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2018 Pre-Season Practices started Sat November 4th!

Mar 11, 2013

Hell Week, Tempe 2013 Edition

Yes! It's that time again, the long awaited Fun Hell Week.  Always do a warm-up before starting your work-out.  That means stretching and a little cardio to get your heart rate going.


MONDAY:
1. Push-up with a push - The same as a regular push-up, but when you get to the top, round your shoulders so your back raises another few inches
2. Leg lifts - Lay on your back. Lift your legs to the ceiling. Shoulders off the ground.
4. One legged rotational squat - So easy the kids can do it... http://www.youtube.com/watch?v=TUWEdzfTNl4
6. Robert’s Twisting Plank - Lay your forearms on the ground and plant your toes. Hold your body up in a strong, straight line, twist your upper body, bringing your free arm under your body, with rotation!
7. One legged, single legged dead lift - You can do this with or without a weight: http://www.youtube.com/watch?v=iv-wWUEI4lE&feature=related

Five sets at 40 seconds.  For the one-sided exercises, that’s 40 seconds on each side.

TUESDAY:
1. Squat jumps
2. star jumps
3. tuck jumps
4. push-ups
5. mountain-climbers
6. side-regular-side planks – go from side plank to normal plank then to side plank on the other side. No rest in between.

WEDNESDAY:
1. Rotator cuff planks (up/down, side/side, diagonals, counter-clockwise circle, clockwise circle)
2. Wall sits (maximum duration)
3. 25x crunches
4. 25x bicycle crunches
5. 25x flutter kicks
6. 25x leg lifts
7. 25x mason twists

Do the rotator cuff planks first.  Only one set of these.  Do three sets of wall sits and five sets of the rest of the circuit.  Do the wall sits at the beginning of sets one, three and five.

THURSDAY:
1. Star Push-up (http://www.youtube.com/watch?v=ngiB2GfToJE)
2. Dead Bugs: This guy doesn't look like an endurance athlete, but: http://www.youtube.com/watch?v=PsqCDbiflsg
5. Side Plank, each side, no rest in between
7. One legged rotational squat - So easy the kids can do it... http://www.youtube.com/watch?v=TUWEdzfTNl4

Five sets at 40 seconds.  For the one-sided exercises, that’s 40 seconds on each side.

FRIDAY:
1. Wall sits (maximum duration)
2. 25x supermans
3. 25x crunches
4. 25x bicycle crunches
5. 25x flutter kicks
6. 25x leg lifts
7. 25x mason twists

Do three sets of wall sits and five sets of the rest of the circuit.  Do the wall sits at the beginning of sets one, three and five.

As always, these are in addition to your normal work-outs, not as a replacement!  Post on Spacebook when you finish a days' challenge if you want!