7201 State Route 8
Brant Lake, NY
12815

phone : 518.494.3213

fax : 518.494.3489

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Warm-up 

  • 10 Squats
  • High Skip (20 yards)
  • 10 Jumping jacks
  • High Knees (20 yards)
  • 10 Seal jacks
  • Side shuffle (20 yards)
  • 10 Crossovers
  • Carioca (20 yards)

Skill Work – Running Form 

Overhead Drills (Watch video for clear demonstration)

  • Grab a ball (Soccer ball, basketball, or medicine ball – no heavier than 5-10lbs)
  • Form
    • Hold ball overhead, rib cage stacked over hips, arms straight with biceps by ears
  • Feet
    • Low A-skips (watch video for demonstration)
      • Start slow, then increase speed, then move forward/backward
      • Repeat 2-3 times
    • High A-Skip
      • Start slow, then increase speed, then move forward/backward
      • Repeat 2-3 times

Workout 

A burpee twist!

8 Rounds: 

  • 10 Burpees over a cone
  • 20 Russian twists (10 each side)

FITNESS TEST OF THE DAY

How long can you hold a low plank? 

RECORD YOUR SCORE:______

(We will repeat some tests, so you can compare scores) 

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