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Week 5 Workout and Skills

By Michelle Mason, 06/29/20, 9:00AM EDT

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6/29-7/5

MONDAY MOTIVATION

"Work harder than you think you did yesterday." - Unknown

Start the week off strong! In-person training starts next week. Prepare yourself for a safe and productive return-to-play!

MONDAY WORKOUT

FULL BODY HIIT WORKOUT #5

40 seconds on 20 seconds rest
Do each round twice

Round 1
Front Kicks 
Push up to superman combo
Curtsey lunges alternating legs
Jumping Jacks
Penguin Crunches

Round 2
Skater Jumps
Crab dance (in crab walk position, touch opposite hand to opposite foot)
Boxer shuffle and jabs (can add dumbbells)
Plank dips (in plank position, touch hips to mat)
Squat and fast feet (squat, at the top add 5 seconds of fast feet)

Round 3
Plank Jacks (in a plank position, jump feet apart and together - upper body shouldn’t move)
Fire Hydrants (10 each side alternating until time)
Stand up Squats (in a low squat position - 90 degrees, step one leg back, then the other to be in a kneeling position, then come back up to a low squat position) don’t come to a full stand until time is up
Tricep dips (can use bench, chair, or bodyweight)
Russian Twists

MONDAY SKILLS

750 REPS WITH FOCUS ON NON-DOMINANT HAND

250 Dominant - 100 2 hands, 50 1 hand, 100 quick sticks
500 Non-Dominant - 200 2 hands, 100 1 hand, 200 quick sticks
Break up the reps as needed and go hard!

STICK TRICK SHOOTING
Use the following stick skills to rep out some fun trick shooting! 25 reps each!

Behind the back Right
Behind the back Left
Twizzler Right
Twizzler Left
Between the Legs
CrossBar Hits
Side Pipe Hits
Around the World Right
Around the World Left

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TEAMMATE TUESDAY

"A player who makes a team great is more valuable than a great player. Losing yourself in the group, for the good of the group, that's teamwork." - John Wooden

Connect with 2 teammates today! Hold yourself accountable.

TUESDAY WORKOUT

PYRAMID ENDURANCE RUN

5min Jog to Warm-up
1/4 Mile
1/2 Mile
1 Mile
1/2 Mile
1/4 Mile

Run at best pace!

TUESDAY SKILLS

TARGET WALL BALL
Tape/Draw 5 boxes or shapes of various sizes and heights on your wall or bounceback. Go through the series of skills below standing in one location and aiming at each target for the number of specified reps. 

25 Right
25 Left
25 Off-Stick Right Throw, Catch Strong Side
25 Off-Stick Left Throw, Catch Strong Side
25 Right Quicks
25 Left Quicks

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WARRIOR WEDNESDAY

"We do not rise to our expectations, we fall to the level of our training." - Archilohus

Hold yourself accountable.

WEDNESDAY WORKOUT

Slingshot Interval Run

Watch this video from Julia Thomson for today's workout.

4 minutes of hard work, 1 minute of rest. Complete 3 times.
For a more challenging run, complete 5 times.

Run at best pace!

WEDNESDAY SKILLS

WRIST BURNER WALL BALL

50 right 
50 left
50 reverse right 
50 reverse left
20 BTB right 
20 BTB left
20 Twizzler right
20 Twizzler left 
As many quick sticks in 1 minute → record each hand! 

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THRIVING THURSDAY

"I came to win, to conquer, to thrive" - Nicki Minaj

Hold yourself accountable. <-- fill in the sheet

THURSDAY WORKOUT

QUICK FEET!

Watch this video from Grace Wyckoff for today's workout.
Stick and jump rope needed!

30s two feet jump forward over stick
30s two feet lateral over stick
30s right foot jump forward over stick
30s left foot jump forward over stick
30s right foot lateral over stick
30s left foot lateral over stick
1 min jump rope

Complete 3 times!

THURSDAY SKILLS

SOLO DRAW REPS

Watch this video from Taylor Cummings.

15 push digs (Right hand up, focus on top hand digging)
15 pull digs (Left hand up, focus on bottom hand revving)
15 push half reps (slight pop, one step towards the ball)
15 pull half reps (slight pop, one step towards the ball)
15 Live draws (pop up to yourself and react → focus on footwork, using legs, and following the ball)

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FUNDAMENTAL FRIDAY

"Excellence is doing ordinary things extraordinarily well." - John William Gardner

FRIDAY WORKOUT

GUEST WORKOUT FROM COACH JOE OTERO
(Friend of Coach Conway's!)

ILLUMINATIIRON ANYTIME, ANYWHERE

Push Ups - 5 reps
Squats (DEEP!) - 8 reps
Chair Dips (burn those triceps) - 5 reps
Glute Raise - 10 reps

Rest - 1 minute

Repeat - 5 rounds

FRIDAY SKILLS

STICKWORK COMBO CHALLENGE
Watch this stickwork combo video from Hannah Lustig (Somers '19, UMass '23) - film yourself replicating it, building off of it, or doing entirely your own routine! Email to us or post on Instagram! 

Prizes for:
1) most similar replication
2) most creative combo
3) most/best props used in your video
 

HAPPY FRIDAY!

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SATURDAY = 4th of July & REST DAY!

Enjoy the day, be safe, and be good to one another!

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SMART SUNDAY

"It's not hard to make decisions once you know what your values are." - Roy E. Disney

SUNDAY WORKOUT

2 MILE RUN

CORE FINISHER
3 Rounds of Each Set

20 Leg Lifts
20 Russian Twists
20sec Plank with Alternating Arm/Leg Holds

20 Bicycles
20 Sit-Ups
20 Plank Up Downs

SUNDAY SKILLS

500 REPS
Do 50 reps of each set, go for form and pace, then repeat

Right
Left
Off-Stick Right
Off-Stick Left
Throw - Catch - Switch Alternating