 Knees Up Squeezes – 20 Hold
- 20 Bent Knee Rolls Side to Side – 20 Hold
- 20 Ankle Squeezes Legs Straight – Hold 20
- 20 Ankle Squeezes Legs Up – Hold 20
- 20 Legs Straight Side to Side
- 20 Squeezes Laying on Stomach
- 20 Lifts – 20 Hold – 20 Lifts – 20 Hold