Warm up with the mobility and dynamic flexibility moves.
Then perform the 1-minute drill. Rest 15 to 30 seconds, then do the
strength circuit. Rest 1 minute. Repeat the drill and strength circuit
sequence three to five times. After the first round, try to work at an
effort of 7 or 8 (on a scale of 1 to 10) each time you perform the
1-minute drill.
MOBILITY AND DYNAMIC FLEXIBILITY
Perform the following exercises as fast as possible with good form.
Rest 30 seconds between exercises and 1 minute between rounds. Perform 2
rounds.
3-Step Lateral Run and Pause (5 reps)From
a strong tall posture, perform a high knee run sideways taking three
total lateral steps, running on the balls of your feet, driving the
elbows back and maintaining good upright posture. Do not cross your feet
as you run. On the third step pause and maintain balance for at least 1
to 2 seconds before running in the opposite direction. That's one rep.
Lateral Speed Lunge (8 reps)From
an athletic position, take a lateral step to the right. Quickly and
with good squat form, touch your right hand (outside your right leg) to
the floor and immediately drive your body up and shuffle one step over
to the left touching the floor with your left hand. Your body should be
completely extended (tall) when you move from side to side. (For a
variation of this side lunge,
Spiderman Climb (10 reps per leg)Start
in the top of the pushup position. Keep your abs braced, pick one foot
up off the floor, and slowly bring your knee up outside of your shoulder
and touch your foot to the ground. Slowly return your leg to the start
position and repeat with the opposite leg.
1-MINUTE DRILL
Perform the following exercises for 15 seconds each. (And if these aren't intense enough for you, try this
Jumping JacksStart
with your feet hip-width apart and hands at your sides. Simultaneously
raise your arms above your head and jump so you can spread your feet
shoulder-width apart. Then jump again to lower your arms and bring your
feet together. Repeat.
High KneesRun in place, with knees driving toward your chest.
Side-to-Side HopsStarting
with feet together, push off with your right foot to hop laterally to
the left about 3 feet. Land on your left foot and follow with your
right. Hop back, this time pushing off with your left foot. Repeat.
Mountain ClimbersStart
in a pushup position. Keeping your head in line with your body, bring
your right knee to your chest, then back to starting position. Alternate
rapidly with the left leg.
STRENGTH CIRCUIT
Complete as many repetitions as you can of each exercise in 20
seconds. Rest 20 seconds, then move to the next exercise.
JumpsDip down at the hips and knees, and then explode up.
Pushups with RowGet
into pushup position with your arms straight and your hands resting on
light dumbbells. Squeeze your abs and glutes as you perform a pushup. At
the top, pull one dumbbell off the floor and toward you until your
elbow is above your back. Slowly return the weight to the floor and
repeat with the other arm.
Two-Way LungesFrom a standing position, take a large step forward with one leg, then immediately lunge backward. Switch legs after 10 seconds.
Single-Leg RDLStand
with your feet slightly more than shoulder-width apart. Raise one foot
and extend it behind you, just off the floor. Contract your glutes,
brace your abs, and keep your spine naturally arched. Focusing on
balance, lower yourself until your torso is parallel to the floor.
Initiate the movement by pushing your hips back. Push back up to the
starting position. Switch legs after 10 seconds.
Glute BridgesLie
on your back with your knees bent, feet flat on the floor. Squeeze your
glutes and raise your hips so your lower back is off the floor. Hold
for 20 seconds.
