Throwers Spring Break Workout.pdf - iatccc

Day One
• Upper Body
o Push-ups
50 regular Push-ups
25 wide push-ups
50 Field hands push-ups
o Dips
50
• Core
o Russian Twist
100
o Leg Lifts
100
• Lower Body
o 50 air squats
o 25 lunges
Each leg
Day Two
o Upper Body
o Push-ups
50 regular Push-ups
25 wide push-ups
25 Field hands push-ups
o Dips
50
• Core
o Russian Twist
100
o Leg Lifts
100
o Crunches
50
o Planks
3x35 seconds
• Lower Body
o 60 air squats
o 40 lunges
Each leg
Throwers Spring Break Workout
HSE Girls Track

Day Four
Day Three
• Upper Body
o Push-ups
100 regular Push-ups
50 wide push-ups
50 Field hands push-ups
o Dips
150
• Core
o
o
o
Russian Twist
100
Leg Lifts
100
Sit-ups
100
• Lower Body
o 75 air squats
o 75 lunges
Each leg
• Running
o
Jog ½ mile
• Upper Body
o Push-ups
150 regular Push-ups
75 wide push-ups
75 Field hands push-ups
o Dips
150
• Core
o
o
o
o
Russian Twist
100
Leg Lifts
100
Sit-ups
100
Planks
3x 45 seconds
• Lower Body
o 75 air squats
o 75 lunges
Each leg
• Running
o
Jog ½ mile
• Front and Side