Team Workout, Week 1
Stair Workout
Warm-up
Walk up the stairs two at a time.
Walk normally down.
Do this 2-3 times.
Jog up the stairs once, walk down.
Stretch
1. Sprint set:
Run up, skipping every other stair
Walk down (this is your rest. so actually walk)
REPEAT (w/o resting at the bottom)
Run up, hitting every step. The focus here is quick feet. Stay on the balls of your toes, and go as fast as possible, without losing your balance.
Walk down
REPEAT
REST – just a couple of minutes. While resting, do 5-10 pushups.
Do that set 3 times.
2. Jumping set (People with knee problems and shin splints, take it easy on this one…If the impact is too much, just do half of this set)
One legged hops all the way up. Halfway up switch legs.
Walk down.
REPEAT
Two legged jumps – Go up two stairs, down one.
Walk down
3. Footwork set
Karaoke all the way up.
Walk down.
Repeat with opposite leg forward.
Go slow on this one, and use the rail for balance. It’s not as hard as it sound.
4. Sprint set
** Normally, I would try this workout before making you do it, but I’m not going to have time before Tuesday, and while I have done this workout on other stairs, I’m not sure exactly what the stairs are like at Coles….So this last set is optional depending on how the rest of it goes.
Run up, skipping every other stair
Walk down
REPEAT (w/o resting at the bottom)
Run up, hitting every step. The focus here is quick feet. Stay on the balls of your toes, and go as fast as possible, without losing your balance.
Walk down
REPEAT
Do this set once, twice if you are a badass.
CORE
-45 secs plank
-25 secs side plank, each side
-Hamstring leans – kneel, have a partner hold your ankles. Lean forward, hold for 20 seconds. Each person do this 3 times.
-Throwdowns –
Also with a partner. You are lying on your back, and your partner is standing near your head. Grab onto your partners ankles and lift your feet up, keeping your legs straight. Your partner will push your feet down towards the ground – your job is to let them fall, without hitting the ground, and then raise them back up. Push straight down and also to each side. Do 15 each.
-20 walking lunges
Cool down and stretch
