Time: 45 - 60 minutes
Equipment Needed: Weights or Bands and Cones / Markers
Warm Up: 5 - 10 minutes
Circuit 1:
Repeat 3x.
30 seconds Rows (left)
30 seconds Rows (right)
30 seconds Pull-Overs
60 seconds Deck Squat (skill practice)
Rest 45 - 60 seconds
Rest as needed.
Agility Training:
Set up cones / markers around 50 feet apart. Start each exercise at one cone and finish at the other. Recover as needed. Complete 2 total sets.
Groucho (forward) to cone and jog back
Groucho (backward) to cone and jog back
Shuffle (face left) to cone and jog back
Shuffle (face right) to cone and jog back
Grapevine (face left) to cone and jog back
Grapevine (face right) to cone and jog back
Backwards jog down and jog back
Sprint down AND sprint back
Circuit 2:
Repeat 2x.
30 seconds Front Raise (right arm)
30 seconds Lateral Raise (right arm)
30 seconds Front Raise (left arm)
30 seconds Lateral Raise (left arm)
45 seconds Arm Circles Forwards into 45 seconds Arm Circles Backwards! Do NOT Drop Your Arms!!
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Vasko from Getty Images Signature