TDW at 11 today with Tim

Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges

Tabata 1 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Single Leg Squat on Right Leg on BOSU (or Bench Step) with Extension and Flexion

Circuit 1
(30 seconds of each; 10-15 seconds between exercises)

Tricep Extension with TRX
Single Leg Plank Crossover
Squat Jumps with dumbbells
BOSU Push-ups
V-ups
Lateral Jumps with balance

400 m run (at 80-90% effort)

2 mins rest and drink water break

Tabata 2 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Single Leg Squat on Left Leg on BOSU with Extension and Flexion

Circuit 2
Repeat above exercises for 30 seconds each

400 m run (at 80-90% effort)

Warm Down:
Easy walk/jog for 5 mins and stretching

Good Job!

Tim

TDW - Tabatas with Nicole at noon

Dynamic warm-up

Tabata Workout - 8 intervals of 15 sec. ALL OUT followed by 15 sec. rest
- Sprints
- Jump rope
- Squat jumps
- Jump rope
- Kettlebell swings
- Jump rope
- Burpees
- Jump rope

Cool-down

TDW with Jenny at 11

1. Warm-Up
2 min. easy jog, functional warm-up exercises (lunges, hip rotations, hip hinges, butt kicks , high knees)
Movement Maximizers - ankle tilts, Near/ Far vision drill
3 min. easy jog
Progressive Run at 25%, 50%, 75% about 150 yds - do it 3 times
Run hard and stop on command, drop into athletic ready stance about 100 yds - 2 times
2. Circuit #1 - 5 exercises, 1 min. at each station, rest between exercises is only about 10 seconds, just long enough to get to next exercise. At end of entire circuit rest 45 seconds, repeat circuit again and rest 2 minutes.
Sprint
Supermans
Run with Body bar overhead
Rows
Squat and toss med ball high into air, using legs, core and shoulders
3. Circuit #2 - 5 exercises, 1 min. at each station, rest between exercises is only about 10 seconds, just long enough to get to next exercise. At end of entire circuit rest 45 seconds, repeat circuit again and rest 2 minutes.
Spin bike all out
Bicycle sit-ups
Med ball slam
Box jump burpees
Walking lunges with bicep curl
4. Cool-down - Walk easy, recover your HR, ankle tilts, near far vision drill, stretches, deep abdominal breathing
YOU DID IT- FINISHED!

More on TRX

YES - We do have TRX

AND HAVE HAD IT AT ACB FOR MONTHS NOW - WHERE HAVE YOU BEEN???
10 am on Mondays! Outside for the summer.

TDW with Tim at 11 a.m.

Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges

Tabata 1 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Kettleball Swing

Circuit 1
(30 seconds of each; 10-15 seconds between exercises)
Physio Ball Rollout
TRX Swimmer’s Pull
Dips
Single Leg Planks (hold each leg for a count of 3 secs and alternate)
Squats with dumbbells
Physio Ball Jacknife

400 m run (at 80-90% effort)
2 mins rest; drink some water

Circuit 2
Repeat above exercises for 30 seconds

400 m run (at 80-90% effort)
2 mins rest; drink some water

Grand Finale
Lateral Box Jumps – 1 min
Front Plank – 1:30 mins

Warm Down:
Easy jog for 5 mins and stretching

Good Job!

Tim

TDW with Jessie at 11 AM

"Gotta Love the Bungee Workout"

Light jog - 3 minutes.

Functional warm up - 5-7 minutes: heel walk, toe walk, straight-leg toe-touch, reverse lunges, figure four, plank walk-outs, skips, side shuffle.

Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:

Physioball assisted push-ups
Dumbbell overhead tricep press
Physioball pikes
Bungee side steps
Alternating single arm and leg plank
Bungee lateral raises

60-120 seconds rest following Circuit 1.

Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.

60-120 seconds rest following Circuit 2.

Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).

Bent-arm push-up position
Bent-arm overhead tricep hold
Full pike position
Side kick (vs. step), foot in air x two
Arm and leg lifted side plank x two
Shoulder height arm raise

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

TDW today at noon with Doug

Kettlebells and Ropes:

Warm Up:
Jog 4 laps around the courtyard, then 10 reps of letterball.

