Strength Training for Tuesday and Thursday of Dead Week

***If your quads (legs) are really sore on Thursday, skip the squat workout.  


Tuesday

1.  Dynamic Stretching

2.  Warm-up:  jumping rope for 30 seconds, then crunches for 30 second - (3 sets, break in between each set) If you don't have a jump rope, then simulate the exercise.

3.  Wall Sits (Squats) hold for 30 seconds, then release for 20 seconds - (3 sets, break in between each set)

4.  Push-ups (3 sets of at least 10, and more reps if it is easy)

4.  Lunges (incorporate stick movement)

• 5 for for the right, stick sweeps across to the left
• 5 for for the left, stick sweeps reverse stick to the right
• 5 to the left for a side lunge (same as left above)
• 5 to the right for a side lunge (same as right above)

5.  Tricep dips (see video:  https://www.youtube.com/watch?v=6kALZikXxLc )

6.  Find a small incline outside and dribble your ball up and down that small incline until you are tired.

7.  Cool Down

Thursday

1.  Same as above

2.  Same as above

3.  5 minute squat workout: https://www.youtube.com/watch?v=zT50JEqjRN8

4. 10 minute ab workout:  https://www.pinterest.com/pin/244883298464881485/

5.  5 minute arm workout: https://www.pinterest.com/pin/504614333222738260/

6.  Cool Down