Am Cals 2009

EARLY MORNING CALS

DYNAMIC FLEXIBILITY High Knee with External Rotation Backward Lunge with Twist Butt Kicks Straight Leg Skips Sumo-Squat to Stand Dynamic Spiderman Stretch

10 Minutes Before

CALS Rotational or Pyramid Push-Up 4 for the core Sea Turtles Inchworm Sumo Squat

HIGH INTENSITY EXERCISE

Use for IT but also can use for regular Cals

Squats Rear Lunge Split Lunge Jump Squats

30 Minutes

STATIC STRETCHES Groin and Hamstring Stretch Shoulder Stretch Hip Flexor Stretch Flex and Extend Stretch Thigh Stretch Hip Stretch Stationary Spiderman Stretch Sumo-Squat to Stand Calf Stretch

10 minutes after

TRACK WORKOUT


400, 200, AND 100 METER RUNS JOG FOR 10 MINUTES 400 METER REPEATS 200 METER REPEATS 100 METER REPEATS


5TH DECK WORKOUT


WORKOUT SLED PULLS X 30 AND 15 SECONDS PULL-UPS 2-4 SETS BIKE INTERVALL – 1 MINUTE WORK/1 MINUTE REST MEDICINE BALL

o CHOPSo PNF CHOPSo ROTATIONS


5 th Deck Sections

Station 1: Sleds (forward pushing and backward pulling only) Two sub groups on one end, two on the other end Each person is paired with one person of as close to equal body size and strength

as possible Set a distance to reach starting from short (i.e. width of two tennis courts) and

building up to longest (i.e. width of three or four tennis courts) Make it into a competition between the two sides Mix up the subgroups that are teamed together each time on 5th deck

Station 2: Med Balls Each person has a partner (preferably the same partner as in sled pushes/pulls)

and one med ball Activities are as follows:

o High taps:

Stand about 8-12” away from the wall with feet parallel to each other and arms fully extended over head

Catch and throw the ball against the wall 20 times as fast as you can while still keeping control of your body

For the very tall people, you may have to step back slightly farther so you don’t miss the wall

After the 20 repetitions, switch partnerso Chest pass:

Stand about 3’ away from the wall with feet approximately shoulder width apart, knees bent and butt/hips back (athletic position)

Both elbows should be out to make sure you are pushing equally with both hands

Extend arms toward the wall and release the ball Catch the ball and recoil back toward chest Again, catch and throw the ball against the wall 20 times as fast as

you can while still keeping control of your body For the long armed people, you may have to step back slightly

farther so that the ball can be released After the 20 repetitions, switch partners

o Scoops: Stand about 2 ½ - 3’ away from the wall with feel approximately

shoulder width apart Squat down low to the ground and bend forward at the hips

keeping your back straight and head in line with the spine (you should not be looking straight up at the wall – this causes neck pain)

The med ball should be between your legs with hands slightly behind the ball

Throw the ball against the wall and release Catch the ball and recoil back between the legs Again, catch and throw the ball against the wall 20 times as fast as

you can while still keeping control of your body Tall people again may have to stand slightly farther away from the

wall After 20 repetitions, switch partners

Once both partners have done all three activities, cycle through again until time has expired.

Station 3: Circuit Each group is divided into 4 subgroups with each subgroup competing against

each other One person from each subgroup will start at each of the 7 stations The 7 stations are as follows (this is also the order of rotation and must always be

rotated in this order):

o Pull-Ups x 20 – Do as many body weight pull-ups as possible first, and then use the band to finish. Chin must come up over the bar and arms must be fully locked out at the bottom or rep does not count. Palms are always facing away from you.

o Pull-Up Assistant – This person is helping the person doing pull-ups by pulling the band around their knees once they can no longer do anymore body weight pull-ups. They are also keeping count.

o Body Weight Rows x 15+ - This person is using the TRX rope to do a row. Make sure the body stays in a straight line and hips never touch the ground. Elbows stay in at your side when pulling up and arms should fully extend when lowering down. Again, the body should stay in a straight line, hips should never drop or arch. Note: the closer your feet are to the wall the more difficult the row will be. NO sandbagging! Make this as difficult as possible for yourself!

o Box Jumps x 15+ - Explosively jump up onto the box landing on both feet as softly as possible. You should barely make any noise on your landing. When you land you should be in the athletic position with your weight on your heels. Step off the box, do not jump off, and go again.

o Air Squats x 15+ - Person is doing a body weight squat making sure to sit back on their heels and pushing their hips back while keeping their back straight. Knees should always stay behind the toes and should never cave in. Make sure knees are being pushed apart. Arms come out in front of you as you squat down and come to your side as you stand up. Form is most important with this exercise. Once form is mastered pick up the speed.

o Burpie Push-Ups with Star Jump x 10 – Starting in the push-up position, lower down so thighs and stomach touch the ground then push yourself up. Pull your knees into your chest and jump up into a star jump and clap at the top of your jump. Drop back down into a push-up and repeat.

o Mountain Climbers x 40+ - Start in the push-up position and keep hips in line with the body. Alternating, bring one knee in toward your chest and tap your toe on the deck. Simultaneously switch legs. Make sure hips do not pike up when switching legs. Hips should stay down and in line with the body at all times. This exercise is done as quickly as possible while keeping good form.

Each group rotates as soon as their person doing pull-ups finishes. So the person doing pull-ups must call out their group number and say to rotate.

They will then rotate as quickly as possible and begin as soon as the next pull-up person is up on the bar.

Remember this is a competition between each subgroup to see who can get through the quickest.

