Summer Conditioning

JUNIOR SQUAD

• 10 TUCK JUMPS
• 10 STAR JUMPS
• 10 STRADDLE JUMPS
• SQUAT JUMPS x20
• MOUNTAIN CLIMB x20
• BOUNCES x50
• V-SITS x30
• BACK LIFTS x30
• STRADDLE V-SITS x20
• CRUNCHES x20
• DISH HOLD (2 SEC) ROLL TO ARCH (2 SEC) X10
• ANKLE RAISES x30
• PRESS UPS x20
• 90* WALL SIT FOR 30 SEC x3
• PLANK HOLD FOR 30 SEC x3

SENIOR SQUAD

• 10 TUCK JUMPS x3
• 10 HERKIES x3
• 10 STRADDLE JUMPS x3
• 10 STRADDLE, HERKIE COMBO JUMPS x2
• SQUAT JUMPS x30
• MOUNTAIN CLIMBS x30
• BOUNCES x50
• V-SITS x30
• BACK LIFTS x30
• STRADDLE V-SITS x30
• CRUNCHES x30
• DISH HOLD (2 SEC) ROLL TO ARCH (2 SEC) x20
• ANKLE RAISES x50
• PRESS UPS x40
• 90* WALL SIT FOR 1 MIN x3
• PLANK HOLD FOR 1 MIN x3

Remember to keep stratching through the summer and try to complete all exercises 3 times a week.

Flyers must work on their Scorpion, Heel Stretch and Bow & Arrow.