Happy Canada Day!
Did you spend your long weekend? Whether you were soaking up the sun at the cottage, relaxing with friends and family, or taking in some local Canada Day festivities, you are probably in need of a good workout to get your body back to normal.
Today’s workout will help you increase your maximum speed and the agility drills will help with your lateral movement. You will need to find some bleachers at a local baseball diamond or football stadium.
Stair Sprints
General Warm up:
Light jog or soccer
Dynamic Warm Up:
Side Shuffle Arm Swings with Skips Lateral Shuffle with Arm Swings
Knee Hugs Knee Cradles Frankenstein’s
Dragon Walks Spiderman Crawl Inch Worm
Accelerations Bounding High Skips
Core:
Pushup Pyramid – Best when done with a group of 3 or 4 people. Start with 1 pushup and work your way up to 10, then back down to 1 (So the sets with be comprised of the following reps: 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1). Form a circle with your group and complete the reps in a clockwise manner with the period being the work period for the other members of the group.
For an added challenge stay in the plank position while you are waiting for the group to complete their reps of the pushups.
Stair Sprints (6 Sets of Each):
Single Stairs – 20 stairs
Double Stairs – 20 stairs
Bleachers – 12 stairs
Double Leg Bleachers – 12 stairs
2 Sets on Each Leg for Each of the Following:
Single Leg Stair Hops – 12 stairs
Single Leg Lateral Stair Hops (Both Sides) – 12 stairs
Agility
“M” Drill – 4 sets (2 in each direction) Place cones in a square shape 5 yards apart plus one extra in the middle. Run forward through cones in an “M” pattern.
5-10-5 Drill – Place 3 cones 5 yards apart in a straight line. Start at the center cone and sprint 5 yards in one direction followed by 10 yards in the other, then finish by sprinting to the last cone 5 yards away.
Cool Down
Light jog