September 15, 2014 - Boot Camp 6:00AM - 7:00AM TBD
Time and details - SGT Peterson's Directions?
Dynamic Warm Up Phase 1 _____/3 Must utilize exercises focusing on continuous, muscular strengthening exercises to MMF Water Break _____/1 No longer than 60 seconds Phase 2: _____/3 Must utilize exercises focusing on continuous, muscular strengthening exercises to MMF Water Break _____/1 No longer than 60 seconds Phase 3 _____/3 Must utilize exercises focusing on continuous, muscular strengthening exercises to MMF Practicality/safety _____/3 Workout must be balanced AND safe Every push up or shoulder press must be opposed with a mid-back exercise at some point Exercises requiring agility, stability and/or using plyometric motions must be done prior to bringing that muscle to MMF No trapezius exercises Workout must contain at least one rotator cuff exercise Workout must contain at least one glute/core strengthening exercise Dynamic Cool Down
September 15, 2014 - MTS High School Workout (at school)
Time and details - MTS High School, 2872 26th Ave S, Minneapolis, MN, United States Directions?
Linear Speed Workout Dynamic Warm Up Plus extra 1 - 1 minute run in place 2 - 45 sec box steps backs 3 - 45 sec min toe taps on a box 4 - 45 sec Frankenstein kicks 5 - 45 sec Butt Kickers 6 - 45 sec Rock Baboas 40 minutes left in workout before stretching 30, 24, or 18 inch box depending on athlete’s size. -Power Single Leg Steps 4 sets to failure (about 25 or 30 reps). Take about 30 seconds rest between sets. -Explosive Box Jump Ups progressing from 12, 18, 24, 30, 36 *Note for boxes: FORM IS THE MOST IMPORTANT THING! If they can’t explode have them do step backs until they can. Must have proper form when landing - WE NEVER HAVE PEOPLE JUMP OFF BOXES Make sure the box has nothing to fall on close to it and be prepared to spot people while doing this. -Superset: 1. 3 - Sets with each leg One leg step ups with high knee raises to 90 degrees *Make sure there glutes are activated. Work up to 25-30 reps but stop once form is lost for safety 2. 3 - Sets of incline sit ups to failure plus 10 reps of manual resistance /assistance after MMF. -Superset: 1. 3 Sets of single leg toe taps on 12, 18, 24 inch boxes past MMF, then to a lower box for fun 2. 3 sets of Explosive Hip Lifts 60 / 45/ 30 seconds, advanced version is doing this with a weight plate on waist or with one leg. If time left have them do following to failure: 1. Straight leg lifts to 90 degrees 2. Planks with Straight Leg Reverse Kicks 3. Fire Hydrants 4. Flutter kicks Leader choice, end the workout with a game.
By SGT Peterson
Starting 9-16-14 every thursday SGT Peterson will be leading Cardio Combative’s and Cardio Bootcamp! Come and play!...
Published 09/10/14 @ 8:34 pm