Lunges: 10 reps
Medicine ball throw back: 15 reps
Alternating arm 1/2 rope wave: 20 reps
Repeat 3 times

Walking twisting lunge: 12 steps per leg
Kettlebell swing: 10 reps
Lumberjack: 10 reps per side
Repeat 2 times

Box jumps: 10 reps
Double arm 1/2 rope waves: 25 reps
Plank: 1 minute

Cool Down:
Ankle tilts
Knee circles
Hip pendulums

TDW - Kettlebells and Bodyweight Day

WITH Jenny at 11 am - Courtyard
1. Warm-up: jog 2 laps, neural warm-up
2. Circuit: 20 reps of each, 2 times thru with 2 min. rest after each time thru
KB front squat
Push-ups - arms extended to challenge core more
KB swing
Walking lunges (20 per leg - 40 total)
KB windmill (10 per side - 20 total)
Mtn. climbers (20 per side - 40 total)
KB 1 arm swing (10 per side - 20 total)
Close-grip push-ups
KB 1 arm row
Stability ball curls
REST 2 Min. and repeat
3. Cool-down

TDW at 11 with Tim - BE THERE

Warm-up:
5 mins of easy jogging
Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges
Tabata 1 – 20 secs on / 10 secs off for 2 mins
Partner Medicine Ball Single Leg Lunge Throw
Easy 400m jog, 2 laps around the courtyard
Circuit 1
(2 circuits, 30 seconds of each; 10-15 seconds between exercises)
Burpee Box Jumps
Dips
BOSU Single Leg Raise with Twist
Scissor Jumps with Dumbbells
V-ups
2 mins rest

Tabata 2 – 15 secs on / 15 secs off for 2 mins
BOSU Single Leg Squats 4 on right leg, 4 on left leg
Easy 400m jog, 2 laps around the courtyard

Circuit 2
Repeat Circuit 1 exercises for 30 seconds each for a total of 2 circuits

2 mins rest
Strong Finish
Box Jumps – 30 secs
Front Plank 1:30 mins

Warm Down:
Easy jog for 5 mins and Sun Salutation stretch

Old School Workout - TDW

The Daily Workout with Nicole at Noon OR Do it yourself!

Dynamic Warm-up
4-5 laps around track
Walking lunges around track

Circuit - 5 times with 2 min. rest between rounds, 45 sec. hard with 15 sec rest

Box Jumps
Pushups
Squats
Plank
Medball slams

Cool Down and stretch

TDW with Doug at Noon

Warm up: Jog around the courtyard 3 times, then do the coordination chart
for 1 minute

Medicine ball toss: 10 reps
Pick up medicine ball and throw: 10 reps
Pick up medicine ball throw from lunge position: 10 reps
Repeat 3 times with 2 minutes rest in between each circuit.

Rope wave : 30 seconds
Quick rope wave: 30 seconds
Snake rope wave: 30 seconds
Repeat 3 times with 2 minutes rest in between each circuit.

Medicine ball throw down: 10 reps
Medicine ball throw down with twist: 10 reps each side
Repeat 3 times with 2 minutes rest between each circuit

Single arm 1\2 rope waves: 30 seconds
Both arms 1\2 rope waves: 30 seconds
Repeat 3 times with 1 minute rest between circuits

Medicine ball twist and throw: 15 reps each side.
Reverse medicine ball throw: 15 reps
Repeat 2 times with no rest.

Cool down:
Knee circles
Lumbar circles
Shoulder circles

TRX for Soccer: Why Do You Play? | Blog | TRX

TRX for Soccer: Why Do You Play? Blog TRX
I play because it's fun, I do TRX because it makes playing fun when I'm stronger and faster and more coordinated than people half my age! TRX Outdoor Bootcamp starts at ACB Mon. July 18th at 10am - come join me!
- Jenny Anderson, ACB Fitness Director and Soccer Player