NO! Practice will be held as scheduled on our team calendar. See you there.
If there is a chance of thunderstorms, check your email and this page for updates on practice.
Last Updated: 8:27am 05-03-2022
NO! Practice will be held as scheduled on our team calendar. See you there.
If there is a chance of thunderstorms, check your email and this page for updates on practice.
Last Updated: 8:27am 05-03-2022
Our Zoom workout of the day.
Total | 28:30 | Block Time | Total |
---|---|---|---|
WARM UP | |||
small to large arm circles forward | 00:20 | ||
shake arms out | 00:10 | ||
small to large arm circles backward | 00:20 | ||
shake arms out | 00:10 | ||
pat your back | 00:20 | ||
90* front | 00:20 | ||
twist swing arms | 00:20 | ||
arms out turn liquid out | 00:20 | ||
soccer kick touch feet | 00:30 | ||
knees up touch w/ hands | 00:30 | ||
normal march | 00:30 | ||
march feet wide | 00:30 | ||
kick bottom hands on hips | 00:30 | ||
kick bottom hands front and open | 00:30 | ||
Side bend hand to opposite foot | 00:30 | ||
knees up touch w/ hands | 00:30 | ||
reach up – side to side | 00:30 | ||
Toy soldier | 00:20 | ||
Total Block Time | 07:10 | 07:10 | |
BLOCK 2 – Cardio Block – repeat 4 | |||
high knees or march use arms | 00:20 | ||
rest | 00:10 | ||
side to side skater or side step | 00:20 | ||
rest | 00:10 | ||
jumping jacks | 00:20 | ||
rest | 00:10 | ||
pop squat – turn to each side | 00:20 | ||
rest | 00:10 | ||
Total Block Time | 08:00 | 15:10 | |
BLOCK 3 – Strength – repeat 4 | |||
Bicycle alternate legs with arms | 00:20 | ||
rest | 00:10 | ||
high crunches | 00:20 | ||
rest | 00:10 | ||
flutter kick | 00:20 | ||
rest | 00:10 | ||
push-ups | 00:20 | ||
rest | 00:10 | ||
Total Block Time | 08:00 | 23:10 | |
BLOCK 4 – Flexibility Block | |||
squat windmill – circle back and forward | 00:20 | ||
legs shoulder apart reach to R the side hand on leg | 00:20 | ||
legs shoulder apart reach to L the side hand on leg | 00:20 | ||
Shoulder stretch R & L | 00:20 | ||
Tricep Stretch R & L | 00:40 | ||
forward fold/ sway | 00:20 | ||
standing quad stretch R & L | 00:40 | ||
hurdler R & L | 00:40 | ||
Butterfly Stretch | 00:20 | ||
figure 4 R | 00:20 | ||
figure 4 L | 00:20 | ||
knee to chest R & L | 00:40 | ||
Total Block Time | 05:20 | 28:30 |
Our Zoom workout of the day.
Total | 35:50 | Block Time | Total |
---|---|---|---|
WARM UP | |||
small to large arm circles forward | 00:30 | ||
shake arms out | 00:10 | ||
small to large arm circles backward | 00:30 | ||
shake arms out | 00:10 | ||
pat your back | 00:30 | ||
Side bend hand to opposite foot | 00:30 | ||
Twist R to L arms out | 00:30 | ||
knees up touch w/ hands | 01:00 | ||
march pumping arms – step back / foward | 01:00 | ||
hands hips moving side to side | 01:00 | ||
marching hands up goal post | 01:00 | ||
Total Block Time | 06:50 | 06:50 | |
BLOCK 1 – Strength | |||
Straight Leg Raises R Front / Side | 02:00 | ||
bicep curls x 2 with rest | 01:00 | ||
tricep extension single | 01:00 | ||
Straight Leg Raises L Front / Side | 02:00 | ||
bicep curls x 2 with rest | 01:00 | ||
tricep extension single | 01:00 | ||
Total Block Time | 06:50 | 13:40 | |
BLOCK 2 – Cardio (marching between) | |||
kick bottom – hands front and open | 01:00 | ||
march | 00:30 | ||
move side to side with sqaut | 01:00 | ||
march | 00:30 | ||
side to side and jabs | 01:00 | ||
march | 00:30 | ||
kick bottom and rows | 01:00 | ||
march | 00:30 | ||
punchs and rotate | 01:00 | ||
march | 00:30 | ||
jumping jack or star jump | 01:00 | ||
march | 00:30 | ||
squat and press | 01:00 | ||
march | 00:30 | ||
knee repeater L forward R back arms to knee | 01:00 | ||
knee repeater R forward L back arms to knee | 01:00 | ||
march | 00:30 | ||
straigh punches | 01:00 | ||
march | 00:30 | ||
knee up and chest press | 01:00 | ||
march | 00:30 | ||
side step squat | 01:00 | ||
march | 00:30 | ||
Total Block Time | 17:30 | 31:10 | |
STRETCH BLOCK | |||
stream line straight | 00:20 | ||
stream right | 00:20 | ||
stream left | 00:20 | ||
Shoulder stretch R & L | 00:20 | ||
Tricep Stretch R & L | 00:40 | ||
forward fold/ sway | 00:20 | ||
standing quad stretch R & L | 00:40 | ||
hurdler R & L | 00:40 | ||
Butterfly Stretch | 00:20 | ||
knee to chest R & L | 00:40 | ||
Total Block Time | 04:40 | 35:50 |