2 New workouts from Isaac Wilkins
of http://athleticbootcamps.com and a Sure Results contributor
Isaac Wilkins Conditioning Workout #3
Warmup
-Jog, 60 seconds
-Shuffle Left, 30 seconds
-Shuffle Right, 30 seconds
-A-Skips, 30 seconds
-Knee-to-Chest Walk, 30 seconds
-High Kicks, 30 seconds
-Prisoner Squats, 30 seconds
-Reverse Lunge, 30 seconds/15 each leg
-Sit-overs, 30 seconds
-Dynamic Hip Flexor Stretch, 30 seconds each leg
-Windmills, 15 seconds each way
-Elbow Circles, 15 seconds each way
-Neck Rolls, 15 seconds each way
-Push-up Walkouts, 30 seconds
-Supermans, 30 seconds
-Glute Bridges, 30 seconds
-Planches, 30 seconds
-Seal Jumps, 30 seconds
-Square Hops, 30 seconds
2:00 Break
Workout
-Standing Triple Jumps (1:00 instruction/3:00 exercise)
-Shuffle-to-Sprint (1:00 instruction/5:00 exercise)
-Forward/Backward Sprint (1:00 instruction/3:00 exercise)
3:00 Break
Strength Circuit: (2:00 instruction/0:30 seconds on/0:15 transition/3 rounds)
8-Station
-Med Ball Clean and Throw (vertical)
-Side Planche Right
-1-Arm DB Jerk
-Band Squat
-Burpee
-Side Planche Left
-Band Pull-aparts
-Sandbag Zercher Lunge
3:00 Break
Finisher: -Run 1.0 mile
Cooldown
-Stretch hips, quads, glutes, hamstrings, and calves / -Discuss a topic on nutrition or restoration if time permits
Isaac Wilkins
Soccer Sport-Specific Workout
Warmup
-Jog, 60 seconds
-Shuffle Left, 30 seconds
-Shuffle Right, 30 seconds
-A-Skips, 30 seconds
-Knee-to-Chest Walk, 30 seconds
-High Kicks, 30 seconds
-Prisoner Squats, 30 seconds
-Reverse Lunge, 30 seconds/15 each leg
-Sit-overs, 30 seconds
-Dynamic Hip Flexor Stretch, 30 seconds each leg
-Windmills, 15 seconds each way
-Elbow Circles, 15 seconds each way
-Neck Rolls, 15 seconds each way
-Push-up Walkouts, 30 seconds
-Supermans, 30 seconds
-Glute Bridges, 30 seconds
-Planches, 30 seconds
-Seal Jumps, 30 seconds
-Square Hops, 30 seconds
2:00 Break
Workout
-Broad Jumps (1:00 instruction/3:00 exercise)
-1-legged Hops 10yd (1:00 instruction/3:00 exercise)
-Box Drill (1:00 instruction/5:00 exercise)
-Reactionary Sprinting (1:00 instruction/5:00 exercise)
3:00 Break
Strength Circuit: (2:00 instruction/0:30 seconds on/0:15 transition/4 rounds)
-KB Swings
-Soccer Ball Push-ups
-Reverse Lunges
-Band Pull-aparts
3:00 Break
Finisher
-1 to 10 lunges and sprints, 40 yd
Cooldown
-Stretch hips, quads, glutes, hamstrings, and calves / -Discuss a topic on nutrition or restoration if time permits
Get the all New Sure Results Volume 3 http://fitnessbootcampworkout.com