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Interested in joining? Email the coach below!FiT Club Packet - summer 2019FiT Club Packet - fall/winterWeight Room/Running/Yoga Supervisor
Coach Schermann schermaa@unit5.orgWarm Up (do 10 reps of each exercise)- lunge with twist
- knee tucks
- high kicks
- hip stretch
- T push ups
- jump squats
- jump lunges
Fall/Winter Workuts
Date Strength Training Conditioning 11/15 A1 DB ISO Box Squat 3x5
*hold 1 DB at chest (goblet style)
*slowly lower hips to box
*hold bottom position for 5 secondsDrop Squat 3x5
*stand tall on balls of feet with feet hip-width,
shift feet, drop into squat and hold for 3 secMini Band Lateral Walk 2x10yds
*resistance bands around ankles
*sit in defensive stance, step laterally, 1 foot
at a time, long stridesBMB 1/2 kneeling chest pass 3x8
*face wall in 1/2 kneeling position
*throw and catch maintaining tall position
*catch and hold for 3 seconds every repelevated bridge series 3 x 20 sec each
*elbow bridge - elbows low on box/bench
*side bridge (R/L) - elbow/forearm on bench
*hold perfect postureC - as many sets as possible in 10 minwalking lunge x20 yds
*exaggerate stride length
*pull through using front leg and into next stride
standing cord 2-arm row x10
*stand with feet parallel, sit into athletic stance
(get low), pull handles to armpits with thumbs upsupine hip extensions x6 (2 sec)
*knees bent, feet flat, lift hips and hold 2 secContinuous Lateral Bounds 4x15 ydsSpeed DrillsLine Jumps (F/B, L/R, split) 2x5sec eachBelly Sprints 3x5 yds1/2 Kneeling Start Sprints 3x5ydsResisted Sprints 4x5ydsUnresisted Sprints 4x5yds11/17 ABDB bent-over row 3x8No Money's 3x8Farmer's Carry 4x30ydsC - as many sets as possible in 10 minBand pull-thru x10Speed push-ups on floor x6Sprint Drills5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)1/7 A2 DB RDL 3x8SB roll out 3x6B1 DB step-up 3x4Eside-lying hip combo 2x12E*bands at ankles, then kneesside planks 2x20 sec each sideC - as many sets as possible in 10 minDB 1-arm row x8E3 Hurdle DrillsLateral Run down&back 2 reps each wayLateral Weave down&back 2 reps each wayLinear WeaveSpeed Lateral Jumps down&back 2 repsHurdle Hops to Sprint 3 reps each legSandbag Sprints*split up into 4-5 teams*each person on team has 4 sprintsWeek of January 11, 2016Date Strength Training Conditioning 1/12 warm-up: add planks 4x20secA2 DB Box Squat 4x5Drop Squat 4x5Drop Jump 4x5BSlow push-ups (3-3-1) 4x3MB chest pass 4x81/2 kneeling anti-rot. press 3x6(5sec)C - as many sets as possible in 10 min1DB walking lunge x20 ydsSB hip extensions x8 (2 sec)Plyos Speed Hurdle Jumps (F/B) 3x6Speed Hurdle Hops 3x4eachContinuous Lateral Bounds 4x15 ydsSpeed DrillsLine Jumps (F/B, L/R, split) 2x5sec eachBelly Sprints 3x5 yds1/2 Kneeling Start Sprints 3x5ydsResisted Sprints 4x5ydsUnresisted Sprints 4x5yds1/13 warm-up:add Mini Band Lateral Walk 3x20ydsABDB bent-over row 4x10No Money's 3x10Farmer's Carry 4x30ydsC - as many sets as possible in 10 minBand pull-thru