Players Name
Workout Tasks IncludesMondayTuesdayWednesdayThursdayFriday

Aubrey Church #17
Daily Pushups
Arm Work
Leg Work
Core Work

Keegan Cox #32
Daily Pushups
Arm Work
Leg Work
Core Work

Presley Hoag #7
Daily Pushups
Arm Work
Leg Work
Core Work

Harper Holcombe #3
Daily Pushups
Arm Work
Leg Work
Core Work

Spencer Horton #14
Daily Pushups
Arm Work
Leg Work
Core Work

Alicia Hubert #10
Daily Pushups
Arm Work
Leg Work
Core Work

Stella Kennedy #9
Daily Pushups
Arm Work
Leg Work
Core Work

Lily McGehee #25
Daily Pushups
Arm Work
Leg Work
Core Work

Charleigh Roberson #95
Daily Pushups
Arm Work
Leg Work
Core Work

Grace Stacy #15
Daily Pushups
Arm Work
Leg Work
Core Work

Ariana Tomaselli #24
Daily Pushups
Arm Work
Leg Work
Core Work

Ella Wanders #13
Daily Pushups
Arm Work
Leg Work
Core Work

Rylee Wheeler #23
Daily Pushups
Arm Work
Leg Work
Core Work

"Monday Workouts"

1) 20 Pushups and please make sure you verbally count each one so it can be heard when posting. Focus on good form. Your head should be up level with your back when you go down. The core of your body should go DOWN around 6 inches off from the ground.

2) 30 Forward Leg Lunges - 15 Each Leg for a total of 30.

3) 20 Squat Jumps - Bend Knees until your hands TOUCH the ground, Hold in that position for 3 seconds minimum, Then Jump Up High, minimum 6 inches off the ground and with hands and arms going FULLY EXTENDED 6 inches above your head.

4) Donkey Kicks - Do 20 with the right leg and then 20 with the left leg. Total of 40.

5) Slow Shoulder Tap - Get positioned in a mountain climber stance with nothing touching but your Hands and Feet. Start by taking your left hand and touch your right shoulder and then back down.

Then take your right hand and touch your left shoulder and then back down. Each full set of both the left and right side counts as 1 rep.

Do 25 Full Sets.

6) Sit-up Bat Rotations / 15 Sets - Lay Flat on your back, bat in your hands above your head while laying flat. Take your bat toward your feet and lift / bend knees and take the bat under legs touching your bottom and legs fully out, then back the opposite direction back above your head. Do a total of 15 reps.

7) Russian Twist - Sit on bottom, feet off the ground, Hands together, and take hands totally to the ground on each side of the body. Each touch counts as 1. Do a total of 50 touches.

8) Bicycle Crunches - Laying flat on your back, Hands behind your head do a sit up position move to take your right elbow towards your left knee and then your left elbow to your right knee. Once you start, the feet and shoulders should not touch the ground. Each set of full touches of the elbows to the opposite knee counts as 1 complete sets. Do 25 Full sets.
"Tuesday Workouts"

1) 20 Pushups and please make sure you verbally count each one so it can be heard when posting. Focus on good form. Your head should be up level with your back when you go down. The core of your body should go DOWN around 6 inches off from the ground.

2) 15 Forward Leg Lunges - 15 Each Leg for a total of 30. Knee should go down completely and touch the ground.

3) Slow Shoulder Tap - Get positioned in a mountain climber stance with nothing touching but your Hands and Feet. Start by taking your left hand and touch your right shoulder and then back down.

Then take your right hand and touch your left shoulder and then back down. Each full set of both the left and right side counts as 1 rep.

Do 25 Full Sets.

4) Donkey Kicks - Do 25 with the right leg and then 25 with the left leg. Total of 50. Focus on good form.

5) 20 Squat Jumps - Bend Knees until your hands TOUCH the ground, Hold in that position for 3 seconds minimum, Then Jump Up High, minimum 6 inches off the ground and with hands and arms going FULLY EXTENDED 6 inches above your head.

6) Sit-up Bat Rotations / 15 Sets - Lay Flat on your back, bat in your hands above your head while laying flat. Take your bat toward your feet and lift / bend knees and take the bat under legs touching your bottom and legs fully out, then back the opposite direction back above your head. Do a total of 15 reps.

7) PLANK EXTENSIONS:

Begin On Your Hands and Knees.

Engage Core: Tighten your core to maintain stability throughout the movement.

Movement:
Bring one knee towards your chest, then while keeping that leg off the ground and take that leg fully in the opposite direction and extend fully straight out behind you and hold for 10 seconds. Key the leg straight out, no sagging. At least 2 feet off the ground.

Return that foot and leg back to the starting position. Then Do the other side.

Do a total of 10 Full reps (10 Leg extension each leg, each side)

8) Bicycle Crunches - Laying flat on your back, Hands behind your head do a sit up position move to take your right elbow towards your left knee and then your left elbow to your right knee. Once you start, the feet and shoulders should not touch the ground. Each set of full touches of the elbows to the opposite knee counts as 1 complete sets. Do 25 Full sets.
"Wednesday Workouts"

1) 20 Pushups and please make sure you verbally count each one so it can be heard when posting. Focus on good form. Your head should be up level with your back when you go down. The core of your body should go DOWN around 6 inches off from the ground.

