Junior School
STRENGTH & CONDITIONING
Embedded Files
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Click here to download your training log so you can keep track of your progress.
Exercise 1: Double Tap Jumps
Exercise 1: Double Tap Jumps
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: Forward Lunge
Exercise 2: Forward Lunge
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: Bench Dips
Exercise 3: Bench Dips
Hands behind you resting on an elevated object.
2. Bend knees (easier), legs 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: Floor Walkouts
Exercise 5: Floor Walkouts
Push through your heels and lift bum.
Take small steps with your feet away from you bum until legs are nearly straight and then walk them back in.
3. Keep abs tight throughout.
Exercise 6: Mountain Climbers
Exercise 6: Mountain Climbers
Hands under shoulders.
2. One foot forward, one foot backwards, keep forward foot off the ground.
3. Switch feet and repeat.
Exercise 7: Straight Arm Plank
Exercise 7: Straight Arm Plank
Hands under shoulder.
2. Tuck pelvis and squeeze abs throughout.
3. You should get the shakes, should not be easy!
Exercise 8: Straight Arm Side Plank
Exercise 8: Straight Arm Side Plank
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: 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!
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