Suggested Strength Workouts

Plyo Workouts
100 yds hop on 1 foot (1x each foot)
100 yd Double foot hops (dbl pole)
100 yd Skate hops
UPHILL: 
- side crossovers 3 x each leg
- classic bounding 3 x
- V2 double hops each leg 3x

DON"T FORGET TO CHECK OUT CXC ACADEMY FOR STRENGTH ROUTINE IDEAS

Summer Fitness Center Routine
- Warm Up: push ups, squats, jumping jacks- 25 each OR 5 min on rowing machine
- Chest press on exercise ball  2 sets x 15 reps
- Lateral Raise Skate Step Ups w/ weight-30 step ups
- Bicep Curl to Overhead press w/ Wt 2x15
- Lat Pull down (machine) 2x 15
- Cable pull ups with squat 2x15
- Burpees 10 (w/ or w/out wts)
- Tricep dips 2x15

 

Change it up! 
- Warm up- rowing or 25 each push ups, squats, jumping jacks
- Chest press on ex. ball 3x15
- RDL with wts. 3x15
- Bentover rows w/wts 3x15
- Tricep dips 3x10
- Balance on bosu ball - tucks, one leg, squats... 3x15 each leg
- Russian twists w/wts 3x25
- Med Ball Passes w/ friend 3x20 each side
- Pikes and reverse Pikes 3x25 each
-push ups or windshield wiper push ups 3x15
- Roll outs with ex. ball 3x25
- Agility Ladder: front and back shuffle, lateral leg swings from box to box 
- One leg Overhead slams with med ball standing on balance pillow 3x15 each leg
- Rollouts (pizza cutters) on ex ball 3x25
- Side lunge/squat  with weight (goblet side squats) 3x15 each leg
- Front lunges (back leg on bench) 3x15 each leg
 

Need help getting motivated? 
Try a 30 Day Challenge for a specific muscle area 
OR the 30 Day Total Body Challenge