We had another great day but remember, commitment is key. Please plan on coming to every practice. We need all the practice we can get so missing one will only be excused if you have a legit excuse. Tardiness will also not be tolerated anymore. While we were getting the hang of things, it was understandable but now that we're in full swing, be punctual. Consequences will include extra workouts for you and possibly the team.
With that said, please leave a comment of a workout to contribute to the team. It can be a little something that specifically targets the improvement of jumps, ab muscles, flexibility, etc. Everyone must contribute AT LEAST ONE comment by this Friday (Oct.12). Danielle has volunteered to put them all together in a workout routine. This will optimize our conditioning days. If you see your idea has been suggested already, please think of something else.
Thank you & Spirit off! :)
I found a great website for exercises!
ReplyDeleteDivine.ca
go to health and then go to exercise finder and you can select the body part you want to work out and it gives you various exercises.
--Courtney
P.S. I like the wall sits, oblique crunch, reverse crunch. etc..
A good workout would be doing some squats! For bases, it will really help build the leg/thigh muscle they need to get those flyers in the air. Let's work on that as a team!
ReplyDelete-Kaylei Burns
When I was in color guard we did a lot of planks the planks were fo being loud/talking out of term/being late/not listening we had to do three sets of planks for 30 seconds each time and if we dropped we had to start over, and sometimes we would be doing them for up to five minutes because girls kept talking or they kept droping so i think this is a good idea.
ReplyDeleteBrittney spears 3 sets 10 reps (floor, 90 degrees, 180, 90, floor)
ReplyDeleteFlutter kicks 3 sets 30 reps
Bicycles 3sets 20 reps
Leg lifts 3 sets 20 reps
V-ups 2 sets 20 reps
Crunches 2 sets 50 reps
Side crunches 2 sets 25
Up-downs 1 set 50 reps
Burpes w/ pushup 2 sets 25 reps
Body weight squats 3 sets 20 reps
Mountain climbers 3 sets 20 reps
Wallseats intervals of 60 sec 3 sets
Forward and Backwards Lunges 3 sets 50 reps
Wide-arm pushups 3 sets 15 reps
Diamond pushups 3 sets 10 reps
Regular pushup 3 sets 25 reps
2 lap run
100 meter dash x 8
Football field suicides
40 yard sprints x 2
Jumping jacks (10 for every girl that is late after set starting time)
Planks 60 intervals x3
Dips 3 sets 25 reps
Cool down stretch
-peistrup, Natalie
there's one called the jump drill and you start on your toes with your feet together hold your arms in the high V position then swing your arms down crossing them in front of you as you bend your knees then do whichever type of jump and land with your knees slightly bent and immediately do the jump again without the prep. do that 5 times.
ReplyDeleteanother one called the V-up.. lie on your back with your arms extended over your head then pull your abs in toward your spine and lift your upper and lower body at the same time to where you from a V shape then slowly come back down. do this 10 times. 5 REPS!
:)