Summer Daily Workout

Warm up

• Jog forward 2minutes

• Jog backwards 1min

• Skip 30 seconds

• High knees 30 seconds

• Butt kicks 30 seconds

• Hip rolls 30 sec see link: see link: https://youtu.be/7Rm0CAFiXo4

• Wind Mills 30 sec

• Stretch 2 minutes

Run 1 mile daily (2-3 mile run twice per week)

Workout A

• Push-ups 3x10 see link for the progression: https://youtu.be/CCZGD55NxGo

• Dip 3x10 see link: https://youtu.be/HcMsBx9MSQM

• Alternating lunges 3x20(10 each leg)

• Calf raises 100

• Leg lift 3x10

• Supermans 3x10 see link: https://youtu.be/cZxtPxeR2H8

• Planks 3x45 sec. 15 seconds break

Workout B

• Pull-ups 3x10

• Burpee’s 3x10

• Air squats 3x25

• Calf raises 100

• Superman 3x10 see link: https://youtu.be/cZxtPxeR2H8

• Sit-ups 3x20

• Mountain climbers 3x45 seconds

Wrestling Drills for Advanced Wrestlers

• Stance Motion see link: https://youtu.be/tyU-QaV8MnI

• Grandaddy Standup (Quad Pod) see link: https://youtu.be/Z0m-1df4Pcc