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Retired Workout

Workout

All players need to be performing the following workout. Players should be starting this workout with their regular stretching and ending the workout with 5 minutes of stationary running.

 

 

Increase your SPEED!!!

Saturday – Monday – Wednesday

Week 1
Lunges 3 X 10
Push ups (on knees if not strong enough) 3 X 10
Two foot calf raises 3 X 10
Bicycles 3 X 15
Cobra (lay on stomach and lift only upper body up with hands behind head.) 3 X 10
Crunches 3 X 15
Week 2
Lunges 3 X 12
Push ups (on knees if not strong enough) 3 X 12
Two foot calf raises 3 X 12
Bicycles 3 X 17
Cobra (lay on stomach and lift only upper body up with hands behind head.) 3 X 12
Crunches 3 X 16
Week 3
Box step ups 3 X 12
Push ups (on knees if not strong enough) 3 X 14
Two foot calf raises 3 X 15
Bicycles 3 X 20
Cobra (lay on stomach and lift only upper body up with hands behind head.) 3 X 14
Crunches 3 X 18
Week 4
Box step ups 3 X 12
Lunges 2 X 8
Push ups (on knees if not strong enough) 3 X 16
Two foot calf raises3 X 17
Bicycles 3 X 22
Cobra (lay on stomach and lift only upper body up with hands behind head.) 3 X 16
Crunches 3 X 20
Week 5 - If strong enough now, do one legged squats, don't do steps up if you do these
One legged squats 2 x 6
Box step ups 3 X 14 (do this if still not strong enough)
Lunges 2 X 10
Push ups (on knees if not strong enough) 3 X 18
One foot calf raises 3 X 10
Superman (lay on stomach and lift upper body up and lower body with hands behind head.) 3 X 15
Crunches 3 X 22
Week 6 - If strong enough now, do one legged squats, don't do step ups if you do these
One legged squats- 2 x 10
Box step ups 3 X 15 (do this if still not strong enough)
Lunges 2 X 12
Push ups (on knees if not strong enough) 3 X 18
One foot calf raises 3 X 10
Superman (lay on stomach and lift upper body up and lower body with hands behind head.) 3 X15
Crunches 3 X 22

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