At Home Dryland Workouts

Friday February 12th, 2021

 

Lunge matrix both arms overhead 10 click HERE to watch video

Single leg balance swings 10 click HERE to watch video

 

White/red - 2 Rounds

Blue 1/Age Group 1 - 3 Rounds

Age Group 2/3/ PreSenior 1 - 4 Rounds

 

Pelvic driver 10 each high/low; side/side; rotation.

5 tuck jumps

5 crouch jumps

Jumps forward/back feet together 10

Jumps alternating legs forward/back 10

Jumps rotation feet together 10

 

Stretch - Click HERE for video

 

 

Thursday February 11th, 2021

 

 

 

Blue 2/Age Group 1/ PreSenior 1 - 3 rounds

Age Group 2/3 - 4 Rounds

 

Lunge matrix Both arms overhead 10

Flutter kicks on Stomach 1:00

Flutter kicks on Side 1:00 each side

Supermans 20

Dead bug 20

Fly kicks on Stomach :30

Fly kicks on side :30 each side

Pelvic driver 20 each direction

5 tuck jumps

5 squat jumps

5 crouch jumps with 180 degree rotation

 

 

Developmental

Red/white - 2 rounds

Blue 1 - 3 rounds

 

Single leg balance swings 10 each direction Click HERE to watch video 

 

Flutter kicks on Stomach 1:00

Flutter kicks on Side 1:00 each side

Jumps legs in synch forward/back; side/side; rotation 20 each Click HERE to watch video 

Supermans 10

Dead bug 10

Jumps legs out of synch forward/back; side/side; toes out/toes in 20 each Click HERE to watch video 

Fly kicks on Stomach :30

Fly kicks on side :30 each side

 

February 10th, 2021

Developmental

 

Red/White - 1 round

Blue 1 - 2 rounds

Single leg balance swings 10 each direction click HERE for video

 

Jumps in synch 20 each. Forward/back; side/side; rotation

 

Pelvic driver high/low 10

Pelvic driver side/side 10

Pelvic driver Rotation 10

 

Jumps out of synch 20 each. Forward/back; side/side; rotation

 

Flutter kicks 30 on each side

 

Jumping jack matrix in synch/in synch/in synch 20 each direction click HERE for video

 

Fly kicks on side 10 each side

 

Jumping jack matrix out of synch/out of synch/out of synch 20 each direction click HERE for video