Junior 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
NO TEMPO REQUIRED
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: Squat
Exercise 2: Squat
TEMPO REQUIRED
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: Incline Push Up
Exercise 3: Incline 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: Walkouts
Exercise 4: Walkouts
TEMPO REQUIRED
Feet inside hips.
2. Try to keep legs as straight as possible.
3. Take small steps with your hands.
Exercise 5: Floor Raises (Short)
Exercise 5: Floor Raises (Short)
TEMPO REQUIRED
Heels close to bum and flat on the ground.
2. Push through your heels and lift bum.
3. Keep abs tight throughout.
Exercise 6: Mountain Hops
Exercise 6: Mountain Hops
NO TEMPO REQUIRED
Hands under shoulders.
2. Keep feet together.
3. Hop feet towards your hands and then away.
Exercise 7: Kneeling Plank
Exercise 7: Kneeling Plank
30 SECOND HOLD
Elbows under shoulders.
2. Keep abs tight throughout.
3. Straight line from knee to head.
Exercise 8: Kneeling Side Plank
Exercise 8: Kneeling Side Plank
30 SECOND HOLD
Elbow under shoulder.
2. Hips forward and high up off the ground.
3. Straight line from knee to head.
Exercise 9: Bear Walk
Exercise 9: Bear Walk
30 SECOND WORK
Take small steps with hands and feet.
2. Keep both knees low to the ground.
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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