TeamBuildr
Running-
Build up speed for 10 yards, sprint for 10 yards x 6
Build up speed for 10 yards, sprint for 20 yards x 4
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TeamBuildr
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| Workout | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | |||||
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| Result | Reps | Result | Reps | Result | Reps | Result | Reps | Result | Reps | |
| A Bear Crawl | 1 | 1 | 1 | 1 | 1 | |||||
| Bear Crawl 10-15 yards, down & back is 1 sets. Perform 4 sets | ||||||||||
| B Jumping Jacks | 60 secs | 60 secs | 60 secs | 60 secs | ||||||
| C Glute Bridge (non-weighted) | 45 secs | 45 secs | 45 secs | 45 secs | ||||||
| bridge for 40 seconds, rest for 60 sec, repeat. | ||||||||||
| D Push Up | 10 | 10 | 10 | |||||||
| E Squat Jump | 5 | 5 | 5 | 5 | 5 | |||||
| use a kitchen or folding chair to sit gently on & then explode up into the air | ||||||||||
| F Bench Stepup | 8 | 8 | 8 | 8 | 8 | |||||
| Use a Chair/Stool or walk up the stairs | ||||||||||
| G Broad Jump | 5 | 5 | 5 | 5 | 5 | |||||
| Jump as far as you can | ||||||||||
| H Jump Rope | 30 | 30 | 30 | 30 | ||||||
| if no jump rope, jump in place & pretend you have a jump rope | ||||||||||
| Notes | Finisher- Running- Build up speed for 10 yards, sprint for 10 yards x 6 Build up speed for 10 yards, sprint for 20 yards x 4 | |||||||||
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