SHOULDER AND STRETCHING
Lat Stretching Sequence (45 sec.)
1. Palms Down
2. Thumbs Up
3. Palms Up
Straddle sit with Flat Back Toe Point 2 X 1 min. each
Leaning Old School Straddle Sit with Elbow Tucked 2 X 30 sec. each
Reverse Rocking Chair “The Nut Cracker” 30 total
Single Leg Pike Stretch 3 X 45 sec. each
Partner Shoulders:
1. Rodney King = 2 X 45 sec. each
2. Single Arm Face Down = 2 X 30 sec. Each
3. Standing Back Arch = 2 X 30 Sec. Each
4. PVC crossover
Pyramid Calf Stretch Single Leg 2 X 1 min. each
Foam Roll IT Band 3 min. each
Seal Stretch 1 min.
Gang Stretching 1 min.
ABS and SOMERSAULTING
Tramp:
Continuous 102C= 50 + 50 sit ups
Continuous 202C= 30 + 25 knee ups
203C= 10 + tuck ups
5221D= 10
302C= 10 + 25 Reverse Crunches
402C= 10 + 12 Star Fishes Each
402B= 10 + 30 sit up all out
Pit Flips:
102C= 10 + 30 Crunches
402C= 10 + 12 Throw Up Stand Ups
202C= 10 + 30 Mini Pike Ups
Dry Board:
102C= 10 + 25 (45 degree) Pike Up
102B= 10 + 25 Ladder Knee Ups
202C= 10 + 30 Sit Ups All Out
202B= 10
UPPER BODY #1
Chest:
Flat Bench
Incline DBell
Back:
6
5
+
Single Arm DBell Rowing
+
Bent Rowing
Shoulders:
Red Bar Military
5
Fitness:
40 Total
Pull Over Tough 4 sets
Wall Handstand
6
4 X 30 sec.
+
Flexed Arm Hang
3 Min. Total
+
Plate Drag 4 (Down & Back)
UPPER BODY #2
Shoulders:
Lateral Raise
6
+
Upright Row
Burnout/ Drop Set
Hang Clean
5
+
Bent Lateral Raise
Burnout/ Drop Set
Pull Up
5 Sets (2 min. rest)
0
1-3
4-8
9-15
16 +
80 Airsquats
60 Airsquats
30 Airsquats
20 Airsquats
0 Airsquats
D-Bell Pushup Row
40 each arm
Girls= 15 lbs.
Boys= 25 lbs.
Seated D-Bell Burn Out
4 Drop Sets (2 min rest between sets)
Seated Pike:
Front Raise
Lateral Raise
Press
Boys = 10 lbs.
50
50
50
Girls= 8 lbs.
65
65
65
PARTNER EXERCISES #2
Line Up Push Downs
30 Each
Tap Rips 30
Close Tap Rips 30
Hollow Leg Splits 30
Handslap Throw Downs 20
Leg Throw Downs \ | / 1,2,3 X 20
Assisted 201C 10
Shoulder Stretching:
1. Rodney King= 2 X 40 sec.
2. Over and Under or Hanging on Back= 2 X 20
CALVES
Donkey Heel Raise 100
Peak Out Sequence: X 2
1. Straight Leg Peak Out= 40
2. Straight Leg Full Range= 40
3. Bent Knee Peak Out= 40
4. Bent Knee Full Range= 40
Upper Body #3
Lateral Raise
5
Pull Up Knee Up 40
Bent Rowing with Olympic Bar
Tricep Get Up 50
Straight Bar 85 LB. Curl 50
Optional Bicep Exercise ___
French Curl
4
4
UPPER BODY #4
External Rotation 2.5 lbs.
15 x 2 each
Internal with Band 50 each
Chest:
Ball Fly 40
5
Flat Bench D-Bell on Mat
Clapping Push Ups 30
Back:
Pull Up 40
Bent Row
5
Triceps:
Overhead D-Bell
5
Single Arm D-Bell Ext. on Mat
Dips 100
Bicep:
Straight Bar Curl
4
Seated Alt. D-Bell Curl
4
5
GENERAL WARMUP #1
Mats:
Crunch 2 X 20
Kevin Extensions 2 X 30
Knee Closing 20
Open Good Morning 20
Hollow Flutter 2 X 30 sec.
