Preheat the mobility and dynamic flexibility moves. Then run the 1-minute drill. Remaining 15 to 30 seconds, so does the power circuit. Rest 1 minute. Repeat the exercise and the power circuits sequence three to five times. After the first round, try to work on an action at 7 and 8 (on a scale of 1 to 10) each time you run one minute drill.
DYNAMIC FLEXIBILITY AND MOBILITY
Perform the following exercises as soon as possible with good form. Rest 30 seconds between exercises and 1 minute between rounds. Run 2 laps.
Side 3-Step Run and Break (5 repetitions)From a strong high position, perform a high knee running sideways last three total lateral action circulating in the balls of your feet, driving your elbows back and maintain good posture in an upright position. Do not cross your legs while running. In the third step break and maintain balance for at least 1 to 2 seconds before running in the opposite direction. It is a fabric.
Speed Lateral Lunge (8 reps)From an athletic position to take a side step to the right. Fast and good squat form, touch your right hand (other than your right leg) on the floor and immediately drive your body up and shuffle a step on the left in contact with the floor with your left hand. Your body should be full (high) when you move from page to page.Spiderman Climb (10 repetitions for each leg)Start from the top position pushup. Keep your abs braced, pick one foot off the floor and slowly bring your knees up off your shoulder and your feet touch the ground. Slowly return your leg to the starting position and repeat with opposite leg.
1-minute DRILLPerform the following exercises for 15 seconds each.Jumping JacksStart with feet hip-width apart and your arms at your sides. Simultaneously, lift your hands above your head and jump, so you can spread your feet shoulder-width apart. Then, jump again to reduce arms and legs together. Repeat.
High KneesDriving in the field with a knee to run against his chest.
From side to side hopStarting with feet together, stick with your right leg sideways shake to the left, about 3 feet. Lands in the left foot and follow with the right. Go back, this time push off with your left leg. Repeat.
MountaineersStart a position pushup. Keeping your head in line with your body, bring your right knee to your chest, then return to starting position. Alternate fast with his left foot.
You can perform as many repetitions of each exercise for 20 seconds. Rest 20 seconds and then proceed to the next exercise.
SpringerDive down to the hips and knees and then explode up.
Pushups with RowGet into pushup position with your arms straight and hands resting on light dumbbells. Squeeze the abs and buttocks and you will go into pushup. At the top, pull one dumbbell off the floor and toward you until your elbow is above your back. Slowly return the weight to the floor and repeat with your other hand.
Bi-directional lungesFrom a standing position, take a big step forward with one leg, then immediately stay vacations. Switch legs after 10 seconds.
Single leg RDLStand with feet slightly more than shoulder-width apart. Lift one leg and extend it behind you, straight from the floor. Contract your glutes, brace your abs and keep your spine naturally curved. Focusing on balance, lower yourself until your body is parallel to the floor. Initiate the movement by pushing your hips backwards. Push up to starting position. Switch legs after 10 seconds.
Gluten BridgesLie on your back with knees bent, feet flat on the floor. Push your buttocks and raise your hips so your lower back off the floor. Hold for 20 seconds.