Lions News · Dublin Athlete Workout Challenge Week 4, April 13-17


Week 4 Challenge:

Check back here each day for your updated workout

Do what you can! Challenge a parent!

Modification: Knee push ups; Half Squats; holding on to the kitchen sink squats

We know it’s tough! Tough Players Win!

6 Days- Use all day to complete

Each Day

Do as much as you can with a weighted back back on

  • 250 push ups
  • 500 Squats
  • 500 Abs
  • 200 Bench Dips
  • 200 Calf Raises
  • 7 Minute Jog
  • 20 Short Sprints
  • 10 Longer Sprints

Monday, 4/13/20

Circuit 4 times through-

  • 20 Jumping Jacks
  • 20 Burpies
  • 40 Mountain Climbers (20 Each Leg)
  • 5 Big Arm Circles Forward
  • 5 Big Arm Circles Backwards
  • 4 Minutes Rest

Cone Drills

Place stick or broom on the ground to work over. Circuit 5 times through-

  • 20 Side to Side Jumps- Feet together/Hands on your hips
  • 20 Jumps front to back
  • 10 Right foot only jumps side to side
  • 10 Left foot only jumps side to side
  • 2 Minutes rest

 

Tuesday, 4/14/20

Circuit 4 times through-

  • 40 Lunges (20 each leg)
  • 20 Bent Rows- Fill your back pack up
  • 20 Side to Side Lunges
  • 15 Forward raises with Back Pack
  • 8 Ankle Flexions (4 each way)
  • 2 Trunk Twists
  • 4 Way Neck Stretches

Agility- 6 Sets of 3 Reps

Set 3 cones or canned goods in a row, 5 yards apart. Start at the middle cone and backpedal around the first cone and then sprint past the last cone.  Rest 2 minutes and then repeat. Do 3 sets of 3 reps, then move your starting position to the other side of the middle cone and do your other 3 sets the other direction.

↑  Δ

 

↑  Δ Start ↓ Backpedal

 

↑  Δ.   ↵

 

Wenesday, 4/15/20

Circuit 4 times through-

  • 20 Jumping Jacks
  • 20 Burpies
  • 40 Mountain Climbers (20 Each Leg)
  • 5 Big Arm Circles Forward
  • 5 Big Arm Circles Backwards
  • 4 Minutes Rest

Cone Drills

5-10-5 Pro agility shuttle.  Set 3 cones 5 yards apart, in a straight line.  Start at the middle cone and go right to the near cone, left to the far cone, and then right past the middle cone to finish. Do this 2 times, then start at the middle cone and go left, right, left 2 times to complete 1 set.  Try to get 6 sets in.

 

Thursday, 4/16/20

Circuit 4 times through-

  • 40 Lunges (20 each leg)
  • 20 Bent Rows- Fill your back pack up
  • 20 Side to Side Lunges
  • 15 Forward raises with Back Pack
  • 8 Ankle Flexions (4 each way)
  • 2 Trunk Twists
  • 4 Way Neck Stretches

Agility

Circuit 6 times through-

  • Place a stick or broom handle on the ground to jump over.
  • 20 Jumps side to side, feet together
  • 20 Jumps front to back, feet together
  • 10 Jumps Right foot only front to back
  • 10 Jumps Left foot only front to back
  • Rest 2 minutes

Friday, 4/17/20

Happy Friday- No extra workout today. Focus on the weekly challenge today. Try to push yourself to do an extra 5-10 reps every set. Try this for Friday and Saturday, and you can try some with a weighted back pack on too!