The Maple Stairs
Since the weather is still nice why not get outside. Please use caution as the stairs may be frosty. Run all the way to Riverside on the first set then all the way down, run to the landing before Riverside on the second set then all the way down, third set run to the second landing before Riverside then down…

November 28-Dec 2

Nickel and Dime

Super Set

November 14-21

Core Pyramid 1-10-1

1 rep of each exercise
2 reps of each exercie…

Leg Extension
Traditional Situp
Pike
Rocking Chairs
Sky Divers

Perfect Jumper

L1- 500 Jumps
L2- 800 Jumps

Mess up, shuffle down and back on training side for L1 or soccer field for L2
Workouts of the Week for October 3-9

November 6-13
Run For It!

If you rest, you run!

Spiderman Pushup 100
Sit Out 100
Swimmer 100
Burpee 100
Old School Jumping Jack 100

7-Up

Pullup- 1, 2, 3, 4, 5, 6, 7
Squat and Press- 2, 4, 6, 8, 10, 12, 14
Dumbbell Double Diagonal- 3, 6, 9, 12, 15, 18, 21
High Pull- 4, 8, 12, 16, 20, 24, 28

1-5-1 Pyramid

Four exercises:

Jump Rope (x10)
Quick Step (x10)
Run Down and Back
Carioca Down and Back

Do 1 rep for each exercise, then 2, 3, 4, 5, 4…

10×10

http://www.youtube.com/user/udistrictpt#p/u/6/uq5onWlqi9c

10 Sets of 10 Reps
Medicine Ball Slams
Ski Jumps
Bike Situps (ea)