x12Speed push-ups on floor x8Sprint Drills5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)1/14 A2 DB RDL 4x8SB roll out 3x8B1 DB step-up 4x4Eside-lying hip combo 2x12E*bands at ankles, then kneesside planks 2x25 sec each sideC - as many sets as possible in 10 minDB 1-arm row x10E3 Hurdle Drills Lateral Run down&back 2 reps each wayLateral Weave down&back 2 reps each wayLinear WeaveSpeed Lateral Jumps down&back 2 repsHurdle Hops to Sprint 3 reps each legSandbag Sprints*split up into 4-5 teams*each person on team has 4 sprintsWeek of January 18, 2016Date Strength Training Conditioning 1/19 warm-up: add planks 4x30secA2 DB Box Squat 4x6Drop Squat 4x5Drop Jump 4x5BSlow push-ups (3-3-1) 4x4MB chest pass 4x81/2 kneeling anti-rot. press 3x8(5sec)C - as many sets as possible in 12 min1DB walking lunge x15 ydsSB hip extensions x6 (2 sec)Plyos Speed Hurdle Jumps (F/B) 3x6Speed Hurdle Hops 3x4eachContinuous Lateral Bounds 4x15 ydsSpeed DrillsLine Jumps (F/B, L/R, split) 2x5sec eachBelly Sprints 3x5 yds1/2 Kneeling Start Sprints 3x5ydsResisted Sprints 4x5ydsUnresisted Sprints 4x5yds1/20 warm-up:add Mini Band Lateral Walk 3x25ydsABDB bent-over row 4x12No Money's 3x12Farmer's Carry 6x30ydsC - as many sets as possible in 12 minBand pull-thru x10Speed push-ups on floor x6Sprint Drills5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)1/21 A2 DB RDL 4x6SB roll out 3x10B1 DB step-up 4x5Eside-lying hip combo 2x12E*bands at ankles, then kneesside planks 2x30 sec each sideC - as many sets as possible in 12 minDB 1-arm row x8E3 Hurdle Drills Lateral Run down&back 2 reps each wayLateral Weave down&back 2 reps each wayLinear WeaveSpeed Lateral Jumps down&back 2 repsHurdle Hops to Sprint 3 reps each legSandbag Sprints*split up into 4-5 teams*each person on team has 4 sprintsWeek of January 25, 2016Date Strength Training Conditioning 1/26 warm-up: add planks 3x40secA2 DB Box Squat 3x6Drop Squat 3x5Drop Jump 3x5BSlow push-ups (3-3-1) 3x5MB chest pass 3x101/2 kneeling anti-rot. press 3x8(5sec)C - as many sets as possible in 12 min1DB walking lunge x20 ydsSB hip extensions x8 (2 sec)Continuous Lateral Bounds 4x15 ydsSpeed DrillsLine Jumps (F/B, L/R, split) 2x5sec eachBelly Sprints 3x5 yds1/2 Kneeling Start Sprints 3x5ydsResisted Sprints 4x5ydsUnresisted Sprints 4x5yds1/27 warm-up:add Mini Band Lateral Walk 2x30ydsABDB bent-over row 2x15No Money's 2x15Farmer's Carry 6x30ydsC - as many sets as possible in 12 minBand pull-thru x12Speed push-ups on floor x8Sprint Drills5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)1/28 A2 DB RDL 3x6SB roll out 2x12B1 DB step-up 3x6Eside-lying hip combo 2x12E*bands at ankles, then kneesside planks 2x40 sec each sideC - as many sets as possible in 12 minDB 1-arm row x8E3 Hurdle DrillsLateral Run down&back 2 reps each wayLateral Weave down&back 2 reps each wayLinear WeaveSpeed Lateral Jumps down&back 2 repsHurdle Hops to Sprint 3 reps each legSandbag Sprints*split up into 4-5 teams*each person on team has 4 