Monday April 25, 2011
“Finding fault is easy. It's improving that's hard.” – Plutarch
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 – Burpee & Jumping Jack Combo
Superset Station#3:
1 – Atomic Plank w/ Push-up & Pike
2 – Side Shuffle & 4 Forward Lunges
Tuesday April 26, 2011
"Perfection is not attainable, but if we chase perfection we can catch excellence." – Vince Lombardi
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Reverse Plank Hold
2 – Corkscrew Push Up
3 – SL Dead Lift
4 – Triceps Push Up
5 – SL Hip Hinge w/Rotation
6 – Hands Over the Line
7 – Skater Jumps
8 – Burpees
Thursday April 28, 2011
“Only a stomach that rarely feels hungry scorns common things.” – Horace
A - Dynamic Warmup & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo SL Anterior Reach w/MB (3 sec up, fast down)
3) Tempo Side Plank Reach & Rotate (fast down, 3 seconds push)
4) Tempo Body Slide (3 sec forward, 1 sec back)
Thursday April 29, 2011
“Isn’t it a strange fact of life that golfers are happiest when they are sub-par.” – Me
A – Warmup
B - 10-20-30 Ladder Intervals and the Push-up Challenge
Perform 10-20-30 ladder intervals with a 1:1 work to rest ratio twice. Then perform a push-up variation for 60 seconds followed by a 60-second rest and transition.
A1) 10-20-30 Ladders#1 with KB Swings
A2) P/U Challenge#1: Uchi Mata Push-up
B1) 10-20-30 Ladders#2 with Box Jumps
B2) P/U Challenge#2: Leg Kick Push-up
C1) 10-20-30 Ladders#3 with Burpees
C2) P/U Challenge#3: Alt. Grip SL Push-up
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