Outdoor

At home workouts from coach Darnell (Starting March 16th)


Monday: Neuro

1. 4x(20,30,40) 1 minute recovery 3 minutes between sets

2. Multi Jumps: 2 sets for 20 contacts 2 minutes between sets

  • Ankle Bounces
  • Side Straddle Hops
  • Front Straddled Hops
  • Crossover Hops
  • Diagonal Hops
  • Bunny Hops
  • Zig-Zag Bunny Hops

3. Core: 6 exercises 20 reps

4. Push-ups 60-80

5. Cooldown


Tuesday: G.S.

1. Bataan x10 reps no recovery between reps (90 seconds rest after the set)

2. Pillar x 10

3. Roll out, stretch


Wednesday: Neuro

1. 3x3x40-50m 2 minutes between reps 5 minutes between sets

2. Core: 6 exercises 20 reps

3. Push-ups: 60-80 push-ups

4. Cooldown


Thursday: G.S.

1. Waterloo x10

2. Pedestal x 10

3. Roll out, stretch


Friday: Tempo

1. 5x200: Walk back recovery