2) Forward Leg Lunges, back knee should touch ground on each forward lunge - 20 Each Leg for a total of 20.

3) SLOW Shoulder Taps - Get positioned in a mountain climber stance with nothing touching but your Hands and Feet. Start by taking your left hand and touch your right shoulder and then back down.

Then take your right hand and touch your left shoulder and then back down. Each full set of both the left and right side counts as 1 rep.

Do 25 Full Sets.

4) Five Minute Core work, Perform each exercise for one minute:
> In and outs
> Plank
> Single-leg glute bridges
> Scissor kicks
> Mason twists

Five exercises. Five minutes. A simple routine to strengthen your core, glutes, and overall stability.
See Example of each on this site. https://www.facebook.com/reel/4594247230894552

5) Donkey Kicks - Do 25 with the right leg and then 25 with the left leg. Total of 50.

6) Sit-up Bat Rotations / 15 Sets - Lay Flat on your back, bat in your hands above your head while laying flat. Take your bat toward your feet and lift / bend knees and take the bat under legs touching your bottom and legs fully out, then back the opposite direction back above your head. Do a total of 15 reps.

7) PLANK EXTENSIONS:

Begin On Your Hands and Knees.

Engage Core: Tighten your core to maintain stability throughout the movement.

Movement:
Bring one knee towards your chest, then while keeping that leg off the ground and take that leg fully in the opposite direction and extend fully straight out behind you and hold for 5 FULL seconds. Keep the leg straight out, no sagging. At least 2 FEET off the ground.

Return that foot and leg back to the starting position. Then Do the other side.

Do a total of 10 Full reps (10 Leg extension each leg, each side =20 Total)
"Thursday Workouts"

1) 15 Full Burpees - Full version with the PUSHUP. Jump with hands and arms above your head. After coming straight down, leap (dont walk) the legs out to pushup position. Do the pushup, After the pushup. Leap (dont walk) the legs back in to squat jump position. Then the burpee jump, hand fully ABOVE the head. Then repeat until complete.

2) Leg Lifts - Multiple Leg Positions - FEET/LEGS SHOULD NOT TOUCH UNTIL THE END.

- Go to 6 inches off the Ground - Hold for 30 Seconds - Legs should be fully extended and straight,
- Go to 90 Degrees and hold for 10 Seconds - This is your rest position.
- Take Both Legs to 45 Degree position and hold for 30 Seconds.
- Go to 90 Degrees and hold for 10 Seconds - This is your rest position.
- Go to 6 inches off the Ground - Do small, 6 inch scissors for 30 seconds.
- Go to 90 Degrees and hold for 10 Seconds - This is your rest position.
- Take both Legs to 45 Degree position and do large 15inch scissors for 30 seconds.
- Go to 90 Degrees and hold for 10 Seconds - This is your rest position.
- Go to 6 inches off the Ground - Hold for 30 Seconds
- Drop Legs to ground / Finished

3) Russian Twist - Here is a link to how to do it. There will be a sponsorship type video commercial that plays for a small time then the Russian Twist Video will show. Each side you touch counts as 1. Do a total of 50 touches.

4) 20 Pushups and please make sure you verbally count each one so it can be heard when posting. Focus on good form. Your head should be up level with your back when you go down. The core of your body should go DOWN around 6 inches off from the ground.

5) Lay Flat w/Hands behind head, Sit-ups with Elbow to the OPPOSITE knee touches - 15 touches to each knee, each side.

6) Sit-up Bat Rotations / 15 Sets - Lay Flat on your back, bat in your hands above your head while laying flat. Take your bat toward your feet and lift / bend knees and take the bat under legs touching your bottom and legs fully out, then back the opposite direction back above your head. Do a total of 15 reps.

7) 50 mountain climbers.
"Friday Workouts"

1) 20 Pushups and please make sure you verbally count each one so it can be heard when posting. Focus on good form. Your head should be up level with your back when you go down. The core of your body should go DOWN around 6 inches off from the ground.

2) 50 mountain climbers.

3) 5 Sets of Leg Scissors. Lay flat on back. Legs straight out and feet 6 inches off the ground to start. Take the right leg two feet to the right and hold 5 seconds. Then take back to the middle. Then take the left leg two feet to the left and hold for 5 seconds. Then take back to the middle. Then raise the right leg up 2 feet off the ground and hold for 5 seconds. Then take back to the middle. Then raise the left leg up 2 feet off the ground and hold for 5 seconds. Then take back to the middle. Then Drop and rest 15 seconds. Repeat 4 more sets for a total of 5.

4) Five Minute Core work, Perform each exercise for one minute:
> In and outs
> Plank
> Single-leg glute bridges
> Scissor kicks
> Mason twists

Five exercises. Five minutes. A simple routine to strengthen your core, glutes, and overall stability.
See Example of each on this site. https://www.facebook.com/reel/4594247230894552

5) Donkey Kicks - Do 25 with the right leg and then 25 with the left leg. Total of 50.

6) Sit-up Bat Rotations / 15 Sets - Lay Flat on your back, bat in your hands above your head while laying flat. Take your bat toward your feet and lift / bend knees and take the bat under legs touching your bottom and legs fully out, then back the opposite direction back above your head. Do a total of 15 reps.