TUESDAYS; FOLLOWING DAILY WARM-UP

1. Warm-up
2. GS Waterloo x 6-8

PRISONER SQUATS
V-SITS
PUSHUPS
BACK HYPERS W/ TWIST
ROCKET JUMPS
LEG TOSS
ROCKY PUSH UPS
WRESTLERS BRIDGE
COSSACK EXTENSION
CRUNCH SIT-UPS
DECLINE PUSHUPS
PRONE SINGLE LEG HIP EXT.

3. GS Pillar x 6-8

V-SITS
BACK HYPERS
LEG TOSS
WRESTLERS BRIDGE
CRUNCH W/ TWIST
PRONE FLEXED KNEE HIP EXT.
TOE TOUCHES
BACK HYPERS W/ TWIST
L OVERS
SIDE UPS
DBL. LEG EAGLES
LOW LEVEL BICYCLES
PELVIC TILT ISOMETRIC
PELVIC TILT W/ LEG CRUNCH

4. Hurdle Mobility

Lateral Alternate Leg Skip (Flex Leg)
Lateral Alternate Leg Skip (Str. Leg)
Hurdle Walkover (Const. Lead Leg)   Do Both R and L
Hurdele Walkover (Alt. Lead Leg)
Over-Under   Do Both R and L


The following is "extra credit" for more serious athletic training

Short Agilities: x 3 Each

• Square Drill #1
• Square Drill #2
• Square Drill #3
• 60 Yd Shuttle #1
• 
  

 Workout