FSHP Spartans

At-Home/At-The-Gym Workouts

Suggested Equipment: Exercise bands, kettlebell or dumbbells, stability ball, floor mat

Workout "A" - Strength Training

Exercise:

Bodyweight Squats: Hands up, feet shoulder width apart, squat down low & come back up.

Ball Push Ups: Roll out on ball w/Knees on top, lower down & push-up back to start.

BW Lunges: Take a long stride, bend down so knees are at 90 degrees, hip at 90, too.

Hi/Lo Rows: Walk out with tension on band, pull High first, then go low, & back to start.

Leg Raises: Keep feet 6-8" off ground, raise up so hips are at 90 degrees.

Squat & Twists: Squat down with DB or KB, Lift weight up & twist to side. Lower & Twist to

opposite side. Count total number of turns.

Swings: Grab KB and squat down in athletic stance. Rock weight back and drive legs to full

extension to swing the KB to chest/shoulder height.

Lunge/Kickback/Twist: Grab with tension on band, lower to lunge, stay & push handles back to full

extension, then STAND and do a twist to both sides. Repeat by lowering on opposite leg for your

next rep.

Speed-Agility-Power Workouts: Workout "A" Series

Equipment Suggested: Jump Rope, small hula hoop, 2-6 cones, Kettlebell or Dumbbell, 6" Box. If no box, do

suggested substitute.

1. Jump Rope: Basic 2 foot jump

2. Cone Side Shuffles: cones 4-5 yds apart (4-5 long strides if no measure, or length of the lane on a BB court)

Shuffle side to side from cone to cone for the set time.

3. Hula Hoop Jumps: 3-middle-9 series - Hula Hoop is a 'clock' on the ground. Start in the middle, jump out to the

"3" on the clock, back to middle, then to "9", back to middle. Continue 3-M-9-M-3 pattern for set time. IF NO

HULA HOOP: VIsualize a "clock" image on the floor and perform the same jumping actions, in & out of the circle.

4. KB or DB Swings: Swing the weight for set time.

5. 6" Box jumps: jump on & off the box repeatedly for set time. No Box - Do continuous vertical jumps.

6. Jump Rope: Side-to-Side hops - Find a line or use an imaginary one, hopping side to side over the line as you

jump over the rope.

7. Cone Side Shuffles: same as #2.

8. Hula Hoop Jumps: 6-Middle-12 jumps - use the Clock formation and jump from 12 to middle to 6 positions

continuously.

9. KB or DB Swings: Same as #4.

10. 6" Box Jumps: Same as #5.

Perform the exercises above in 15-20 second sets, building to 30 seconds over the course of your training &

level of conditioning. If you do it in 15 second periods, rest for 45 seconds between each so you can go at

the beginning of each minute. If you go to 20 seconds, rest for 40. If you go to 25 seconds, rest for 35. Going

to 30 seconds, rest for 30. ALL S-A-P Workouts WILL FOLLOW THIS WORK/REST FORMAT. This whole

routine once through should take 10 minutes for one round. Perform 1-2 to begin with, and 2-3 rounds when

more experienced and preferably when in any off-season between sports. 20-30 minutes of continuous

work/rest activity will help mimic drills and demands of practices & games you will compete in.

Exercise Resistance Set 1 Set 2 BW Squats

Ball Push Ups

BW Lunges

Hi-Lo Rows

Leg Raises

DB Squat &

Twist

Swings

Lunge-Kickback-

Twist

Exercise Resistance Set 1 Set 2 BW Squats

Ball Push Ups

BW Lunges

Hi-Lo Rows

Leg Raises

DB Squat &

Twist

Swings

Lunge-Kickback-

Twist

Speed-Agility-Power Workouts

Drill Round One Round Two Round Three

Basic Jump Rope

Cone Side Shuffles

3-9 HH Jumps

Swings

6” Box Jumps

Or Sub.

Side-Side Jump Rope

Cone Side Shuffles

6-12 HH Jumps

Swings

6” Box Jumps or

Sub.

Drill Round One Round Two Round Three

Basic Jump Rope

Cone Side Shuffles

3-9 HH Jumps

Swings

6” Box Jumps

Or Sub.

Side-Side Jump Rope

Cone Side Shuffles

6-12 HH Jumps

Swings

6” Box Jumps or Sub

Drill Round One Round Two Round Three

Basic Jump Rope

Cone Side Shuffles

3-9 HH Jumps

Swings

6” Box Jumps

Or Sub.

Side-Side Jump Rope

Cone Side Shuffles

6-12 HH Jumps

Swings

6” Box Jumps or Sub