"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!
FULL BODY HIIT WORKOUT #5
40 seconds on 20 seconds rest
Do each round twice
Push up to superman combo
Curtsey lunges alternating legs
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)
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)
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
Between the Legs
Side Pipe Hits
Around the World Right
Around the World Left
"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.
PYRAMID ENDURANCE RUN
5min Jog to Warm-up
Run at best pace!
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 Off-Stick Right Throw, Catch Strong Side
25 Off-Stick Left Throw, Catch Strong Side
25 Right Quicks
25 Left Quicks
"We do not rise to our expectations, we fall to the level of our training." - Archilohus
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!
WRIST BURNER WALL BALL
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!
"I came to win, to conquer, to thrive" - Nicki Minaj
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!
SOLO DRAW REPS
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)
"Excellence is doing ordinary things extraordinarily well." - John William Gardner
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
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!
1) most similar replication
2) most creative combo
3) most/best props used in your video
Enjoy the day, be safe, and be good to one another!
"It's not hard to make decisions once you know what your values are." - Roy E. Disney
2 MILE RUN
3 Rounds of Each Set
20 Leg Lifts
20 Russian Twists
20sec Plank with Alternating Arm/Leg Holds
20 Plank Up Downs
Do 50 reps of each set, go for form and pace, then repeat
Throw - Catch - Switch Alternating