Thanksgiving Week Program

This program allows you to choose between 1 of 3 options to create the training intensity and workout you would like. My suggestion is to perform 1 of the routines on Thursday morning, and another on Friday or Saturday. If you have any questions about these routines, please email me: Steve@firestormfitcamps.com

Option 1
A) Warm-up well
B) Sprint/Push up combo
Find an open area where you can sprint for 15 seconds, or about 100 yards.
Sprint for 15 seconds, then immediately drop and do 10 strict push-ups.
Walk back to your starting line then immediately sprint and perform the push-ups again.
Perform between 10 to 15 sets.

Option 2
A) Warm up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible of each exercise in 20 second increments for 3 complete rounds.
1) Jumping Squat x 20 seconds (Squat and jump into the air)
2) Squat x 20 seconds (Perform a "normal" squat)
3) Hold in Bottom Squat Position x 20 seconds (Squat down and stay there for 20 seconds)
This should take you 60 seconds. Repeat 3 times for a total of 3 minutes.
C) Push-up with Lateral Arm Extension & Rotation and Hip/Thigh Extension Combo
1) Push-up with lateral arm extension & rotation x 10
Perform a complete push-up. At the top of the movement (start position) and in a controlled manner, extend one arm with the thumb pointing to the ceiling (left or right) straight out in front of you in the direction of your head. Your arm should be by your ear. Pinching your shoulder blades and keeping the thumb pointed to the ceiling, slowly and under control, sweep your hand around in an arc to your side then bring it to the floor. Do another push-up then reach and rotate with the opposite arm. Repeat until all repetitions are performed.
2) Rest for 30 seconds
3) Hip/Thigh Extensions x 15 L & R (click the link for a demo)
15 on the right side, 15 on the left side.
4) Rest for 30 seconds
5) Repeat these 2 exercise for 3 to 5 rounds

Option 3
A) Warm up well
B) Combo set
Perform a series of repetitions, from 12 down to 4, in the following 5 exercise set as quickly as you can. Rest as needed. Click the link for a demo.
1) One Leg Elevated Push-ups (6 right and 6 left)
2) Reaching SLDL (Left & Right side)
3) Prisoner Siff Squat
4) Side Plank Reach & Rotate (Left & Right side)
5) Horizontal Row or "Y, T, W, L" (bent over or on ball, use no weight)
Begin with exercise #1 and perform 12 repetitions for each exercise (on both the left and right side where called for) as quickly and efficiently as possible. Immediately return to exercise #1 and go through the order performing 10 repetitions for each movement, then 8, 6 and finally 4. Rest as needed.

Monday & Tuesday - November 22 - 23, 2010

Monday November 22, 2010
"Sure, luck means a lot in football. Not having a good quarterback is bad luck." - Don Shula
A - Warm-up
B - 15 second consecutive circuits
Perform 6 consecutive 15 second work periods followed by a 1 minute rest and transition. Up to 8 rounds.
1 Arm Bent Over Row (L & R)
1 Arm High Pull (L & R)
1 Arm Squat & Press (L & R)

Tuesday November 23, 2010
"If a lump of soot falls into the soup and you cannot conveniently get it out, stir it well in and it will give the soup a French taste." - Jonathon Swift
A - Warm-up
B - 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest. Perform up to 5 total rounds.
Beginner - Hands Elevated Burpee, T-Push-up Hold, Squat
Intermediate - Burpee, T-Push-up Hold, Overhead Reverse Lunge
Advanced - Burpee, T-Push-up, Overhead Forward Lunge

Have a blessed and GREAT Thanksgiving!