- PUSH UP BURPEES - 3 SETS OF 20 REPS
Coaching Keys: perform the movement fast, but don't sacrifice technique for speed. Extend legs completely when in the push-up position.
Focus on landing with hips back and knees soft.
- AIR SQUATS - 5 SETS OF 30 SECONDS
An air squat, also called a body weight squat, is an effective exercise for both the beginner and the advanced athlete. It uses just your body weight to tone and strengthen the muscles of your buttocks - gluteus minimus and maximus--and your thigh muscles, the hamstrings and quadriceps.
- BUTTERFLY SIT-UPS - 50 REPS
The butterfly position means bending your legs and tilting them outwards. When doing sit-ups in the butterfly position, the range of motion is much greater than when they are done with raised legs, so that Athletes can touch the ground in front of their feet.