sprintsWeek of January 4, 2016Date Strength Training Conditioning 1/5 warm-up: add planks 3x20secA2 DB Box Squat 3x5Drop Squat 3x5Drop Jump 3x5BSlow push-ups (3-3-1) 3x3MB chest pass 3x81/2 kneeling anti-rot. press 3x6(5sec)C - as many sets as possible in 10 min1DB walking lunge x15 ydsSB hip extensions x6 (2 sec)Continuous Lateral Bounds 4x15 ydsSpeed DrillsLine Jumps (F/B, L/R, split) 2x5sec eachBelly Sprints 3x5 yds1/2 Kneeling Start Sprints 3x5ydsResisted Sprints 4x5ydsUnresisted Sprints 4x5yds1/6 warm-up:add Mini Band Lateral Walk 2x20ydsABDB bent-over row 3x8No Money's 3x8Farmer's Carry 4x30ydsC - as many sets as possible in 10 minBand pull-thru x10Speed push-ups on floor x6Sprint Drills5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)1/7 A2 DB RDL 3x8SB roll out 3x6B1 DB step-up 3x4Eside-lying hip combo 2x12E*bands at ankles, then kneesside planks 2x20 sec each sideC - as many sets as possible in 10 minDB 1-arm row x8E3 Hurdle DrillsLateral Run down&back 2 reps each wayLateral Weave down&back 2 reps each wayLinear WeaveSpeed Lateral Jumps down&back 2 repsHurdle Hops to Sprint 3 reps each legSandbag Sprints*split up into 4-5 teams*each person on team has 4 sprintsWeek of January 11, 2016Date Strength Training Conditioning 1/12 warm-up: add planks 4x20secA2 DB Box Squat 4x5Drop Squat 4x5Drop Jump 4x5BSlow push-ups (3-3-1) 4x3MB chest pass 4x81/2 kneeling anti-rot. press 3x6(5sec)C - as many sets as possible in 10 min1DB walking lunge x20 ydsSB hip extensions x8 (2 sec)Plyos Speed Hurdle Jumps (F/B) 3x6Speed Hurdle Hops 3x4eachContinuous Lateral Bounds 4x15 ydsSpeed DrillsLine Jumps (F/B, L/R, split) 2x5sec eachBelly Sprints 3x5 yds1/2 Kneeling Start Sprints 3x5ydsResisted Sprints 4x5ydsUnresisted Sprints 4x5yds1/13 warm-up:add Mini Band Lateral Walk 3x20ydsABDB bent-over row 4x10No Money's 3x10Farmer's Carry 4x30ydsC - as many sets as possible in 10 minBand pull-thru x12Speed push-ups on floor x8Sprint Drills5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)1/14 A2 DB RDL 4x8SB roll out 3x8B1 DB step-up 4x4Eside-lying hip combo 2x12E*bands at ankles, then kneesside planks 2x25 sec each sideC - as many sets as possible in 10 minDB 1-arm row x10E3 Hurdle Drills Lateral Run down&back 2 reps each wayLateral Weave down&back 2 reps each wayLinear WeaveSpeed Lateral Jumps down&back 2 repsHurdle Hops to Sprint 3 reps each legSandbag Sprints*split up into 4-5 teams*each person on team has 4 sprintsWeek of January 18, 2016Date Strength Training Conditioning 1/19 warm-up: add planks 4x30secA2 DB Box Squat 4x6Drop Squat 4x5Drop Jump 4x5BSlow push-ups (3-3-1) 4x4MB chest pass 4x81/2 kneeling anti-rot. press 3x8(5sec)C - as many sets as possible in 12 min1DB walking lunge x15 ydsSB hip extensions x6 (2 sec)Plyos Speed Hurdle Jumps (F/B) 3x6Speed Hurdle Hops 3x4eachContinuous Lateral Bounds 4x15 ydsSpeed DrillsLine Jumps (F/B, L/R, split) 2x5sec eachBelly Sprints 3x5 yds1/2 Kneeling Start Sprints 3x5ydsResisted Sprints 4x5ydsUnresisted