Final Week of this Session - Monday January 24 - Friday January 28, 2011

Monday January 24, 2011
"Action without thought is a form of insanity; Thought without action is a crime." – Albert Einstein
A – Warmup
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB or KB 1-Arm High Pull, Clean, Snatch Sequence
1-Arm Band Split Squat to Row
Side Plank Hip Raise
Rear Leg Elevated Split Squat & Single Arm Press
SLDL w/ Anterior MB Reach

Tuesday January 25, 2011
"That which we achieve too easily, we esteem too lightly." – Thomas Paine
A – Warm-up
B – 30 Second Complexes
1 – Ab Slides
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side

Thursday January 27, 2011
"It is a sublime thing to suffer and be stronger." – Henry Wadsworth Longfellow
A - Warm Up
B - Continuous 20 Minute Routine
1 – Burpees X 10
2 – Yoga Push-ups X 10
3 – Body Saw X 10
4 – SLDL w/ Rotation X 10 (5 L&R)

Friday January 28, 2011
"The 5 Ss of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit." – Ken Doherty
A – Warmup
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Squat & OH Press
2 – Ladder Skips & Hops
Superset Station#2:
1 – Plank & Moving Ab Roller Across Court
2 – Band Resisted Side Shuffle
Superset Station#3:
1 – Atomic Plank w/ Push-up & Pike
2 – Side Shuffle & 4 Forward Lunges