MONDAY
Water Polo Warm-Up (15 minutes)
LONG RUN
- Depending on your level 20-40 minutes
- The goal should be to jog continuously at a comfortable pace non stop for the entire time.
- If you cannot do this no problem either adjust your pace or Run/Walk
CORE (Repeat x 3 – 30 seconds rest in between)
- 1 x Plank (30 secs -1 minute)
- 1 x Flutter (30 secs – 1 minute)
- 1 x Supermans (30 secs – 1 minute)
- Russian Twists (30 secs – 1 minute)
TUESDAY
Circuit A repeat x 3
- Air Squats x 40
- Pushups x 30
- Sit Ups x 20
- SIT UP DEMO
Circuit B Repeat x 4
- Switch Lunge x 20
- Switch Lunge Demo
- Squat Jump x 10
- Jump Squat Demo
Circuit C Repeat x 5 work for 45 Seconds rest for 15 Seconds
- Mountain Climbers
- Burpee
- V-Ups
- V-UP Demo
Wednesday
If you have a hill in your area this is a great exercise. Alternately you could use the stairs in your house 3 to 5 times up and down. If no hills are available or you just want to go outside mark out a 20 to 50 yard course outside your house.
5-4-3-2-1
Push Ups/Squats/Burpies
Long Push Up explanation with modifications
Run up and down your hill/stairs/or open field(20-50 yards)
After each run you complete 5 push-ups, 5 squats, 5 Burpies.
With every run interval you do you decrease your Push/Squats/Burpies by 1
Do a minimum of 5 but feel free to do more, we would like to see you moving between 30-45 minutes:)
THURSDAY
Jump Rope for Heart (Repeat 3-5 times 15 secs rest in between exercises)
- 1 minute Skipping
- Intro to Skip (Video is long but helpful)
- Mountain Climbers (45 secs)
- Mountain Climbers
- Farmers Walk (2 minute)
- Farmers Walk Demo
- Skip (1 minute)
- Farmers Walk (1 Minute)
- Burpees (1 minute)
- BURPEES DEMO
- 2 minute Rest
FRIDAY
OFF
Saturday
EVALUATION RUN (Junior League and U-12- 50% of workout)
- 2 km as fast as you can
In any combination
- 100 push ups
- Long Push Up explanation with modifications
- Push Up Short Demo
- 100 squats
- Air squats
- 100 Burpees
- Burpees
- 3 minutes of plank
- Plank Intro and progression
- 2 Km as fast as you can
Record your time to measure your improvement:)