Daily Wrestling Workout for April 27th
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?Hard work is the price we must pay for success. You can accomplish anything if you?re willing to pay the price.?
~ Vince Lombardi
Warm-up (5 minute stretch)
- Jumping Jacks ? 50 Reps
- Jump Rope (One leg) ? 100 reps each leg
- Sit Ups* -* 3 sets of 25* (slow)
- Stability Ball (Hands on Ball) Push ups or Hands on Bench push up ? 3 sets of 25
- Bulgarian Split Squat (One foot on chair or bench ? lunge) ? 3 sets of 15 (each leg)
- Swiss Ball Pull ups (Place ball between legs) ? 2 sets of* 15
- Speed Cycle ? 5 min at 75% intensity
- Jack-knife ? 3 sets of 30
- Hanging Leg Raise ? 1 set of 25
- Bridge *? 2 sets, hold for 60 secs
- Front and Back Cone Hops (6 cones or boxes) ? 2 sets of 12
- Lateral Cone Hops ? 2 sets of 15
Performing a Jack-knife:
Get into a pushup position with the tops of your feet and chins on a swiss ball. *Pull your knees close to your chest, keep arms straight and squeeze your abs hard at the top.
Lateral Cone Hop:
Stand next to a cone or box that?s 8-12 in high, Jump sideways over the cone, landing both feet together. *Upon landing, immediately jump back over the cone.