AC FLORA WINTER BREAK WORKOUT
“In order to accomplish what others don’t, you must be willing to do what others won’t”
AC FLORA WINTER BREAK WORKOUT
It is very important that you continue to work out this week. It is a lot easier to lose strength and get out of shape than it is to get in shape. If you do not work out over break you will lose all the gains you have made over the last month. It is imperative you workout over break. I have attached a workout that you can do if you have access to a weight room over break and I have attached a workout that you can do at home if you cannot get to the gym. DO EITHER THE WEIGHT ROOM WORKOUT OR THE AT HOME WORKOUT
THE WEIGHT ROOM WILL BE CLOSED OVER BREAK UNFORTUNATELY THE WEIGHT ROOM FLOOR WILL BE GETTING RE-DONE WORK OUT ON YOUR OWN!
GREAT JOB THIS MONTH! KEEP WORKING HARD
If you have any questions contact me at: Email: [email protected] Twitter: @KurtzM3 FALCON STRENGTH “Where Athletes Are Made”
“In order to accomplish what others don’t, you must be willing to do what others won’t”
Weight Room Workout
AC FLORA WINTER BREAK WORKOUT
Day 1 Lunge (barbell or DB)
Week 1
Week 2
X12 X12 X12
x8 x8 x8
X12 X12 X12
x8 x8 x8
DB Row
x8 67% x8 67% x6 72% x6 72% X12 X12 X12
x8 67% x8 67% x6 75% x6 75% X12 X12 X12
x10 x10 x10 x10 x8 x8 x8
Power Lunge
x10
x10
x max
superset
x10
x10
x max
Chinups
x10
x10 x10 x10 x10 x8 x8 x8 x max x max x max
x10
x max
Superset S.L. Squat Bench Superset Side Raise Reverse Lunge
Superset
Day 1-Abs Conditioning-Speed Day
If you have any questions contact me at: Email: [email protected] Twitter: @KurtzM3 FALCON STRENGTH “Where Athletes Are Made”
“In order to accomplish what others don’t, you must be willing to do what others won’t”
Day 2
Week 1
DB Squat
X10 X10 X10 X10 x8 70% x8 70% x6 72% x6 72% x12 x12 x12 x10 x10
x10 x10 x10 x10 x12 x12 x12 x12 x10 x10 x10 x10 x10
X10 X10 X10 X10 x5 75% x5 75% x5 77% x5 77% x12 x12 x12 x10 x10
x10 x10 x10 x10 x12 x12 x12 x12 x10 x10 x10 x10 x10
x10
x10
x10
x10
Superset Jump Squat Bench Superset Band Pulls DB Step ups Superset Pull ups Rack Rows
Superset Single Leg Hip Raise
Week 2
Day 2-Abs Conditioning-SPEED Day
If you have any questions contact me at: Email: [email protected] Twitter: @KurtzM3 FALCON STRENGTH “Where Athletes Are Made”
“In order to accomplish what others don’t, you must be willing to do what others won’t”
Flora Winter Break Workout AT-HOME WORKOUT
DAY 1
“CAROLINA 510 WORKOUT”
Jump Squat Pushups Twisting Leg Hugs Bodyweight Squat Rack Rows Knee Cups Power Lunge Pushups Pullups
x 20 x 20 x 20 x 20 x 10 x 20 x 20 x 20 x 20 _________________ = 170 reps Do circuit 3 times through = 510 reps
DAY 2 Clap Pushups Power Lunges Close Grip Pushups Jump Squats Push ups Walking Lunges Twists Twisting Leg Hugs Air Squats
“GET BIG” 3x8 3 x 8 each leg 3 x 12 3 x 15 3 x 20 3 x 16 2 x 40 (20 each side) 2 x 20 (10 each side) 2 x 25 If you have any questions contact me at: Email: [email protected] Twitter: @KurtzM3 FALCON STRENGTH “Where Athletes Are Made”
“In order to accomplish what others don’t, you must be willing to do what others won’t”
AC Flora Abdominal Circuit
Day 1
Straight Leg Knee Touches 2x 25 Knee Cups 2x 25 Twists 2 x 50 Arm and Leg Extensions 2x10 each side Alternating V ups 2 x 20 Day 2
Side Bridge 2 x 30 seconds each side Bridge 2 x 60 seconds Flutter Kicks 2 x 45 seconds
If you have any questions contact me at: Email: [email protected] Twitter: @KurtzM3 FALCON STRENGTH “Where Athletes Are Made”
“In order to accomplish what others don’t, you must be willing to do what others won’t”
Denzel Johnson 4.47 40 yard dash
SPEED and AGILITY DAY WORKOUTS WORKOUT #1
