Gym Workout 5

Dynamic Warm Up – Click for the video of warm up moves listed below

• Frankenstein Kicks
• Walk Outs
• Knee Grabs
• Quad Stretches
• Hip Stretches
• Heal Touches
• Chest and Shoulder Mobility

Part 1: Ladder Format 5,10,15,20,15,10,5 reps 

Example: 5 reps of each of the 3 exercises, rest, 10 of each, rest…15 then rest, 20 then rest, then back down 15, rest, 10, rest, 5, DONE with part 1.

• Wide Squat to Front/Lateral Dumbbell Raise
• Piston Press on Ball or Bench
• Drop Squat or Long Jump Jog Back

Part 2: Ladder Format – 5,10,15,20,15,10,5 same as above

• Dumbbell Sumo Deadlift to Bicep Curl
• Lateral Pull Down
• Mt. Climbers (right / left = 1) or Slalom Mountain Climbers (right/left = 1)

Part 3: Interval Sprint Drills (OPTIONAL)

30 seconds of all out sprint on any cardio machine (10 out of scale 1-10 exertion), 1 minute recovery x 5

Stretch