Sprints 4x5yds1/20 warm-up:add Mini Band Lateral Walk 3x25ydsABDB bent-over row 4x12No Money's 3x12Farmer's Carry 6x30ydsC - as many sets as possible in 12 minBand pull-thru x10Speed push-ups on floor x6Sprint Drills5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)1/21 A2 DB RDL 4x6SB roll out 3x10B1 DB step-up 4x5Eside-lying hip combo 2x12E*bands at ankles, then kneesside planks 2x30 sec each sideC - as many sets as possible in 12 minDB 1-arm row x8E3 Hurdle Drills Lateral Run down&back 2 reps each wayLateral Weave down&back 2 reps each wayLinear WeaveSpeed Lateral Jumps down&back 2 repsHurdle Hops to Sprint 3 reps each legSandbag Sprints*split up into 4-5 teams*each person on team has 4 sprintsWeek of January 25, 2016Date Strength Training Conditioning 1/26 warm-up: add planks 3x40secA2 DB Box Squat 3x6Drop Squat 3x5Drop Jump 3x5BSlow push-ups (3-3-1) 3x5MB chest pass 3x101/2 kneeling anti-rot. press 3x8(5sec)C - as many sets as possible in 12 min1DB walking lunge x20 ydsSB hip extensions x8 (2 sec)Continuous Lateral Bounds 4x15 ydsSpeed DrillsLine Jumps (F/B, L/R, split) 2x5sec eachBelly Sprints 3x5 yds1/2 Kneeling Start Sprints 3x5ydsResisted Sprints 4x5ydsUnresisted Sprints 4x5yds1/27 warm-up:add Mini Band Lateral Walk 2x30ydsABDB bent-over row 2x15No Money's 2x15Farmer's Carry 6x30ydsC - as many sets as possible in 12 minBand pull-thru x12Speed push-ups on floor x8Sprint Drills5 10-yard sprints (60 sec rest)
5 20-yard sprints (60 sec rest)
4 30-yard sprints (60 sec rest)
4 40-yard sprints (60 sec rest)1/28 A2 DB RDL 3x6SB roll out 2x12B1 DB step-up 3x6Eside-lying hip combo 2x12E*bands at ankles, then kneesside planks 2x40 sec each sideC - as many sets as possible in 12 minDB 1-arm row x8E3 Hurdle DrillsLateral Run down&back 2 reps each wayLateral Weave down&back 2 reps each wayLinear WeaveSpeed Lateral Jumps down&back 2 repsHurdle Hops to Sprint 3 reps each legSandbag Sprints*split up into 4-5 teams*each person on team has 4 sprintsWeek of February 1, 2016Date Strength Training Conditioning 2/2 warm-up: add mini band walk 2x30 yardsA1 KB goblet squat 3x81-DB 1-leg RDL 3x5 each legweighted push ups 3x32 DB step up 3x4 each leg2 DB standing shoulder press 3x5BAssisted chin-ups 3x4, hold for 3 sec1/2 kneel plate lift 3x6Suitcase hold bottom up 3x15 sec each sideStanding anti-rotation press 3x6 each side, hold for 3 secStability ball elbow bridge 2x20 secC - 3 rounds with no rest2-DB walking lunge x15 ydsSB hip extensions x6 (1 sec)hurdlessprints2 x 10 yds2 x 20 yds2 x 30 yds2 x 40 yds2 x 50 yds2/3 warm-up: add Quadriped T-spine rotation 3x8 each sideAKB alt. 1-arm swing 3x121-leg lateral box jump 3x41-leg box jump 3x4 each legSB push-up bridge 2x20 secB2-DB RFE split squat 3x5 each legMB side throw 3x4 each sideMB overhead throw 3x4MB chest pass 3x8C - 3 rounds with no restMB overhead slam x6DB RDL x6Thrusters x6split in halfresisted sprints 4 x 10 ydsunresisted sprints 4 x 10 ydssandbag stairs sprints x 4 each2/4 Yoga-