Alternate workout schedule (To be used if you have NO access to a weight room) Day 1: - Strength Circuit: # of repetitions & crunches for each exercise x 3 reps - Upper Body Lower Body Abdominal - Push-ups 15-20 reps Squat Thrust 20 reps Bent knee crunch 30 - Pull-ups 3-8 reps Body Weight Squats 20 reps reverse Crunch 30 - Wall Push-ups 30 sec Lunges 20 reps V- Sits 30 - Triangle Push Ups 30 sec Diagonal Lunges 20 reps Right & Left Obliques 30 - Bench Dips 10-20 reps Mtn. Climbers 20 reps 2 Count Crunch 30 Day 2: Abdominal: 35 seconds for each exercise w/ no rest (x2) 1. Reverse Crunch 2. Bent- Knee crunch 3. Twist 4. 2- Count Crunch 5. V- Sits 6. Hip/ Leg Lifts 7. Side Lifts (15 sec right, 15 sec left) 8. Diagonals: Sit- ups (right/ left) “You can become a winner only if you are willing to walk over the edge.” -Damon Runyon Day 3: - Strength Circuit: # of repetitions & crunches for each exercise x 3 reps Upper Body Lower Body Abdominal Push-ups 15-20 reps Squat Thrust 20 reps Bent knee crunch 30 Pull ups 3-8 reps Body Weight Squats 20 reps Reverse Crunch 30 Wall Push-ups 30 sec Lunges 20 reps V- Sits 30 Triangle Push Ups 30 sec Diagonal Lunges 20 reps Right & Left Obliques 30 - Bench Dips 10-20 reps Mtn. Climbers 20 reps 2 Count Crunch 30 Day 4: Abdominal: 35 seconds for each exercise w/ no rest (x2) 1. Reverse Crunch 2. Bent- Knee crunch 3. Twist 4. 2- Count Crunch 5. V- Sits 6. Hip/ Leg Lifts 7. Side Lifts (15 sec right, 15 sec left) 8. Diagonals: Sit- ups (right/ left) "There are two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle." Stick Skills Program This should be done 3-4 times a week, for 20-30 minutes. Start approximately 1.52yds from the wall and move back as you feel comfortable. The passes should be hard, direct and accurate (no loopy passes). To be the best, you must always work on the basics! 30-40 Reps, Dominant and Non- Dominant Hand ** Always work on triple threat positioning. Keeping your elbow away from your body and your stick almost parallel with the ground. As you throw be sure to point the butt end of your stick towards your target and then follow through with a push, pull, and snap motion. ** 1. Catch and throw with cradle 2. Catch and throw switching hands 3. Quicksitcks 4. Exaggerated face dodges, Catch and throw 5. Exaggerated face dodge, Catch and throw, switch 6. Pass weak, catch strong 7. Pass strong, catch weak 8. Side arm passing passing/ shooting 9. Behind the back passing/ shooting 10. Around the world 11. One- handed catching and throwing 12. Extension grab 13. Ground Balls 14. Leading Passes 15. Partner Racquetball (if there is a partner available.) “Five Step Stick Work”: 1. On right side, let front of stick swipe face and do only ½ way cradle. 2. Full circle with back of stick scraping face 3. ½ way cradle around with back of stick scraping face 4. Combo of 1 and 2 5. 2 both to the left and then to the right Cradling: Cradle into a sitting position and then into laying down. Cradle overhead Switching hands Working levels Stationary and mobile cradling