February 18, 2014 Sam Mugavero

02/19/2014

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups,10 Squats, and MAX time Plank hold.

EQUIPMENT NEEDED: None.

#1: Complete as many rounds of the following as possible in 10 minutes

200-Yard Sprint

15 Situps

12 Lunge Steps (6/leg)

9 Squat Thrusts

After 10 minutes, REST 2 minutes, then…

#2: Complete as many rounds of the following as possible in 5 minutes

100-Yard Sprint

5 Star Jumps

9 Plank Jacks

Record your rounds for each workout.

“Flexuary” Stretch and Mobility Challenge – Day #19:

Hip Rotators

Work on moving the hips with some of the exercises in THIS VIDEO. The hip rotations in the video will help you with your mobility when squatting, jumping, running, and pretty much any explosive movement you perform.