Dynamic Warm up (see attached sheet) 4 x 20 yard sprints- full recovery in between 4 x 40 yard sprints- full recovery in between X drill x 4 times each way- full recovery in between 1- 300 yard shuttle
WORKOUT #2
Dynamic Warm up (see attached sheet) 15 hill sprints (find a hill that is about 20-30 yards long with a pretty steep incline) o A great hill in the forest acres area is the hill connecting the football field and Clemson Avenue at Crayton Middle School 2- 300 yard shuttle (5 minute rest in between)
If you have any questions contact me at: Email: [email protected] Twitter: @KurtzM3 FALCON STRENGTH “Where Athletes Are Made”
“In order to accomplish what others don’t, you must be willing to do what others won’t”
DYNAMIC WARMUP (Pick any 10 to do each day) 2- STRIDES X 25 YARDS (GOOD FORM, ARM PUMP STRAIGHT UP AND DOWN, RUN ON BALLS OF FEET) 2- BACKWARDS RUN X 25 YARDS (LEAN FORWARD, REACH BACK KICK BACK, IT IS NOT A BACKPEDAL) 2- HIGH KNEE CARIOCA X 25 YARDS (DRIVE KNEE STRAIGHT UP AND STRAIGHT DOWN FAST!) 2-QUICK FEET CARIOCA X 25 YARDS (SINK HIPS, QUICK LITTLE STEPS, QUICK, QUICK, QUICK) 2-HIGH KNEE SKIPS X 25 YARDS (KNEE UP TOE UP, PUMP ARMS, DRIVE KNEE UP DOWN FAST!) 2- FRANKENSTEIN X 15 YARDS (STAY ON TOES, KICK FOOT TO HAND) 2- FRANKENSTEIN SKIPS X 15 YARDS (DRIVE LEG UP DOWN FAST) 2- LUNGE with lean back X 15 YARDS (BIG STEP, PUSH HIPS FORWARD, LEAN BACK, EXPLODE OUT OF LUNGE POSITION) 2- POWER SKIPS X 25 YARDS (DRIVE OFF GROUND, JUMP STRAIGHT UP, BE EXPLOSIVE) 2- ACL JUMPS x 25 YARDS (JUMP FROM ONE FOOT TO OTHER, JUMPING OUT AT A 45 DEGREE ANGLE, LAND SOFT, STICK LANDING) 2- RIGHT FOOT SPEED HOPS (CLAW AT GROUND, DRIVE KNEE FORWARD) 2- LEFT FOOT SPEED HOPS (CLAW AT GROUND, DRIVE KNEE FORWARD)
If you have any questions contact me at: Email: [email protected] Twitter: @KurtzM3 FALCON STRENGTH “Where Athletes Are Made”
AC FLORA WINTER BREAK WORKOUT
It is very important that you continue to work out this week. It is a lot easier to lose strength and get out of shape than it is to get in shape. If you do not work out over break you will lose all the gains you have made over the last month. It is imperative you workout over break. I have attached a workout that you can do if you have access to a weight room over break and I have attached a workout that you can do at home if you cannot get to the gym. DO EITHER THE WEIGHT ROOM WORKOUT OR THE AT HOME WORKOUT
THE WEIGHT ROOM WILL BE CLOSED OVER BREAK UNFORTUNATELY THE WEIGHT ROOM FLOOR WILL BE GETTING RE-DONE WORK OUT ON YOUR OWN!
GREAT JOB THIS MONTH! KEEP WORKING HARD
If you have any questions contact me at: Email: [email protected] Twitter: @KurtzM3 FALCON STRENGTH “Where Athletes Are Made”
“In order to accomplish what others don’t, you must be willing to do what others won’t”
Weight Room Workout
AC FLORA WINTER BREAK WORKOUT
Day 1 Lunge (barbell or DB)
Week 1
Week 2
X12 X12 X12
x8 x8 x8
X12 X12 X12
x8 x8 x8
DB Row
x8 67% x8 67% x6 72% x6 72% X12 X12 X12
x8 67% x8 67% x6 75% x6 75% X12 X12 X12
x10 x10 x10 x10 x8 x8 x8
Power Lunge
x10
x10
x max
superset
x10
x10
x max
Chinups
x10
x10 x10 x10 x10 x8 x8 x8 x max x max x max
x10
x max
Superset S.L. Squat Bench Superset Side Raise Reverse Lunge
Superset
Day 1-Abs Conditioning-Speed Day
If you have any questions contact me at: Email: [email protected] Twitter: @KurtzM3 FALCON STRENGTH “Where Athletes Are Made”
“In order to accomplish what others don’t, you must be willing to do what others won’t”
Day 2
Week 1
DB Squat
X10 X10 X10 X10 x8 70% x8 70% x6 72% x6 72% x12 x12 x12 x10 x10
x10 x10 x10 x10 x12 x12 x12 x12 x10 x10 x10 x10 x10
