Post Season Winter Workout:

Workout post season
WARM UP
Slow jog for 3 to 4 min.   
dynamic stretches,
legs, arms, torso, upper body.
static stretches if need
finish with a jog
THIS WILL BE THE STANDARD WARM UP.  
(if you need ideas for static or dynamic stretches, YOUTUBE is an excellent source)

Items Needed,
2 Cones (anything will work as a cone, soup can, bottle of water, really anything), Light weight,

Running cones  (Set cones 10 yards apart (10 good steps should be close enough)
you will stand in the center.  on your go, you will sprint to one cone, touch it and sprint to the other.    As fast as you can, break down at cone 1, then hustle to cone 2.
if you go to the right cone first, reverse and go to the left cone first and break down then head to cone two on the right side.

always start in the center, alternate going right and left .

Complete this 5 times right and left.
weighted squats (depending on weight)
No weight 50, light weight 30, moderate 20,
Russian twists, 10 a side alternating.   Pause in the middle
COMPLETE THIS CIRCUIT THREE TIMES, – (modification is breaks between, try to get through each rep without stopping, then break after each if needed)

Push up – Arms shoulder wide, as many as you can do (keep track of your numbers) Knees are fine, try without – at least 10 please
Pull ups –  try to find something you can use, if you can not to at least 5 full range of motion, then jump up and hand above the bar for at least 20 sec
Flutter kicks –  set timer for one min, and as many kicks as you can do, more is better,
COMPLETE THIS CIRCUIT THREE TIMES

(FINAL ROUND)
RUN WITH HIGH KNEES – as you run forward, knees at waist high, use your cones as a guide and run 10 yards and back, 10 times, one full circuit up and back is one
Crunches – Knees up and complete 25
COMPLETE THIS CIRCUIT TWO TIMES.

Cool down and static stretching

WATER WATER WATER, and cut soda from diet

Complete this workout 3-4 times weekly. See you on the field.

Disclaimer:
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Miller Girls Lacrosse Travel Team from any and all claims or causes of action, known or unknown, arising out of Miller Girls Lacrosse Travel Team’s negligence.

 

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