Workout plan
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Drills
- Jump rope: boxer’s step left and right. 30 minutes per day. double jump.
- Stretch: Move your head up and down, left and right, diagonally left up and down, and then diagonally right up and down.
• Breathe for alertness: 2 breaths in, 1 breath out the mouth.
- Negative pull ups
- Bicycle sit-ups
- Abs (max of each is every other day)
- Anti extension: Two minute plank 3 sets
- Anti rotation: Labdmine rotation with weights 3 sets
- Anti latéral: Suitcase carry (carry one dumbbell like briefcase and walk while engaging core)]
- Hanging leg raises (contract core)
- Pull ups, dips, pushups, bike situps, dumbell
Kinesiology
Perform a "1.5 mile Run", trying to run or jog for as much of the distance as you can. NO Treadmill activity is allowed.
https://onthegomap.com/#/create
5 Running Tips for Beginners
How To Start Running | 8 Week Training Plan To Run Your First 5km
Common Running Mistakes & How To Avoid Them
Run for your life! At a comfortable pace, and not too far: James O'Keefe at TEDx
How To Run Properly For Beginners - 5 Running Secrets
Shin Splints Anterior
https://youtu.be/9_JaeEm3pXc
Posterior Shin Splints
https://youtu.be/4jgiiC_eYcY
Push Ups - How to video (8:23)
Plank - How to video (5:14)
How to Video - Squat
• The subject will stand with feet placed slightly more than shoulder-width apart, toes pointed out slightly, hands on hips or across chest, head neutral and back straight.
• The subject will squat down, keeping weight centered over arches, until your thighs are parallel with the ground.
• Push back up to the starting position, maintaining a straight back and neutral head position.
• Perform as many squats as possible without stopping.
KIN 157 - Video: Assessment Form How to fill it out (4:10)https://youtu.be/fYdMFy2MmoM
Skateboard
- downhill: back foot in the pocket on the tail, front foot covering the bolts. put slightly more weight on the front foot, bend your knees and get low to reduce impact if you fall.
- revert
- switch skate
- fall onto grass
- board slide to a stop
- jump off board and run it off
Bodyweight workout plan