X10 X10 X10 X10 x5 75% x5 75% x5 77% x5 77% x12 x12 x12 x10 x10
x10 x10 x10 x10 x12 x12 x12 x12 x10 x10 x10 x10 x10
x10
x10
x10
x10
Superset Jump Squat Bench Superset Band Pulls DB Step ups Superset Pull ups Rack Rows
Superset Single Leg Hip Raise
Week 2
Day 2-Abs Conditioning-SPEED Day
If you have any questions contact me at: Email: [email protected] Twitter: @KurtzM3 FALCON STRENGTH “Where Athletes Are Made”
“In order to accomplish what others don’t, you must be willing to do what others won’t”
Flora Winter Break Workout AT-HOME WORKOUT
DAY 1
“CAROLINA 510 WORKOUT”
Jump Squat Pushups Twisting Leg Hugs Bodyweight Squat Rack Rows Knee Cups Power Lunge Pushups Pullups
x 20 x 20 x 20 x 20 x 10 x 20 x 20 x 20 x 20 _________________ = 170 reps Do circuit 3 times through = 510 reps
DAY 2 Clap Pushups Power Lunges Close Grip Pushups Jump Squats Push ups Walking Lunges Twists Twisting Leg Hugs Air Squats
“GET BIG” 3x8 3 x 8 each leg 3 x 12 3 x 15 3 x 20 3 x 16 2 x 40 (20 each side) 2 x 20 (10 each side) 2 x 25 If you have any questions contact me at: Email: [email protected] Twitter: @KurtzM3 FALCON STRENGTH “Where Athletes Are Made”
“In order to accomplish what others don’t, you must be willing to do what others won’t”
AC Flora Abdominal Circuit
Day 1
Straight Leg Knee Touches 2x 25 Knee Cups 2x 25 Twists 2 x 50 Arm and Leg Extensions 2x10 each side Alternating V ups 2 x 20 Day 2
Side Bridge 2 x 30 seconds each side Bridge 2 x 60 seconds Flutter Kicks 2 x 45 seconds
If you have any questions contact me at: Email: [email protected] Twitter: @KurtzM3 FALCON STRENGTH “Where Athletes Are Made”
“In order to accomplish what others don’t, you must be willing to do what others won’t”
Denzel Johnson 4.47 40 yard dash
SPEED and AGILITY DAY WORKOUTS WORKOUT #1
Dynamic Warm up (see attached sheet) 4 x 20 yard sprints- full recovery in between 4 x 40 yard sprints- full recovery in between X drill x 4 times each way- full recovery in between 1- 300 yard shuttle
WORKOUT #2
Dynamic Warm up (see attached sheet) 15 hill sprints (find a hill that is about 20-30 yards long with a pretty steep incline) o A great hill in the forest acres area is the hill connecting the football field and Clemson Avenue at Crayton Middle School 2- 300 yard shuttle (5 minute rest in between)
If you have any questions contact me at: Email: [email protected] Twitter: @KurtzM3 FALCON STRENGTH “Where Athletes Are Made”
“In order to accomplish what others don’t, you must be willing to do what others won’t”
DYNAMIC WARMUP (Pick any 10 to do each day) 2- STRIDES X 25 YARDS (GOOD FORM, ARM PUMP STRAIGHT UP AND DOWN, RUN ON BALLS OF FEET) 2- BACKWARDS RUN X 25 YARDS (LEAN FORWARD, REACH BACK KICK BACK, IT IS NOT A BACKPEDAL) 2- HIGH KNEE CARIOCA X 25 YARDS (DRIVE KNEE STRAIGHT UP AND STRAIGHT DOWN FAST!) 2-QUICK FEET CARIOCA X 25 YARDS (SINK HIPS, QUICK LITTLE STEPS, QUICK, QUICK, QUICK) 2-HIGH KNEE SKIPS X 25 YARDS (KNEE UP TOE UP, PUMP ARMS, DRIVE KNEE UP DOWN FAST!) 2- FRANKENSTEIN X 15 YARDS (STAY ON TOES, KICK FOOT TO HAND) 2- FRANKENSTEIN SKIPS X 15 YARDS (DRIVE LEG UP DOWN FAST) 2- LUNGE with lean back X 15 YARDS (BIG STEP, PUSH HIPS FORWARD, LEAN BACK, EXPLODE OUT OF LUNGE POSITION) 2- POWER SKIPS X 25 YARDS (DRIVE OFF GROUND, JUMP STRAIGHT UP, BE EXPLOSIVE) 2- ACL JUMPS x 25 YARDS (JUMP FROM ONE FOOT TO OTHER, JUMPING OUT AT A 45 DEGREE ANGLE, LAND SOFT, STICK LANDING) 2- RIGHT FOOT SPEED HOPS (CLAW AT GROUND, DRIVE KNEE FORWARD) 2- LEFT FOOT SPEED HOPS (CLAW AT GROUND, DRIVE KNEE FORWARD)
If you have any questions contact me at: Email: [email protected] Twitter: @KurtzM3 FALCON STRENGTH “Where Athletes Are Made”
