Day 4

8U-14U - PT

Ready to Work?

Before we jump in, you need to get ready:

  • Grab a Water Bottle

  • Clear out a space for your workout

  • Move the breakables!

  • Find a bare wall

  • Breathe & Clear your mind

  • Bring an Intense Focus

1.Warmup 

Get Running!

  • Pace off 20 yards

  • Sprints 4 X 20 yrds

  • Not sure how far? Grab a ruler and measure how long your stride is. 

2.Legs 

Super Sets

Supersets- 1 of each exercise is a set. After each one take a 60 sec break. After completion of all 4 sets, take a 2 min water break. Then start next super set. Good luck!

Goblet Squats

4 Sets of 8

Single Leg - Romanian Deadlift

4 Sets of 20

Lateral Lunges

4 Sets of 8

Shoulder Y - T - L

4 Sets of 8

3.Core

Crunch Kicks

3 SETS - 30 SECONDS EACH

Scissor Kicks

30 Seconds

Push-ups

3 SETS - 30 SECONDS EACH

4.Agility

Lateral Shuffle

USE 3 cones 5 yrds apart and starting in middle cone: 5 yrds left, 10 yrds right, 10 yrds left and 5 yrds right

Congrats!

You're Done!

Hydrate &

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