Description:
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2 groups.
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4 exercise lines
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sprint between lines and upon arriving at line, perform exercises required
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it is important to move quickly between lines and after completing the last reps of the set, sprint back to the start
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group B can begin as soon as group A completes their reps at the second line.
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Repetitions are 10, 8, 6, 4 from lines 1-4 respectively unless stated otherwise
Exercise List:
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agility ladder in in out out laterally
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mountain climbers with oblique knees (20,16,12,8)
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v ups
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Split Squat Jumps
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Partner Assisted Leg Raises
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Front raise to lateral raise with tubing
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Side bridge with foot lifts (6,6,4,4)
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Double Leg Bound (3 at each cone)
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Pushups (1 knee, leg)
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single leg lateral hops over cone (8,8,6,6)
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Hip extensions (8,8,6,6)
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Squatting Shadow Box (20,16,12,8)
(c) Justin Baker 2009