Rolling Throw Ups with Pike out 20
Hollow Position:
Closing
(On back)
25
Inline
25
(Come out for backs)
Hip Ups 25
Frog Hip Ups 25
Mini Pike Ups 25
Pyramid Stand Ups 25
Standing Tuck Up 12
Sit Circle Reach 12
1 Step Hurdle Model 6
101B Model 6
Hurdle Ups
20
Fast out 25
Extensions
GENERAL WARM UP #2
Push Up Start with Toe Point 1 min
Spidermans (Ankle must touch opp. Wrist) 20 each
Prone Hold Hip Touch 20 each
Tricep Get Ups (Single Leg) 20 each
Push Up Start In and Outs 40
Break Dancers 10 each
Coffee Table Hip Ups 25
Frog Hip Ups 25
Coffee Table Chorus Line 40 Total (continuous)
Mini Pike Up 25
Pyramid Push Up 25
Rotator Sequence on stomach 15 each
GENERAL WARM UP #3
Rotator Sequence Standing with 2.5 plates
Sit Circle Reach on Bosu 60
PVC Crossover 35
Internal Rotation with Bands 50 each
External rotation with 2.5 & 5 lb. plates 3 X 10-12
(for shoulder on side)
Internal rotation External Rotation
2 X 12 each (Internal)
2 X 12 each (External)
(for adductor standing base position)
with exercise band wrapped around waste)
Jumping Jack 100
Cross Country Jumping Jack 60
Side Prone Hold 1 min. each X 2
Coffee Table Hip Up 30
Breakdancers 10 each
Coffee Table Chorus Line 60 total kicks
GENERAL WARM UP #4
Reverse Crunch
30
Crunch
Reverse Rocker
with 5 lb. Plates
30
Hollow Rocker 30
Kevin Hold
1 min.
30
Straddle Rolling 30
Candle Stick 30
Push Up Start
Prone Hold
Spiderman 15 each
1 min.
Terminator Tuck Jump 30
1 min.
Pyramid Push Up 30
Pyramid Heel Lifts 30
Sit Up 100
Heel Raise 30
with 35 lb. D-Bell
Military Press 30 X 3
with 35 lb. D-Bell
Push up:
6
8
10
12
15
Pull up:
15
12
10
8
6
MAT #1
Crunch 3 X 20 (2 sec. hold at top)
Rolling 30
D-Bell Pullover 3 X 20
Mat Rotator
X 15
Hollow Rocker with Exercise Ball Overhead 2 X 20
Base Position Cable Pull Down on Toes 2 X 30
Press to Handstand 20
Red Bar Handstand Hold
3 X 25 sec.
Overhead Press with Barbell
with 3 second hold at top
3 X 15 (45 or 65 lbs. barbell)
D-Bell Sequence #1
Front Raise
Lateral Raise
Schwarzenegger Press
Overhead Tricep
Bicep Curl (with 2 twists)
Bicep Twisting
Kickback
Bent Row (Lateral Raise)
Military Press
Side Curl
Curl + Kickback
Front Raise
MAT #2
Station 1:
Prone Hold
2 min.
Push Up Start 1 min.
Hollow Hold 2 X 1 min
In and Out Push Up In=50, Out= 50
Pyramid Push Up 60
Tuck Up
Pull over with D-Bell 60
(Boys 45 lb./ Girls 35 lb.)
Ball Benches 60
(Boys 35 lb./Girls 15 lb.)
Station 2:
Light Bar= 45 lb. = Girls
Heavy Bar = 65 lb. = Boys
Overhead Squat 60
Curl 60
Close Grip Benches 60
Overhead Press 60
Curl 60
Close Grip Benches 60
Air Squat 60
Straight Leg Dead Lift 60
60
MAT #3
CONDITIONING
Abs:
Hollow Hold 2 min.
Mini Pike Up 30
Hollow Flutter 1 min.
Pyramid:
Heel Lift 40
Jump Pike 30
Stand Up 10
Jump Pike 25
Stand Up 20
Heel Lift 30
Quads:
Chair Sit 2 min.
Jump Lunge 30
Extensions 60
Pike Up 12
Air Squat 12
Tuck Up 12
Sumo Squat 40
Air Squat 30
Hip Up 20
Frog Hip Up 30
Hip Up 20
Air Squat 20
Jump Up 20
Mexican Mafia 20
Tuck Up 20
Push Up 30
In & Outs 30
Hollow Hold 1 min.
Skip In Place 40
Good Morning 30
Throw Down 20
Jump Squat 30
Chair Sit 1 min.
Breakdancer 20
Air Squat 20
MAT #4
*All Positions held 1 Min. or 30 Sec. each Leg/Side
Push up Start
Side Push Up Start Hold
Star Fish
Open Pike on Toes
Hollow Line Up
Back Line Up
Hollow Hold
Kevin Position
Pyramid Pike
Headstand Pike
Headstand
Fingers & Toes
All 4’s (1 hand/1 foot)
Coffee Table
Candle Stick
Legs #1
Pyramid:
Stand Up 2 X 20
Tempo: 8 : 10 : 2
Heel Lift 4 X 20
*1 Min. Rest Between Wall Sit Sets
Chair Sit 2 Min. 30 Sec.
Single Leg Chair 1 Min. Each X 2
Chair Sit 2 Min.
