WARMUP:
Lap around the park.
• Knee Raises x 15
• Butt Kickers x 15
• Baby Tires x 10
• Baby Lunges x 10
• Lunges x 10 each on your own
• Deep Prayer Squat x 15

Stretches
• Quad Stretch
• Hamstring

THE THANG:
Plyometrics routine. Three exercises, 30 seconds then the fourth exercise is 60 seconds. Repeat the set.
Break for 30 sec then on to the next set.
Five sets total + three bonus exercises for one minute each.

Set 1
• Jump Squats
• Run Stance Squat – Three squats then rotate to the other side after the fourth squat
• Airborne Heisman – Knees up on one side, jump to the other side. Repeat going the other way.
• Swing Kicks – 1 min

Repeat Set One
30 Sec Break

Set 2
• Squat Reach Jump – Reach all the way down and touch the floor, then jump.
• Squat Switch Pickup – Reach down on one side, jump rotate over to the other side
• Double Airborne Heisman – Knees up on one side, double tires and lift other knee. Repeat going the other way.
• Circle run – 1 min

Repeat Set Two
30 Sec Break

Set 3
• Jump Knee Tuck – Jump high and have feet touch your bum.
• Mary Katherine Lunges – Arms up lunge. Jump and rotate to other leg.
• Leapfrog Squats – Squat jump forward twice, back twice
• Twist combo – Three directional ski jump for 30 sec, then 180 jump in one direction for 30 sec.

Repeat Set Three
30 sec Break

Set 4
• Rockstar jump – arm up, then jump up while doing a butt kicker, switch sides after 15 sec.
• Gap Jumps – jump over and land on one leg, jump the other side landing on the other leg
• Squat jacks – jumping jacks with arms behind head and squatting
• Military March – 1 min

Repeat Set Four
30 Sec Break

Set 5
• Run Squat Jump, 180 – Left side only first. Crouch down and touch the ground, rotate to left side and touch down. On next round, do the right side
• Lateral Leap Frog Squat – Crouch leap from left to right
• Monster Truck Tires – Go through imaginary tires with knees up.
• Hot Foot – Do crosses with one foot up – 30 sec, then switch to the other foot.

Repeat Set five
30 Sec Break

Bonus
• Baseball pitching – 1 min – switch from right to left after 30sec.
• Basketball jump shot- Catch on one side, shoot with the opposite hand. 30 sec each side
• Football – Like Monster tires, but without the high knees. Once you reach the other side, go backwards while doing high knees and repeat. – 1 min

ANNOUNCEMENTS: