Upper Body 1
CDT Glatz
All CDTs will be in pairs (gender). Possible teams of 3 or 4 depending on equipment availability. All must have ID
Start warm up stretch (5min)
1st Exercise:
½ of CDTs bench-press:
Starting weight (comfortable weight) 10 reps
+10lbs 8 reps
+10lbs 6 reps
-10lbs 8 reps
-10lbs 10 reps
-40lbs 20 reps
½ of CDTs males do chin-ups (Palms inward), females can do dumbbell curls (Comfortable weight):
10 reps
8 reps
6 reps
4 reps
20 second hold in up position/10 second slow dumbbell curl (1 rep each arm)
20 second hold in up position/10 second slow dumbbell curl (1 rep each arm)
20 second hold in up position/10 second slow dumbbell curl (1 rep each arm)
*Groups switch*
2nd Exercise:
½ of CDTs dumbbell flys while lying on the bench (Comfortable weight):
20 reps
15 reps
10 reps
5 reps
½ of CDTs Standing shoulder vertical dumbbell flys (Comfortable weight):
20 reps
15 reps
10 reps
5 reps
*Groups switch*
3rd Exercise:
All CDTs push-up pyramid:
20 reps
15 reps
10 reps
5 reps
5 reps of triangle
10 reps
15 reps
30 second down position hold
60 second up position hold
4th Exercise:
All CDTs ab plank:
90 second hold
60 second hold
30 second at 6inches
End cool down stretch (Starts 5min prior to dismissal)
Upper Body 2
CDT Glatz
All CDTs will be in pairs (gender). Possible groups of 3 or 4 depending on equipment availability. All must have ID
Start warm up stretch (5min)
1st Exercise:
½ of CDTs dumbbell bench-press:
Starting weight (comfortable weight) 10 reps
+5lbs 8 reps
+5lbs 6 reps
-5lbs 8 reps
-5lbs 10 reps
-15lbs 20 reps
½ of CDTs males do pull-ups (Palms outward), females can do Lawn-mower pulls on bench (Comfortable weight):
10 reps
8 reps
6 reps
4 reps
20 second hold in up position/10 second slow Lawn-mower pulls on bench (1 rep each arm)
20 second hold in up position/10 second slow Lawn-mower pulls on bench (1 rep each arm)
20 second hold in up position/10 second slow Lawn-mower pulls on bench (1 rep each arm)
*Groups switch*
2nd Exercise:
½ of CDTs Sitting dumbbell shoulder press (Comfortable weight):
15 reps
12 reps
10 reps
5 reps
½ of CDTs Standing overhead dumbbell tricep extension (Comfortable weight):
15 reps
12 reps
10 reps
5 reps
*Groups switch*
3rd Exercise:
All CDTs push-up pyramid:
20 reps
15 reps
10 reps
5 reps
5 reps of triangle
10 reps
15 reps
30 second down position hold
60 second up position hold
4th Exercise:
All CDTs ab flutter kick:
90 second
60 second
30 second at 6inches
End cool down stretch (Starts 5min prior to dismissal)
Upper Body 3
CDT Glatz
All CDTs will be in pairs (gender). Possible groups of 3 or 4 depending on equipment availability. All must have ID
Start warm up stretch (5min)
1st Exercise:
½ of CDTs Standing overhead press with bar on squat rack:
Starting weight (comfortable weight) 10 reps
+5lbs 8 reps
+5lbs 6 reps
-5lbs 8 reps
-5lbs 10 reps
-15lbs 15 reps
½ of CDTs males do pull-ups (Palms outward), females can do Lawn-mower pulls on bench (Comfortable weight):
10 reps
8 reps
6 reps
4 reps
20 second hold in up position/10 second slow Lawn-mower pulls on bench (1 rep each arm)
20 second hold in up position/10 second slow Lawn-mower pulls on bench (1 rep each arm)
20 second hold in up position/10 second slow Lawn-mower pulls on bench (1 rep each arm)
*Groups switch*
2nd Exercise:
½ of CDTs Sitting dumbbell curls (Comfortable weight):
15 reps
12 reps
10 reps
5 reps
½ of CDTs Standing overhead dumbbell tricep extension (Comfortable weight):
15 reps
12 reps
10 reps
5 reps
*Groups switch*
3rd Exercise:
All CDTs relay in the basketball gym (4 teams):
Sprint to opposite end
15 pushups
Sprint back, touch line sprint to opposite end again
15 air squats
10 pushups
Sprint back to start and tag next person in line
4th Exercise:
All CDTs sit-ups (Partner holding feet):
40 reps
25 reps
20 reps
15 reps
End cool down stretch (Starts 5min prior to dismissal)