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Pioneer Athletics

East Grand Rapids High School

.

Pioneer Athletics

East Grand Rapids High School

Pioneer Athletics

East Grand Rapids High School

In Home Workouts


Pioneer in Home Workouts

Suggested number of workouts per week: Three (3)

This workout will provide student athletes with an easy in home workout they can complete each week. Choice on of the follow circuits below to complete. Once the first movement (i.e. push ups) has been completed, move to the second movement (i.e. split squats) and execute. Once all movements in a circuit have been completed, rest for 60-90 seconds for recovery. Once recovery is complete you may redo the same circuit or pick a new one to complete.

Complete 3-4 circuits per workout.

Example: circuit 1, rest 60 seconds, circuit 1, rest 60 seconds, circuit 1 - Circuits complete

Example: circuit 1, rest 60 seconds, circuit 2, rest 60 seconds, circuit 3, rest 60 seconds, circuit 4 - Circuits complete

 

Circuit 1:

- Push ups with 4 count down x10

- Split squat x15 each leg

- Rows x12 (use an object with some weight to it)

- Forward lunge x15 each leg

- Split squat jumps x15 each leg

 

Circuit 2: 

- Push ups with 4 count down, 2 count hold at bottom x10 

- Single leg squat x15 

- Bent over lateral raises x12 (use an object with some weight to it)

- Lateral lunge x15 each way

- Lateral hops x15 each way

 

Circuit 3:

- Push up with hands slightly above shoulder level x10 

- Step up x15 each leg (use chair or foot stool)

- Rows x12 each arm (use an object with some weight to it)

- Body weight squat x15 (4 count down, 2 count pause at bottom)

- Squat jumps x15

 

Circuit 4:

- Push ups with hands slightly below shoulder level with 4 count down x10

- Walking lunges x15 each leg

- Bent over lateral raises x12 (use an object with some weight to it)

- Lateral lunges x15 each leg

- Lateral hops x15 each way

 

Core:

Once the circuit workout has been completed, do 100 reps minimum of Core. Pick any core movements below and execute the movements. (Mix it up)

- Crunches

- Sit ups

- Side plank reach through

- V ups

- Flutter kicks

- Aquaman

- Superman

- Pointers

- T-spine pointers

- Back extensions



https://EGRathletics.org
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