Chris Giesking

I Help Aging Athletes Stay in the Game

Strength Endurance Practice

Movement Practice 07Dec2019

Warm Up – 5 Minutes

Activation
7 minutes
1. Dynamic Flexibility 15m/15m
2. Lunge to Balance 5/5
3. Dead Bug Exercise 15/15

Strength Endurance
20 minutes
1. Body Weight Single Leg Squats 5/5 +1
2. DB Box Step Ups 5/5 +1
3. DB Single Leg DeadLift to Bicep Curls 5/5 +1
4. Push Up 10 +1
5. MB Chest Pass 10 +1
6. MB Shoulder Push Press Wall Ball 10 +1

Conditioning
3 Options:
A. 12 rounds of 20/10 Work/Rest Burpees & Pull Ups
B. 5 minutes of 30/30 Work/Rest Cardio Machine Sprints
C. 5 minutes 45/15 Work/Rest Jump Rope & Kettle Bell Swings / Dead Lift