Partners
arena
Creed+Orthodontics
Smart+Drinks
Willie%27s
Fairfield
Gulf+Swimming
TSA
Sponsors
dryland routine

Dry-land  Stretch cord exercises

Dry land exercises during  breaks.  do them every other day - click on link for demonstration.

fly pull  - bend over with arms extended, first move hand move down elbows up. pull back to straight arm finish. return to extension slow

Free Fly Finishes - Like the fly pull you bend over and anchor your elbows to your sides and finish straight back straight.  Recover slow and controlled.

Triceps pull  Stand on cord with on end, hold other with both hands. lift handle to sky, and return to back of neck. keep elbows close to ears

biceps curl   hold in each hand with feet stepping on the middle of cord. lift cord to vertical position and back to bottom. Movements should be slow both up and down

Recovery pull    loop cord around back, or around object behind you hold handles at side at shoulder level, arms slightly bent, push handles forward to the straightening arms as you touch the cord out in front of chest with arms straight. Slow movements.

One Leg Sit ups   Lay on ground one knee up,  sit ups switch other knee bent 10 more, keep back straight.

Push ups - as stated, with 15 rest between rounds.

Towel Stretch  - hold towel around foot, pull on foot, raise you leg straight, pull foot toward body, switch

Over head Stretch Repeat 10-15 times each way, hold a few seconds.

Lunges - Walk with long stride touching knee to the ground with each step. Start with 10-20 and increase the distance every few days.

 

Exercise

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Running

1-2 miles

1 mile

 sprint 3 houses

EZ 2 house

5x 1 block

Rest after each 30

1 mile

sprint last 1/4

4-8

Runs around block

:30 rest after each

nothing

Sit ups

Push ups

5 rounds

5 push ups

15 sit ups

20-30 push up

Non stop

50-100 sit ups

 

4 rounds

5-10 push ups

10-20 sit ups

 

20-30 push up

Non stop

50-100 sit ups

Jump rope

4x50

100 straight

3x50  rest :20

 

200 straight

 

Med ball

2 rounds

30 in front

30 over head

20 curls

 

3 rounds

30 in front

30 over head

20 curls

 

1 rounds

60 in front

40 over head

30 curls

 

Cords

Side to side 30

Fly pull 3x30 elbows up!!!

 

Lat pull - over head

     2x30

Side to side

   20 each

 

40 fly pull

20 side to side

20 push forward

20 overhead

Stretching

Arms up sway

 side to side

Touch toes 3x:15

Arch back 3x:20