SuperSpeed Phase 1 - C-Stick
SuperSpeed Phase 2 - C-Stick
SuperSpeed Phase 3 - C-Stick
3 sets & 10-12 reps
- lateral lunges
- pushups
- planks
3 sets & 10-12 reps
- Squat calf raise
- Wall arm slides
- Deadbugs alternating Arms
2 rounds of plyometrics 30-45 seconds
- Jumping jacks
- Mountain climbers
- Squat jumps
3 sets & 10-12 reps
- banded squats (top of knees)
- Should tap push ups
- Bear crawls
3 sets & 10-12 reps
- lateral band walks (mid-calf
- Shoulder wall slides
- Russian Twists
3 sets & 10-12 reps
- Reverse lunge to high knee
- Shoulder addiction (band on forearms)
- mountain climber (30 seconds)
3 sets & 10-12 reps
- Curls
- Reverse Curls
- Abs, throwing ball
Bike - Medium Resistence - 20 minutes
Bike - Heavy Resistence - 20 minutes
Whatever you have time for (abs, pushups)
