Feet together hamstring stretch ducked stretch Right over left hamstring stretch earth pose Left over right hamstring stretch Calf stretch right Groin stretch to the middle Calf stretch left Groin stretch to the right Down dog stretch Groin stretch to the left Saigon squat Hip series left leg: Left leg crossover stretch forward lunge Right leg crossover stretch ducked stretch Right arm across earth pose Left arm across Hip series right leg: Arm circles (10 seconds forward, 10 forward lunge seconds backwards) Strength Training: Lunge Walks Squat Jumps Split Lunge Jumps Knee Jumps Push-Ups: Shoulder Width (Normal) Wide (Arms Spread) Diamond (Close together) Dips Pull-Ups (All Dead Hang) Wide (Hands far apart) Close Grip/Narrow (Hands in close) Shoulder (Hands Normal) NEGATIVES Mountain Climbers Sidewinders Backwards Lunge Chin-Ups: Wide (Hands far apart) Narrow (Hands in close) Shoulder (Hands Normal) NEGATIVES Skiers (lateral side jump) Ankle Flips Frog Jumps
Feet together hamstring stretch Right over left hamstring stretch Left over right hamstring stretch Groin stretch to the middle Groin stretch to the right Groin stretch to the left Hip series left leg: forward lunge ducked stretch earth pose Hip series right leg: forward lunge ducked stretch earth pose Calf stretch right Calf stretch left Down dog stretch Saigon squat Left leg crossover stretch Right leg crossover stretch Right arm across Left arm across Arm circles (10 seconds forward, 10 seconds backwards) Strength Training: Lunge Walks Squat Jumps Split Lunge Jumps Knee Jumps Push-Ups: Shoulder Width (Normal) Wide (Arms Spread) Diamond (Close together) Dips Pull-Ups (All Dead Hang) Wide (Hands far apart) Close Grip/Narrow (Hands in close) Shoulder (Hands Normal) NEGATIVES Mountain Climbers Sidewinders Backwards Lunge Chin-Ups: Wide (Hands far apart) Narrow (Hands in close) Shoulder (Hands Normal) NEGATIVES Skiers (lateral side jump) Ankle Flips Frog Jumps
Summer_Training_Program_-_Complete.docx