Individual Daily Workouts
Holland Christian’s remote learning due to COVID-19 includes training sessions in addition to classroom activities at home! PLT4M is one of our partners and put together strength & conditioning sessions for our middle school and high school student-athletes to do individually from home during their time off. Sessions will be updated daily on this blog and organized with the following on each day. We encourage students to do their workout at the same time every day for consistency. There will be a motivational message at the bottom of every workout!
1 Week Plan:
Monday Workout Session 1
Tuesday Workout Session 2
Wednesday Mobility Session 1
Thursday Workout Session 3
Friday Workout Session 4
Weekend Mobility Session 2
Weekend Fitness Challenge 1
Tuesday, March 31 – Workout Session #10
- Today’s workout focuses on new, harder variations of our strict bodyweight press (push up) and a dynamic anterior core movement (sit up). After our warm up, though, we will also hit some plyometrics with a focus on the LANDING. Worry about knee/ankle/hip positioning more than how quickly you can get reps done – really hit those 5 second pauses with excellent form. Then, a higher volume repeat of one of our posterior chain supersets. Now we introduce the hand-release push up which removes the SSC or Stretch Shortening Cycle action (think rebounding, or elastic bands) within our standard push up to make it more difficult. Try it, but only use in the finisher if you are confident in your ability. Same thing goes for the “accordion” movement. Simple sit ups are ok, too!
“Intensity” Scaling Options for More Experienced Athletes:
1. Convert Tuck Jumps to “Depth Drops” – aka Box to Squat Holds, if you have a STABLE elevated surface to step off of.
2. Add load to the goodmornings by wearing a backpack or other weighted item across your back/shoulders.
3. Convert Hand Release Push Ups in a DB Bench/DB Floor Press by pressing a weighted object off of your chest to full extension (if you have something heavy enough, only, otherwise HR Push Ups will be better).
- BW Shoulder Warmup – Spend roughly 30 seconds with each of the following movements:
Arm Circles Forward
Arm Circles Backward
Up & Back
1 Up, 1 Down
Move continuously for the full 2 and a half minutes. Focus on gradually opening up a complete range of motion (no need to push ROM right away, work into it!).
- Leg Swings – 10 each leg, in each direction
Use any wall or upright for balance instead of a PVC
- Inchworm to Pushup – 1:00 of continuous movement
- Tuck Jump to Squat Hold – 5 x 3 Reps with 5 second pause
Rest 1:00 Between Rounds
All about the Landing!! Stick a smooth landing with great mechanics, slide into a full squat and hold for 5 seconds on every rep. Reset between reps and rest between rounds.
- Posterior Chain Superset – 3 Rounds of:
Hammy Bucks 20 Slow Reps. (10 each leg)
BW Goodmornings 14 Slow Reps
Using a couch or any other elevated surface, perform 10 great reps of our single leg hammy buck, then switch legs. Focus on the “top” of the movement, by squeezing the glutes and hammys for a second before descending into the next rep.
- Hand Release Pushup – 2 x 5 Rep Warm Up
We want PERFECT push ups and continuous “planking” of the core. If this newer, harder push up version is too much, scale to regular push ups or any scale of those!
- Accordians – 3 x 3 Rep Warm Up
Very challenging! Let’s see if we can’t nail down this new core exercise. Don’t RUSH – this should be slow and controlled. If, after warming it up, you know that 10+ reps at once would be too much, just use a normal sit up during the Finisher instead!
- The Finisher – 12 straight minutes working through this round as many times as you can.
- 10 Hand-Release Push Ups
100 Jumping Jacks (or 1:30 of any Cardio)
Set a clock for 12 minutes and work through the movements in order as many times as you can.
Push Ups MUST be scaled appropriately. Only perform the hand release version if you are a push up master. Otherwise strict push ups or any scaled version is best.
Accordions, too, should be scaled if sets of 5 slow, controlled reps at a time is not possible. Regular sit ups can work just fine instead, you’ll just do more over the workout.
Jumping Jacks is the prescription today, 100 continuous reps. But, feel free to sub with any moderate cardio for about 90 seconds!
- Well Done! Now enjoy some sportsmanship motivation in the face of setback!