Athletic Cardio

Athletic Cardio                                                                                          

This is designed for speed, agility, and quickness. It should be performed on an open surface three times a week.

Warm-up

Do each dynamic stretch (starting with the Frankenstein Walk) for 15 yards, followed by a giant-step stride for 15 yards. Repeat once.

  • 8 Jump Squats
  • 8 Jumping Jacks
  • 8 Crossovers
  • 8 Clap jacks
  • Frankenstein Walk
  • Walking Lunge with Knee Stretch
  • Walking Lunge with Heel to Butt Quadriceps Stretch
  • High Knee

Workout

  • 20 Resisted Verti Max Jump Squats
  • 20 Speed Hurdle Jumps (each side)
  • 5 Speed Ladder Sprints
  • 35 yard sprint
  • 35 yard, 100 pound Prowler Sled Push

Ab Workout

  • Hanging Leg Raise 4 sets                      25 reps
  • Decline Sit Up 4 sets                      25 reps
  • Sprinter Crunch 4 sets                      25 reps

 

 

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