The number of cycles completed will depend on the amount of time available at each station.

If for some reason there are more than 7 people in a subgroup, find Mary so she can give you an extra exercise to add in for the whole group.

Remember that for all the exercises excluding pull-ups, there is a target number of reps that you want to achieve. If the target number is reached, you keep going. If it is not reached you need to work harder. With pull-ups the target number of reps MUST be achieved in order to rotate.

Station 4: Corrective Exercises Ankle Mobility

o Stand with one foot about 6” away from the wall with toes turned in slightly and opposite foot back

o Keep hips facing the wall, pull up your toes and push your heel down into the deck. Bend your knee and try to make your knee touch the wall while still keeping heel down and toes pulled up. If this is easy bring foot slightly farther away from the wall and if too difficult bring slightly closer.

o Hold position for a couple of seconds then straighten kneeo Repeat on the same leg until cadre says to switch legs

Hip Internal Rotationo Lay on your back with knees bent and feet flat o Spread legs apart and move feet as far apart as physically possibleo Bridge your hips up off the deck and try to pull your knees toward each

other while still keeping your feet in the same position.o Hold this position for 5 seconds and lower back downo Repeat until cadre says to move to the next exercise

Thoracic Mobilityo Lay on your side with your lower leg straight and your upper leg bent at

the knee and hip. Your knee should stay above your hips at all times.o Using your under arm, push your knee into the deck to hold it in placeo Take your upper arm and rotate backwardo This is a mobility exercise for your mid back, not lower back, so if you

feel it in your lower back your upper knee is not pulled high enougho Hold the rotated position for approximately 5 seconds then come back to

the starting positiono Repeat until the cadre says to switch sides

Posterior Shoulder Capsule Stretcho Lay on your side with both knees slightly bent to hold a balanced,

comfortable positiono Your under arm should be maintained at 90 degrees at the shoulder and 90

degrees at the elbowo Roll fully onto your side in order to stack your shoulders on top of each

othero Actively lower the wrist of your under arm down toward the deck while

making sure to maintain 90 degrees at the shoulder and 90 degrees at the elbow

o Once you can no longer bring your wrist closer to the deck, use your opposite hand to apply over pressure on your wrist

o Hold this position for approximately 5 seconds and then return to the start position

o Repeat starting from actively lowering your wrist toward the deck and continue this until the cadre says to switch sides

REMINDER: Each company needs to be divided into 4 groups and then 4 subgroups. Within each subgroup, each person needs to be paired with someone of similar body size and strength. If subgroups need to be adjusted then adjust accordingly. If there is an odd number go to another company that will be at 5th deck with you and make sure there is someone in the same group number (because remember that the 4 groups will be equally mixed between the 2 or 3 companies) that can be paired with the odd person in their same subgroup. Be sure that all of this is worked out prior to coming to 5th deck to workout as to save time. Also, these groups will stay the same all summer, adjusting accordingly when there are injuries or DOR’s, and each group will begin at the same station each time at 5th deck to avoid any confusion.

Station 1: Sleds

Pushes for specific distance (switch partners)

Backward pull for same distance as push (switch partners)

Adjust distance and repeat

Station 2: Med Balls

- 2 subgroups on each end- Competition between the 2 ends (i.e. time it

takes entire team to complete distance)

*Continue to rotate through exercises until time expires*

1. High Taps x 20 (switch partners)

2. Chest Pass x 20 (switch partners)

3. Scoops x 20 (switch partners)

Station 3: Circuit

*Rotate when pull-up person in your group finishes*

1. Pull-Ups x 20 (unassisted for as many as possible then add band; chin must come up over the bar and arms must fully lock out at the bottom in order for rep to count)

2. Pull-Up Assistant (keep count, make sure each rep is done fully and correctly, and pull the band around the person’s knees when needed)

3. Body Weight Rows x 15+ (keep body in a straight line at all times with elbows tight into body when pulling up and arms fully extended when lowering down)

4. Box Jumps x 15+ (soft, quiet landing in athletic position with weight on heels; step off the box, DO NOT jump down)

5. Air Squats x 15+ (body weight squat with good form i.e. weight on heels, back straight, hips back, knees behind toes and pushed apart, arms extended in front of you as you lower down and at your side as you stand up; FORM then speed)

6. Burpie Push-Up with Star Jump x 10 (thighs and stomach touch the ground on the push-up, jump up into a star jump with hands clapping at the top)

7. Mountain Climbers x 40+ (push-up position, keep hips in line with the body at all times, bring one knee into chest and tap toe on the ground, simultaneously switch legs while still keeping hips down and in line with the body; SPEED)

Station 4: Corrective Exercises

*Switch sides and exercises when instructed by cadre*

1. Ankle Mobility (stagger stance, toes turned in slightly, hips facing the wall, bend knee toward wall keeping heel down and toes up – 5 second hold and straighten knee and repeat)

2. Hip Internal Rotation (lay on back with knees bent legs and feet spread apart as far as possible, bridge hips up and try to pull knees toward each other – 5 second hold and drop down and repeat)

3. Thoracic Mobility (lay on side, bottom leg straight, top leg bent so knee is above hips, bottom hand holds top knee in place, rotate top arm back – 5 second hold and return to start position and repeat)

4. Posterior Capsule Stretch (lay on side, both knees slightly bent, bottom arm with shoulder and elbow at 90 degrees, top shoulder stacked over bottom shoulder, bring bottom wrist toward the deck maintaining should and elbow position, then apply overpressure to wrist with opposite hand – 5 second hold then relax and repeat)

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Am Cals 2009