Courtside Sports Center
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    • Home
    • E-FIT For Adults
    • E-FIT FOR YOUTH ATHLETES
    • V-BALL TOURNAMENT INFO
  • Home
  • E-FIT For Adults
  • E-FIT FOR YOUTH ATHLETES
  • V-BALL TOURNAMENT INFO

At Home holiday workout

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A) Stretching

Stretch for 20 seconds and then try to reach further for another 10 in each position

-both leg seated hamstring stretch

-single leg hamstring stretch

-standing quad stretch

-seated butterfly groin stretch

-hip flexor stretch


B) Stretching

Yoga video walk through

(https://www.youtube.com/watch?v=rrLkhg3fA0M)


A) Body weight circuit

-knee/full pushups- 6-10 reps (3 seconds down 1 second up)

-reverse lunge- 12 reps each leg (12 reps on one leg then switch to the other)

-squat jumps- 10 reps

-crunches- 15-25 reps

-side plank- 15-30 seconds each side

3-4 rounds

(Try to keep a 45 sec - 1 min max rest in between rounds)


B) Body weight circuit

-Prone scapula retraction- 10 reps with a 5 second hold

(https://www.youtube.com/watch?v=b_TRUCNxe6w)

Superset w/

-knee/full pushups- failure

3 rounds


Circuit

-Curtsey lunge (https://www.youtube.com/watch?v=4nUxVn0K6d4)- 12 reps each leg

-Squat jumps- 20 reps

3 rounds


Abs

-bicycle crunch- 20 reps

-sky touch crunch- 15-20 reps

-pushup position mountain climbers- 20-30 reps

3 rounds

Schedule

Contact us for scheduling:

courtsidetx@gmail.com

(214) 912-4133

Membership Options

Contact us for scheduling:

courtsidetx@gmail.com

(214) 912-4133

Questions?

courtsidetx@gmail.com

(214) 912-4133

E-Fit for Youth athletes

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