High School
STRENGTH & CONDITIONING
Embedded Files
Click here to download your training log so you can keep track of your progress.
Click here to download your training log so you can keep track of your progress.
Exercise 1: Triple Tap Jumps
Exercise 1: Triple Tap Jumps
TEMPO NOT REQUIRED
REP TARGET = 80
Jump and tap your thighs once with your hands.
2. Try to land on the same spot you take off.
3. Imagine that the floor is hot.
Exercise 2: Loaded Squat
Exercise 2: Loaded Squat
TEMPO REQUIRED
(USE SIBLINGS, BACKPACK OR OTHER OBJECT)
1. Feet outside your hips (not too wide).
2. Heels stay down, knees stay out.
3. Elbows stay high and sit bum below knees.
Exercise 3: Decline Push Up
Exercise 3: Decline Push Up
TEMPO REQUIRED
Keep elbows close to your body.
2. Aim to keep a straight line from head to heel.
3. Keep abs tight throughout.
Exercise 4: Wall Walks
Exercise 4: Wall Walks
TEMPO NOT REQUIRED
Crawl up the wall.
2. Take smell steps with hands and feet.
3. Socks off and clean your feet before!
Exercise 5: Long Lever Walkouts
Exercise 5: Long Lever Walkouts
TEMPO NOT REQUIRED
Start in a reverse plank and walk feet in and out.
2. Keep hips off the ground and take small steps.
3. Keep hands under shoulders and arms straight.
Exercise 6: Mountain Hops
Exercise 6: Mountain Hops
TEMPO NOT REQUIRED
REP TARGET = 80
Hands under shoulders.
2. Keep feet together.
3. Hop feet towards your hands and then away.
Exercise 7: Kneeling Elbow Plank
Exercise 7: Kneeling Elbow Plank
TEMPO NOT REQUIRED
TIME TARGET = 90 Seconds
Elbows under shoulder.
2. Tuck pelvis and squeeze abs throughout.
3. You should get the shakes, should not be easy!
Exercise 8: Kneeling Elbow Side Plank
Exercise 8: Kneeling Elbow Side Plank
TEMPO NOT REQUIRED
TIME TARGET = 90 Seconds
Elbow under shoulder.
2. Hips forward and high up off the ground.
3. Squeeze side, should get the shakes!
4. Lift top knee to the sky if easy.
Exercise 9: Crab Walk
Exercise 9: Crab Walk
TEMPO NOT REQUIRED
TIME TARGET = 90 Seconds
Take small steps with hands and feet.
2. Keep hips as high as possible.
3. Keep abs tight throughout.
Take a 2 minute break and repeat the whole thing again!
Take a 2 minute break and repeat the whole thing again!
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