(Dynamic Stretching) Knee to Chest Stretch 25 yards Walking Adductor 25 yards Walking Quad 25 yards Butt Kicks 25 yards Open and Close Gate 25 yards High Knees 25 yards Strength Exercises Squats 3 sets, 10 reps (With bar and weight) Calf Raises on Step 3 sets, 15 reps Reverse Squats while holding 5 sets, 10 reps a bar/stick Monster Walks 5 sets, 10 yards (Increase Resistance Band) Dead Lift 3 sets, 10 reps Single-Leg Squat 2 reps, 1 min Lateral Bounding (working 3 sets, 30 seconds up to resistance bands through the 6 weeks) Forward Walking with 3 sets, 30 seconds resistance (can holding bar/stick) Backward Walking with 3 sets, 30 seconds Resistance (can holding bar/stick) Core Exercises Prone Walk-Out on Swiss 3 sets, 15 reps Ball Prone the 3 sets, 10 reps Bride “Around World” Russian Twist with Medicine 3 sets, 25 reps Ball Quadruped Opposite 3 sets, 15 reps Leg/Arm on Half Foam Rollers Hanging Windshield Wipers 3 sets, 20 reps
(Dynamic Stretching) Knee to Chest Stretch 25 yards Walking Adductor 25 yards Walking Quad 25 yards Butt Kicks 25 yards Open and Close Gate 25 yards High Knees 25 yards Strength Exercises Squats (With bar and weight) 3 sets, 10 reps Calf Raises on Step 3 sets, 15 reps Reverse Squats while holding a bar/stick 5 sets, 10 reps Monster Walks (Increase Resistance Band) 5 sets, 10 yards Dead Lift 3 sets, 10 reps Single-Leg Squat 2 reps, 1 min Lateral Bounding (working up to resistance bands through the 6 weeks) 3 sets, 30 seconds Forward Walking with resistance (can holding bar/stick) 3 sets, 30 seconds Backward Walking with Resistance (can holding bar/stick) 3 sets, 30 seconds Core Exercises Prone Walk-Out on Swiss Ball 3 sets, 15 reps Prone Bride “Around the World” 3 sets, 10 reps Russian Twist with Medicine Ball 3 sets, 25 reps Quadruped Opposite Leg/Arm on Half Foam Rollers 3 sets, 15 reps Hanging Windshield Wipers 3 sets, 20 reps
Final%20Draft%20of%20POC%20Britt.docx