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: Triple Tap Jumps
Exercise 1: Triple Tap Jumps
Jump and tap your thighs thrice with your hands.
2. Try to land on the same spot you take off.
3. Imagine that the floor is hot.
Exercise 2: Lateral Squat
Exercise 2: Lateral Squat
1. Feet wide like a sumo, hands out in front.
2. Keep one leg straight and bend the other.
3. Keep chest up and heels down throughout.
Exercise 3: Decline Push Up
Exercise 3: Decline Push Up
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 Handstand
Exercise 4: Wall Handstand
Kick up into a wall.
2. Arms locked straight.
3. Only heels against the wall.
Exercise 5: Elevated Bridges
Exercise 5: Elevated Bridges
Heels on a raised object (sofa or chair).
2. Push through your heels and keep abs tight.
3. Raise hips as high as possible.
Exercise 6: Lateral Hops
Exercise 6: Lateral Hops
Drive laterally off one foot and on to the other.
2. Distance is key here but don't let knee wobble in.
3. Aim to have control over your landings.
Exercise 7: Kneeling Plank
Exercise 7: Kneeling Plank
Elbows under shoulder, knees down.
2. Tuck pelvis and squeeze abs throughout.
3. You should get the shakes, should not be easy!
Exercise 8: Kneeling Side Plank
Exercise 8: Kneeling Side Plank
Elbow under shoulder, knees down.
2. Hips forward and high up off the ground.
3. Squeeze side, should get the shakes!
4. Lift top leg to the sky if this is too 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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