Ok let’s focus on the actual exercises now and take you through everything so you have a ready-made routine!
1. Frog Jumps to Get The Blood Pumping!
Stand straight with arms by your side and then jump as high as possible before landing down on your feet with your hands on the ground. Kick the feet back and then jump up again as high as you possibly can! Do this to a reasonable amount of reps. The athlete will soon be warmed up.
2. Straight Leg Oblique’s
The athlete needs to lie on their back and raise their legs into the air. The legs should be rotated keeping them straight to the side before returning to the starting position. Repeat to the other side to your required reps.
3. Wide Pushups
Most people know how to do this but make sure the athlete raises their body at least 4 inches from the floor. The head and trunk must be stabilized in a neutral position by isometrically contracting the abdominal and back muscles.
4. Hip Thrusts
Lie on the back with your legs bent to 90 degrees at the hip and slowly lift your hips off the floor toward the ceiling. Then lower the hips to the floor and repeat for the selected number of reps!
Lie face down on the floor with hands down at both sides – the athlete is allowed to place a rolled towel under the forehead to clear the face from the floor! Raise both chest and head off the floor keeping the feet in contact with the floor and then go back to the start position. For more resistance extend the arms and place hands over the head. Don’t go higher than 9 inches!
6. Squat Jumps
Your feet should be shoulder width apart and the back in a straight position. The trunk should be slightly forward. Elbows should be at 90 degrees when flexed as you lower the body so thighs are parallel to the ground. Explode upwards and drive arms up at the same time. Land on both feet and go again.
7. Diamond Pushups
Again use the standard push up approach but place hands in the centre of the chest and form a diamond shape with your index fingers and thumbs. Feet should be at the hip with toes on the floor. Again the athlete should be at least 4 inches from the floor. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles.
8. Lateral Lunge
With feet hip width apart place hands on the waist and step laterally for 2-3 feet. Bend the knee into a lunge and return to the starting position. Alternate legs but keep head up and back upright!
9. Bodyweight Squats
Start by placing feet shoulder width apart and holding your arms out in front of you. Squat as if you’re going to sit in a chair. But remember to keep your knees from extending out in front and squat down like you are on the toes. Repeat to the selected number of reps.
10. Count Body Builders
In a standing position bend the knees and place your hands on the ground. Extend the legs back up into a push position. Bring knees back into the chest and stand back up. This should be done in a continuous motion.