Bar Lunging with 45 lb. Bar 25 Each
D-Bell Lunging 2 X 20 Each
Bosu Front Leg 2 X 10 Each
Bosu Back Leg 2 X 10 Each
Bosu Elevated Back Leg 2 X 8 Each
Throw Downs
20
+
45 lb. Straight Leg
Dead Lift (flat back)
Straight Leg Heel Raises with Bar
Donkey Calves with Flat Back 100
5
20 +
Buttkickers
50
LEGS #2
*Max 1.5 Minutes Rest Intervals
Base Position:
Base = 30 sec
Single = 30 sec
Single = 30 sec
Base = 30 sec
*Repeat with 25lb D-bell
*Repeat on Bosu
*Repeat with 25lb D-bell on Bosu
Decline Lunging (Elevate Rear Leg 24 Inches)
3
Decline lunging on Bosu (Elevate Rear Leg 12 inches)
Standing Lunge 30 each
Spanky Stretch 1 min.
Jumping Squat Hands on Hips 20, 18, 16, 14
Bar Squat
Straight Dead
4
4
Bent Dead with Heel Raise
4
3
LEGS #3
Quads:
Dirty 30 + Bar Lunges
5
+ Dirty 30 + Air Squat 5 X 20 + Dirty 30
Dirty 30 X2 + 2 Min Chair X2 + 1 Min. Chair X3 + Single Leg Base 3 Min. Each
Dirty 30 X3 + 2 Min. Chair X3 + 1 Min. Chair X4 + Single Leg Base 4 Min. Each
ARM FARM #1
Tricep:
Single Arm Ext. + Kick Back + Single Arm Ext. Instinct
Tricep Get Ups (slow and controlled) 5 X 12
French Curl
4
Bicep:
4
Straight Bar Curl
+
Slow Chin Ups
4
Straight Bar Curls
Single Arm Seated Burnout (Instinct)
Shoulders:
Shrugs 50 lb. D-Bell 100
Handstand from Press 25
Lateral Raise
Hangclean
6
6
Burnout
ARM FARM #2
Warm Up:
External Rotation (on side) 4 X 10-15
Seated Internal Rotation with Band 4 X 10-15
8, 9, or 10 lb. D-Bell Sequence for Circulation:
*All Exercises: X 30/ 30 Sec. Hold/ 2 Sec. Hold X 15
Overhead Tricep
Crucifix
Lateral Raise
Kick Backs
Field Goal
Military Press
Bent Rows
Curl Hold
Front Raise
Bent Fly’s
Curl Twist Hold
Upright Row
Arnold Press
Overhead Hold
Crucifix Extension
Side Curls
Hang Clean & Jerk
Hammer Curl
Seated Arnold Press
6
Sumo Single Arm Lateral Raise
5
Standing on Ledge French Curl
5
Seated Single D-Bell Tricep Extension
Handstand Walking 5 Mats
Partner Handstands on Red Bars 30
5
ABS #1
Spine Workout for Tuck
Candlesticks:
Candlestick Kick Outs on Second Roll 50
Candlestick Kick Outs with Pizza Hands 20
Ab Ball:
Ab ball Prone Extensions to Hollow for 3 sec. Hold 50
Ab Ball Hip Twisting Leg Stack for 2 sec. Hold 24 Each
Ab Ball Hip Twist Straddle with Foot to Floor 24 Each
Hollow Holds:
Hollow Hold Flutter Kick for 30 sec. + Mini Tuck Ups (without resting) 20 = X 4
Hollow Hold Mini Straddles for 30 sec. + Mini Tuck Ups (without resting) 20 = X4
Hollow Hold Toe Pointing for 30 sec. + Mini Tuck Ups (without resting) 20 = X4
Bar/Ladder
Ladder Leg Lifts Tucked with Pike Out 40
Ladder Leg Lifts Tucked with Hollow Kick Out 30
Hanging Leg Lifts Tucked with Pike Out 40
Hanging Leg Lifts Tucked with Hollow kick Out 30
Single leg Tuck Up with Shin Smack (Kick Look Reach) 24 Each
ABS #2
Spine Workout for Pike
Rodney King (Straddle) Good Mornings
Rodney King Good Mornings 50
50
Rolling Pike (Legs Together) 50
Rolling Pike (Straddle) 50
Ab Ball Crunches with 10 lb. Plate 5 X 25
Rodney King Leg Swing with Toe Point 10 Each (no falling)
Alphabet Soup (Open Pike)
Alphabet Soup (Weight Overhead)
Single Leg Pike Up 24 Each
Pike Up 5 X 10
Tuck Up 5 X 10
Wall Sit Ups with Legs Straight 50
Wall Sit Ups Straddle 50
Kevin Toe Points with 5 sec. Hold 100
Kevin Toe Points with 5 sec. Hold (straddle) 40
Ladder Leg Lifts with 3 Toe Points at Top 50
Ladder Leg Lifts Tuck with Pike Out 25
ARM FARM #2
Straight Bar Curl
Preacher Curl
5
4
Seated Alternating D-Bell Curls
French Curls (Heavy)
4
5
Lying Single Arm D-Bell Extensions 4 X 12 each
Dub Pyramid (tricep get up + Over head extension)