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 

Arm Action (Watch video for clear demonstration)

  • Arms at a 90 degree angle
  • Straight forward and back

Seated Practice

  • Practice moving arms back and forth
    • Gradually increase speed
    • Repeat 2-3x

Arms and Legs together

  • Small skip with small arms
  • Big skip with big arms
  • Moving forward and backward with both

Workout 

 Upper Body Ladder

Go through the ladder 4x doing all movements forward and backward! 

  • Bear crawl
  • Bear cub crawl
  • Forward hand shuffle
  • Lateral plank walk (Right)
  • Lateral plank walk (Left)

FITNESS TEST OF THE DAY

How many plank to pike jumps can you do in one minute?

RECORD YOUR SCORE:______

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

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