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
TEMPO NOT REQUIRED
REP TARGET = 80
Jump and tap your thighs twice with your hands.
2. Try to land on the same spot you take off.
3. Imagine that the floor is hot.
Exercise 2: Split Squat
Exercise 2: Split Squat
TEMPO REQUIRED
1. One foot forward, one foot backward.
2. Heels stay down, knees stay out.
3. Drop back knee to the ground and stand.
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: 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: Floor Raises (Long)
Exercise 5: Floor Raises (Long)
TEMPO NOT REQUIRED
Heels away from bum with legs nearly straight.
Push through your heels and lift bum.
3. Keep abs tight throughout.
Exercise 6: Mountain Switches
Exercise 6: Mountain Switches
TEMPO NOT REQUIRED
REP TARGET = 80
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
TEMPO NOT REQUIRED
TIME TARGET = 60 Seconds
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
TEMPO NOT REQUIRED
TIME TARGET = 60 Seconds
Hand under shoulder, arm straight .
2. Hips forward and high up off the ground.
3. Squeeze side, should get the shakes!
4. Lift top leg to the sky if easy.
Exercise 9: Crab Walk
Exercise 9: Crab Walk
TEMPO NOT REQUIRED
TIME TARGET = 60 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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