Exercise Descriptions:
Brick Blast: Stand on 2 bricks shoulder width apart, and squat down below
parallel then explode up . Do first two sets on toes, then heels.
1 leg squats: Squat down with dumbel 13113o1421n ls in hands while 1 leg is on bench.
Iso-calf raise- hold a calf raise for specified amount of time
Wall sit- sit against a wall with legs at 90^
Dumbell Swings: grip Dumbell with both hands, squat down, keep back arched,
once you reach full squat position, explode up.
Crunches:
Twisting Crunches
1 step jump: jump up 1 step
2 step jump: Jump up 2 steps without landing on first
Rim Touches: Touch as high as you can
Increase by following each week:
Brick blast 5 reps
1 leg squats 5 reps
iso calf raise 30 seconds
wall sit 30 seconds
dumbell swings 5 reps
crunches and twisting crunches 5 reps
1 step jumps 5 reps
2 step Jumps 5 reps
Rim Touches 5 reps
The program: Do this program for 7 weeks and 1 day
Monday, Tuesday, Thursday, Friday:
Brick Blast- 4x10
Iso calf raise- 1 min
1 leg squats- 3x10
wall sit- 2x 1 minute
dumbell swings- 3x10
Crunches 2x20
Twisting Crunches 2x20
