Monday May 30th Dynamic Warmup #1
| Upper Body Exercise || Sets || Reps || %/Weight || Notes |
| Push Ups || 4 || 16 || N/A || Slow on the way down EXPLODE UP |
| Dumbbell Hammer Curl to Press || 4 || 6 || 80% || Slow constant movement |
| Inverted Row || 4 || 6 || N/A || Toes up as you pull up! |
| Physioball Dumbbell Bench || 4 || 6 || 80% || Squeeze pectorals and push arms up |
| Lateral/Linear Movement || Sets || Reps || %/Weight || Notes |
| 1 – 2 Stick || 2 || 12 || N/A || Get steps down first then speed up |
| Kneeling Lateral Start || 2 || 12 || N/A || Sprint to half court FOCUS ON FAST START |
| Mountain Climber Sprints || 2 || 12 || N/A || To half court |
| Lean Fall Run Forwards || 2 || 12 || N/A || Focus on explosive 1st step RUN TO HALFCOURT |
| Running Exercise || Record Time |
| 1/4 mile run (No alternatives! MUST RUN) || |
Let's see where to begin? Pushups are no problem, neither are the hammer curls. The inverted rows will be scary, but I also need to find a place to do them, there aren't proper benches at planet fitness. There aren't physioballs either, so I will have to modify the dumbbell benches. I'm thinking have myself hanging off the bench more than normal to simulate the balance act of the physioball.
Once again, I don't have an open court to do these in, so I will probably do them out in the parking lot or something and hopefully not get raped. 1-2 sticks looks easy enough once you get the steps down, I can see the benefit of this in shot and disc and I'm kinda looking forward to this. The lean fall run forwards also look pretty straight forward. Kneeling lateral starts looks painful and scary. The mountain climber sprints look okay, I have always hated mountain climbers so I'm sure I'll love these.