These are the basic pool of exercises that were developed over the 10 years of trial and error. It is written in code that only the students who participated with me would understand. For the rest you, well, what can I say.
POOL OF EXERCISES TO PULL FROM
WARM-UPS
DYNAMIC- MOVEMENTS RELATED TO THE ACTUAL ACTIVITY AT 65% INTENSITY.
rotate arms forward
rotate arms backward
alternalte split arms
single arm forward
single arm backward
side to side trunk twist
hip rotation
knee rotation
angle rotation
front leg stretch
side leg stretch
back leg stretch
STATIC ACTIVE-THREE SECOND STRETCH TO LENGTHEN THE MUSCLE FOR THE ACTUAL ACTIVIY
tricept
bicept
deltoid
pecs
spine reach up
spine extension
rib cage supported
standing ham string
standing hip
quad
assisted quad
push wall hamstring
push wall calf
FREE WEIGHTS
LEGS-
squats 3 types
lunges 3 types
pulses from lunge
step ups 3 types
calf raises 3 types
IRON MAN
mountain climber
push up
sit up
squat
calf raise
ABDOMINALS
pulse up
pulse up and twist
knees up
spindle crunch
bicycle
lying oblique
straight leg lifts holding on behind head
legs up pulse
legs up pulse and twist
legs up hips up
torture rack crunch
BURST PROOF BALL
LEGS-
squat 3 types
calf 3 types
squats using free weights, repeat #1
calf using free weights, repeat #2
UPPER BODY
chest
shoulders
back
bicept
tricept
push up
ABS
pulse up
pulse up and twist
knees up
spindle crunch
lying oblique
straight leg lift
legs up pulse up
legs up pulse and twist
knees on ball and bring to chest from push up position
MEDICINE BALL
LEGS
stepping forward chest pass
stepping backward up press
stepping 45% front and back alternate chest pass and up press
side step chest pass
front lunge chest pass
rear lunge up press
45% front and rear lunge alternate chest pass and up press
ABS
knees bent sit up and chest pass
knees bent sit up and twist pass
sitting lotus twist side to side, touch floor
squat and touch floor, stand up and lean back, ball overhead
squat and touch floor, stand up and twist side to side
STATIC ACTIVE STRETCHING 10 SECOND HOLD AND BREATHE
split touch side to side
split touch center
split touch toes
butterfly
toes out straight
one leg over other 90%
standing left leg on bar hamstring
standing right leg on bar hamstring
standing left leg on bar abductor
standing right leg on bar abductor
quad stretch holding toe
quad stretch opposite leg on chair, front stance
runner stretch, front stance push on hamstring
runner stretch heel on wall, toe up calf stretch
low front stance hands on floor quad stretch
low front stance hands on floor abductor stretch
knee down hands on quad
knee down hands up lean back spinal extension
repeat #1-7 static active stretches
PLYOMETRICS
RIP CORD
LEGS STANDING
front stretch
side stretch
back stretch
adductor stretch
quad lift
LYING DOWN
quad pull
side kick pull
adductor pull
front stretch
side stretch
back stretch
adductor stretch
ARMS STANDING
front push
elbow pull
back fist
inside slice
overhead circle
ARMS SITTING-LYING DOWN
chest
shoulders
back
bicept
tricept
ABS
pull sit up cord behind head
pull sit up cord behind head trunk twist
pull sit up cord behind head boxing
pull sit up cord behind head boxing twist
scissor legs cord on legs
HARNESS
RUNNING
skip knees up
skip knees distance
double knees up front
double knees up back butt kick
alternate knees-one back, one front and switch
running knees alternating prance
skipping slide shuffle
back peddle knees up front
combo #3, 4, 5 one set
JUMPING
box jump front
box jump side
box jump multiple front
box jump multiple side
single leg jump knee high other leg supported
MEDICINE BALL
chest pass
overhead pass
down pass
45% left right pass
side pass lateral
PUSH UPS
downward pop up and clap
downward pop up between two boxes
