Wednesday Workout Synopsis

-1/4-1/2 mile easy jog 

Warmup Circuit
 
-Perform the following range of motion drills (30-45 secs):

• Leg swings (back and forth on the left and right )  
• Leg swings (across the hips on the left and right) 
• Heel walks (toes pointed up) 
• Dynamic toe touching 
• Knee hugging 
• Freestyle swimming (for the arms/neck/shoulders)

Biomechanics/Form Circuit

-Perform the following drills (30 secs):

• Buttkicks
• Bounds
• High Knees
• Marching

 Core Circuit

-Perform the following drills (30 secs):

• Left Plank
• Front Plank
• Right Plank
• Russian Twists
• Sean's Special (15 sec. left plank/3 pushups/15 sec. right plank)

Strengthen/Stabilize Circuit
 
-Perform the following drills (30 secs):

• Lunges
• Squats
• Calf Raises
• Iron Mikes

Core Circuit #2
 
-Perform the following drills (30 secs):

•  Flutterkicks
•  Bicycle crunches
•  Bird Dogs
• 3 limb front bridge

1/4-1/2 easy jog to cooldown 

Videos for most/all of these drills can be found HERE.