Middle 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: Double Tap Jumps
Exercise 1: Double Tap Jumps
TEMPO NOT REQUIRED
REP TARGET = 40
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: Single Leg Squat
Exercise 2: Single Leg Squat
TEMPO REQUIRED
1. Find something to sit down onto.
2. Heels stay down, knee stays out.
3. Hands stay forward and sit bum below knee.
Exercise 3: Push Up
Exercise 3: 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 Walkouts
Exercise 4: Wall Walkouts
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 Walkouts
Exercise 5: Floor Walkouts
TEMPO NOT REQUIRED
Heels close to bum and flat on the ground.
2. Push through your heels and keep abs tight.
3. Take small steps with feet forwards and then backwards.
Exercise 6: Mountain Climbers
Exercise 6: Mountain Climbers
TEMPO NOT REQUIRED
REP TARGET = 40
Hands under shoulders.
2. One foot in front, one foot behind and switch keeping on foot off the ground always.
3. Keep hips high and abs tight throughout.
Exercise 7: Straight Arm Plank
Exercise 7: Straight Arm Plank
TEMPO NOT REQUIRED
TIME TARGET = 45 Seconds
Elbows 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
TEMPO NOT REQUIRED
TIME TARGET = 45 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 = 45 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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