10 days of Tabata Sets for March Break-

While the following exercises are not required during your break, they may help keep you in shape, particularly if you are not scheduled to do an activity throughout the break.  This is set up to take 18minutes per day.  I will have a handout available tomorrow at practice.  The stretches are clearly outlined below; I think everyone should know the exercises but if you don’t please feel free to ask after practice tomorrow.  

3 rounds of :

• 8x (20sec intervals of AMRAP with 10 sec of rest) 

• 1 min stretching/ mobility

• 1 min rest 

Day 1 and 6 

Push ups and Latissimus Dorsi Stretch

1. Stand facing a wall or pole about three feet back.

2. Put both hands on the wall as high as you can reach, one hand on the other.

3. Step back with one foot.

4. Let your chest sag toward the floor while maintaining your hand position.

5. Hold this for 20 seconds.

6. Rest for 10 sec and repeat

Day 2 and 7 

Inchworm & Tricep Stretch

1. Standing or sitting raise your right hand up over your head.

2. Bend the right elbow and grasp the right elbow with your left hand.

3. Pull your right elbow to the left overhead.

4. Hold this position for 30 seconds.

5. Repeat on the other side.

Day 3 and 8 

Vertical Jumps & Hip Flexors Stretch

1. To stretch the right hip flexors kneel on your right knee and put your left foot in front of you such that your left hip and knee are about 90 degrees.

2. Put a noodle or board on the floor for your knee if you find this uncomfortable.

3. Put your right hand on your right hip and push your right hip forward so that it is in front of your right knee.

4. Keep your chest up and don’t bend forward at the hips.

5. Hold this for 30 seconds.

6. Repeat this on the left side.

Day 4 and 9

 Burpees & Quadricep Stretch

1. Standing, grasp your right ankle with your right or left hand behind you.

2. Pull your foot up and your knee back.

3. Hold this for 30 seconds.

4. Repeat this on the left side.

Day 5 and 10

Squats and Short Hip Adductors Stretch 

1. The quickest way to stretch the short adductors is to stretch them both at the same time in sitting.

2. Sit on the floor with feet together, knees bent.

3. Gently apply pressure to  your thighs as you lift your chest up and bend forward at your hips.

4. Try to maintain a neutral pelvic position. (Don’t bend at the waist and don’t let your tailbone roll under)

5. Hold this for 20 seconds rest for 10 and repeat