Strength+and+Conditioning

= HARD WORK + DEDICATION=SUCCESS = = All of the following workouts can be done on your own, at home. Little or no equipment is necessary for you to prepare on your own. If everyone is preparing, then we are moving closer to our goals. = = ***IF YOU HAVE ANY QUESTIONS ABOUT ANY OF THESE EXERCISES PLEASE SEE COACH GATES.*** =


=LOWER BODY (LEGS) EXERCISES = =1. Run, run, and then run some more. = =2. Standing calf raises (challenge your self by holding = =weights or anything heavy)= =3. Split Squats = =4. Burpees (challenge your self by adding a pushup on the ground and a jump at the top) = =5. Lunge Jumps = =6. Tuck Jumps = =7. Ice Skaters = =8. Sideways defensive slides (with glove hand on ground) = =9. Hops - front to back and side to side (both on one foot and two feet) = =10. Wall Sit = =11. Lunge Walk = =12. Wall Jumps = =13. Chair or Bench Step Ups = =media type="custom" key="7570103" = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">demo on Lunges and Split Squats = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">media type="custom" key="7570121" = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">demo on Burpees = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">media type="custom" key="7570149" = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">demo on lunge jumps = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">media type="custom" key="7570163" = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">demo on tuck jumps = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">media type="custom" key="7570169" = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">demo on ice skaters = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">UPPER BODY EXERCISES = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">1. Push ups- diamonds, with clap, scaps, negatives = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">2. T Rotations = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">3. Prone T's = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">4. Planks = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">5. Hindu Pushups = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">6. Forearm clenches (50 front, 50 side, 50 over head) = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">7. Wrist Roller- wooden stick, string or fishing twine, a 2-5 lb weight = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">8. Rice Bucket- 5-10 lbs of rice in a home depot bucket would cost $15.00 = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">9. Milk Crate lifts- put anything in the milk crate to weight it down, weights, textbooks, rocks etc. = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">10. Pullups = =media type="custom" key="7570183"= =demo prone t's (these can be done laying on the floor also)= =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">CORE EXERCISES- (The Power and velocity muscles) = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">1. Leg Lifts and Throw Downs = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">2. Bicycle Crunches = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">3. Sit Ups and Crunches = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">4. Russian Twists (holding a medicine ball) = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">5. Supermans = =<span style="color: #000000; font-family: Arial,Helvetica,sans-serif;">6. Medicine Ball Drills- medicine balls cost around $20.00. =