Partner:
Belly toss: Athlete 1 lies on the floor in the supine position, arms slightly bent and legs extended. Athlete 2 stands 5-6 feet away facing athletes 1. Athlete 2 rolls a medicine ball to athlete 1. Athlete 1 catches the ball in front of their face, lifting legs and upper torso off the ground, tosses the ball back to athlete 2.
Full sit up ball passes: Athlete 1 sits on the ground with knees bent and torso 45 edge angle. Athlete 2 stands 5-6 feet away and tosses a medicine ball to athlete 1. Athlete 1 catches the ball, then extends their arms over their head, lowers their torso toward the ground and touches the ball to the ground. keeping their arms extended, this athlete sits up and at the 90 degree position tosses the ball back to athlete 2.
Partner squats: Two athletes stand back to back and hook each others elbows. This will lock the athletes together. Each athlete will then walk their feet out away from their body approximately 2-3 feet, press your backs firm against each other. Lower your body ( think sitting down on a chair) up each athlete's legs are parallel to the ground and shins perpendicular. Push through the heel to initiate the up motion.
Partner leg toss: Athlete 1 lies in the supine position on the floor, legs extended with arms bent and hands holding onto the shins of athlete 2. Athlete 2 straddles the shoulders of athlete 1. Athlete 1 lifts their legs 90 degrees so that athlete 2 can easy reach their ankles. Athlete 2 will then randomly toss athlete 1's towards the ground,(using multiple directions creates a better exercise.) Athlete 1 stops the momentum with in 6" from the ground then raises their legs back up for another toss.
Body:
Bent over row: Bend your knees slightly and pivot at the hips so that your chest is facing the ground and your back is straight. Your arms are stretched, with weight in your hands. Keeping your back straight draw your arms up to your upper waist.
Dips: Find a chair or a bench, with your back to this item place your hands on the edge. Lower your body so that your elbows are bent and next to your body, shins perpendicular to the ground. Your hips will be lower than your knees. Press up through your hands and arms.
Isometric squat: Stand with your feet shoulder width part, hands behind your back. Lower down until your legs are parallel to the ground and shins are perpendicular to the ground. Keep chest up and weight in your heels. Hold this position for stated time.
Push ups: Start in the prone position, place you hands slightly under your body, shoulder width apart. Curl your toes forward- so that you are on the balls of your feet. Press up using your arms - your back should be straight and the weight is on both your hands and feet. Then lower your body to approximately 3-6 inches from the ground. ( the up position is also called Plank)
Push up plus: The "plus" is executed from the up position of the push up also called plank. In the up position, follow the press up with an extension of your shoulders or rear deltas. Push your rear deltas to the ceiling.
Squats Jump: Start in a squat position, place one hand on the ground and, all in one motion, push off the ground with both feet, turn 180-degrees and land on both feet, crouching back into the squat position and touching one hand back to the ground. Reset your legs briefly (come up to a standing position and take a breath). Repeat for the number of assigned reps.
Wall sit: Place your back against a wall. Your feet are shoulder width apart and approximately 18 inches to 2 feet from the wall. Lower your hips until your thighs are parallel to the ground. Keep your shins perpendicular. Hold
|