Please complete the activity log found in the files section of this blog 2-3 times per week to log your 20-30 minutes of physical activity 2-3 days per week.

Weekly Routine:
Monday – Lower Body
Tuesday – Active Rest, activate Central Nervous System, low intensity but gets the blood flowing, should produce a good sweat
Wednesday – Whole Body
Thursday – Active Rest, activate Central Nervous System, low intensity but gets the blood flowing, should produce a good sweat
Friday – Upper Body

Physical Activity Fitness Gram Basic Examples: (Choose 1-2 per day or any other variation of that fitness component)

Cardiovascular Endurance – Mile Run or Pacer
Muscular Endurance – Curl Ups (sit ups)

Muscular Strength – Push Ups
Flexibility – sit and reach for lower body, arm pulls (arm across chest) for upper body (shoulders, tricep pull (elbow up, pull down on elbow to stretch tricep)

Advanced Physical Activity Progression and Exercise Variations to choos from in each phase of the workout:

Athletic Develoment – (Everyday)
1. Snapdown Holds-Jumps-Switches-Spins (AP, Right Leg Split, Left Leg Split, Right Leg Single Leg (solo), Left Leg Single Leg (solo))
2. Snapdown Build Ups

Speed Development: (Everyday)
1. A-Skip March
2. A-Skip Hop,Hop, Switch
3. A-Skip 1-2-3 Pause
4. A-Skip
5. A-Run Build Ups
6. Blind Start Build Ups (chest down head forward, on back head forward, on back head backward, chest down head right, chest down head left, chest down head back, right knee down forward, left knee down forward, right knee down right, left knee down left, right knee down backward, left knee down backward)
7. Sprints 10-30 yards

5 Big Movements
1. Push Movements (Upper Body) – push ups, pushup variations (pushup core rotation, scap push up, wide, close, decline, pushup rows)
2. Pull (Upper Body) – reverse pull ups (back of shoulder, bent over rows with DB/BB (any other object you may have) the lighter the weight the more reps, the heavier the weight the less reps
3. Squat (Lower Body) – Front squat, Back Squat, body squats, wall sits, rack holds, plate squats, goblet squats, corner squats
4. Hinge (Whole Body – grip and upper body posture with hamstring/glute activation as the main mover in this movement)
– Barbell RDL, Dumbell RDL, Single Leg DB SDL (high hips, butt back, chest down, shoulders back, chest out, slight bend in knee)
5. Scapula/Rotator Cuff/Core/Single Leg (whole body when all done together Everyday) – Iso Y/T/W on ground, Y-T-Cobra-External/Internal Rotation on knees/feet 2×10, scap push ups, wall angels, push up scap pick ups (hands of ground), J-bands, iso plank, iso hip raise, iso alternating hip raise (alternating leg lift, keep knees even), dead bugs, iso lunge (hold lunge) 

Let me know if you have any questions.

BREATHING FIRE!

Stay safe!

Coach Schilling
Email: [email protected]

In the files section of this blog, the alternative workout plan is uploaded if students have dumbbells and choose to use them.

The written daily digital assignments sheet is also uploaded in the files section of this blog. If you have weight training everyday you should complete one written assingnment per day of class missed (5 days a week = 5 assignments per week as a guideline for completion) and if you have weight training every other day you should only do a written assigment every other day you have this class (2-3 days a week = 2-3 assignments per week as a guideline for completion).

Let me know if you have any questions at [email protected]

Stay safe and healthy!

Coach Schilling

Our 3rd Block Class Code is: 56OPPPJ

Stay Healthy,

Coach Schilling

Weekly Routine:
Monday - Lower Body
Tuesday - Active Rest, activate Central Nervous System, low intensity but gets the blood flowing, should produce a good sweat
Wednesday - Whole Body
Thursday - Active Rest, activate Central Nervous System, low intensity but gets the blood flowing, should produce a good sweat
Friday - Upper Body

Physical Activity Fitness Gram Basic Examples: (Choose 1-2 per day or any other variation of that fitness component)

Cardiovascular Endurance - Mile Run or Pacer
Muscular Endurance - Curl Ups (sit ups)
Muscular Strength - Push Ups
Flexibility - sit and reach for lower body, arm pulls (arm across chest) for upper body (shoulders, tricep pull (elbow up, pull down on elbow to stretch tricep)

Advanced Physical Activity Progression and Exercise Variations to choos from in each phase of the workout:

Athletic Develoment - (Everyday)
1. Snapdown Holds-Jumps-Switches-Spins (AP, Right Leg Split, Left Leg Split, Right Leg Single Leg (solo), Left Leg Single Leg (solo))
2. Snapdown Build Ups

Speed Development: (Everyday)
1. A-Skip March
2. A-Skip Hop,Hop, Switch
3. A-Skip 1-2-3 Pause
4. A-Skip
5. A-Run Build Ups
6. Blind Start Build Ups (chest down head forward, on back head forward, on back head backward, chest down head right, chest down head left, chest down head back, right knee down forward, left knee down forward, right knee down right, left knee down left, right knee down backward, left knee down backward)
7. Sprints 10-30 yards

5 Big Movements
1. Push Movements (Upper Body) - push ups, pushup variations (pushup core rotation, scap push up, wide, close, decline, pushup rows)
2. Pull (Upper Body) - reverse pull ups (back of shoulder, bent over rows with DB/BB (any other object you may have) the lighter the weight the more reps, the heavier the weight the less reps
3. Squat (Lower Body) - Front squat, Back Squat, body squats, wall sits, rack holds, plate squats, goblet squats, corner squats
4. Hinge (Whole Body - grip and upper body posture with hamstring/glute activation as the main mover in this movement)
- Barbell RDL, Dumbell RDL, Single Leg DB SDL (high hips, butt back, chest down, shoulders back, chest out, slight bend in knee)
5. Scapula/Rotator Cuff/Core/Single Leg (whole body when all done together Everyday) - Iso Y/T/W on ground, Y-T-Cobra-External/Internal Rotation on knees/feet 2×10, scap push ups, wall angels, push up scap pick ups (hands of ground), J-bands, iso plank, iso hip raise, iso alternating hip raise (alternating leg lift, keep knees even), dead bugs, iso lunge (hold lunge) 

Let me know if you have any questions.

BREATHING FIRE!

Coach Schilling
Email: [email protected]

Continue to work hard, stay safe, and have a great day!

Coach Schilling