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: Single Tap Jumps
Exercise 1: Single Tap Jumps
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.
4. Get height!
Exercise 2: Split Squat Jumps
Exercise 2: Split Squat Jumps
1. One foot forward, one foot backwards.
2. Drop back knee to the ground and explode to the sky.
3. Control landing and repeat.
Exercise 3: Single Leg Bench Dips
Exercise 3: Single Leg Bench Dips
Hands behind you resting on an elevated object.
2. Bend knee (easier), leg straight (harder).
3. Lower yourself down and push back up.
Exercise 4: Wall Handstands
Exercise 4: Wall Handstands
Kick up into a wall.
2. Arms locked straight.
3. Only heels against the wall.
Exercise 5: Single Leg Box Bridge
Exercise 5: Single Leg Box Bridge
Shoulders on a raised object (sofa or chair).
2. Push through your heel and keep abs tight.
3. Raise hips as high as possible.
Exercise 6: Mountain Switches
Exercise 6: Mountain Switches
Hands under shoulders.
2. One foot forward, one foot backwards, both on ground.
3. Switch feet and repeat.
Exercise 7: Elbow Plank
Exercise 7: Elbow Plank
Elbows under shoulder.
2. Tuck pelvis and squeeze abs throughout.
3. You should get the shakes, should not be easy!
Exercise 8: Elbow Side Plank
Exercise 8: Elbow Side Plank
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: Duck Walk
Exercise 9: Duck Walk
Sit into a half or parallel squat.
2. Don't raise hips and take small steps forwards.
3. Duck noises are optional.
Take a 2 minute break and repeat the whole thing again!
Take a 2 minute break and repeat the whole thing again!
Report abuse