“The Don” workout
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Hip swivel kicks (forward) – 15 each leg
Hip swivel kicks (side) – 15 each leg
hip mobility drills ( Mtn Athlete HUG drill) – 5
Mountain climbers – 25 – two count
alternate hand forward hand back pushups – 15
airborne heismans – 20
standing pause air squat – 30 seconds
Standing lunge – 20 (10 each leg)
air squat – 50
Pushups with sideways walk – 10
frog jump lateral jump (1 ft high minimum) – 10
split jumps – 15
situps – 25
pushups with sideways walk – 20
thai plank – 10 each side
reverse crunches – 20
sitting calf stretch – 10
then….
“The Don”
66 dead lifts with sandbag #115 (or 66 tire flips)
66 box jumps 24 inches
66 kettle bell swings #55 (use sand bag if no kettle bell)
66 sit ups
66 thrusters with sandbag #55
66 pull ups
66 wall ball shots (or sand ball throws) #20
66 burpees
66 double unders
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* can be performed as a team with 99 reps and add 400 meter run between each exercise group
then…
Yoga cobra stretch – 10
Yoga frog stretch – 10 minutes
Plie squat stretch – 10 (really work to get your knees out and stretch)
10 minutes of deep breathing/meditation/visualization
Question: “Coach, where can I get a good sandbag that is good for working out and will not tear up in 3 workouts?
The The Ultimate Sandbag Strength Package is a good value at $110 and has many good reviews on Amazon.com. Check it out.
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