GREEN BAND STRETCHES
- Side to Side, 3 up and backs

BALL CORD PULLS
Sitting on the ball, back stretch, gut sucked in and tightened, put cords till tension is tight:
- Left arm raise, Right arm raise 2 x 10
- Both arm raise 2 x 10
- Marches 2 x 10
- Alternating Left arm/Right leg and Right arm/Left leg  2 x 10

WALL SQUATS
With ball pressed between back and wall:
- Squats 3 x 10

WALL PUSH UPS
Ball should be at chest level against wall
- Push ups 3 x 10

THROW DOWNS
12 pound medicine ball, full over head with both hands
- Thrown down ball while squatting 3 x 10

WALL THROWS
6 pound medicine ball
- Chest passes, rapid 3 x 25
- Overhead sets 3 x 25
- Ball fully behind head both hand tosses 3 x 25
- Side to Side Waist Turns Ball Thrown Against Wall 3 x 10

DAIRY FEED
12 pound free weight in each hand
- Walk, arms fully extended at 45 degree, back straight, gut sucked, chin up 3 up and backs

PULL DOWNS
Machine weights set at 20 pounds
- Arms fully extended, gut tightened, pull down bar 3 x 10

BALANCED PLANKS
On a balance pad, chest over pad
- Plank, 3 x 30 seconds

BUTT RAISES
Laying on back, Feet on Ball
- Raise butt 2 x 10

CRUNCHES
Back on ball, on floor.  Arms locked behind head at full 180 degrees, bring gut to hips
- Crunches, 3 x 10

WALK OUTS
Ball on ground.  Chest on ball.  Walk your hands out till your are balancing your feet on ball
- Walk outs 2 x 10

WALK OUT PUSH UPS
Same process, now add push ups.
- Walk out and 10 push ups.  2 sets

SWIM
10 laps (500 yards)

Enjoy your summer and let me know if you have any questions.

Charlie Krausse
charlie_krausse@ccpsnet.net