Side lunge butt kick. Scissors jump Hop with one leg extended Hurdle hop, stick landing Ladder hopscotch Squat on one leg with opposite leg extended sideways, hands behind back. Could jump as well. Med ball side lunge with ball sweep. Med ball lunge and chop. Diamond. V-ups Crunches Touch side of foot crunch Alternating knee crunch Sideways crunch Side arm bridge Side arm bridge with knee tuck. Rest on forearm Side arm bridge with leg raised Plank with alternating arm/leg raise Med ball back-to-back passing Seated med ball toss Superman Med ball stand on one leg and overhead throw Med ball between knees; twist Russian twist sit-ups Medicine ball oblique: Recline, curl legs to chest. Remind athletes to stabilize lower back with palms pressed to floor under butt. Pilates sit-ups Hold plank 3” off floor with arms bent – like you’re half-way through a push-up Rotating pillar (This is side arm bridge, then rotate to the other arm – back and forth) Donkey kicks Towel pike Lat pulls Toy soldiers Tabletop Tabletop with leg straight out and one straight up Plank hold with single arm row Plank with leg lift. Rest on forearm. Both ankles in dorsiflexion Med ball walk with arms extended overhead Plank curl. Bow extension with kettle ball Med ball roll out. Push ups with feet on black box Medicine ball tricep extension behind head Towel pull for lats Tricep extension with resistance band behind back Resistance band bent over row Wood choppers
Side lunge butt kick. Scissors jump Hop with one leg extended Hurdle hop, stick landing Ladder hopscotch Squat on one leg with opposite leg extended sideways, hands behind back. Could jump as well. Med ball side lunge with ball sweep. Med ball lunge and chop. Diamond. V-ups Crunches Touch side of foot crunch Alternating knee crunch Sideways crunch Side arm bridge Side arm bridge with knee tuck. Rest on forearm Side arm bridge with leg raised Plank with alternating arm/leg raise Med ball back-to-back passing Seated med ball toss Superman Med ball stand on one leg and overhead throw Med ball between knees; twist Russian twist sit-ups Medicine ball oblique: Recline, curl legs to chest. Remind athletes to stabilize lower back with palms pressed to floor under butt. Pilates sit-ups Hold plank 3” off floor with arms bent – like you’re half-way through a push-up Rotating pillar (This is side arm bridge, then rotate to the other arm – back and forth) Donkey kicks Towel pike Lat pulls Toy soldiers Tabletop Tabletop with leg straight out and one straight up Plank hold with single arm row Plank with leg lift. Rest on forearm. Both ankles in dorsiflexion Med ball walk with arms extended overhead Plank curl. Bow extension with kettle ball Med ball roll out. Push ups with feet on black box Medicine ball tricep extension behind head Towel pull for lats Tricep extension with resistance band behind back Resistance band bent over row Wood choppers
FEARLESS%20handbook%202015.docx