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6/2 Workout for GH Student-Athletes

Tuesday 6/2/20 1. General Wam-Up Phase Bodyweight squats x 10 Jumping jacks x 15 Seal jumping Jacks x 15 Front Skips 20yds down and back Stationary side lunges x 8ea leg Side Shuffle 20yds down and back Stationary leg swing (front and back) x 10ea way Stationary leg swing (side to side) x 10ea way

6/1 Workout for GH Student-Athletes

Monday 6/1/20 1.Push-ups 3 x max reps 6sec down 6sec hold at bottom 6sec up Most comfortable hand position Elevated hands on box if not good at push-ups the higher the easier 2.Standing Plank walkouts 4 x good burn Standing put hands on floor with straight of legs as possible. Walk hands out to push-up

5/29 Workout for GH Student-Athletes

Friday 5/29/20 Wall sit 1 x max time until you collapse Squat Stance Keep Heels under knees (don’t reach the feet forward and cheat) Wall Sit 3 x Good Burn Wide Stance if you want more hips Close Stance if you want more quad Lying Hamstring Curl with household object between feet x 30, 40,

5/28 Workout for GH Student-Athletes

Thursday 5/28/20 1. General Wam-Up Phase Bodyweight squats x 10 Jumping jacks x 15 Seal jumping Jacks x 15 Front Skips 20yds down and back Stationary side lunges x 8ea leg Side Shuffle 20yds down and back Stationary leg swing (front and back) x 10ea way Stationary leg swing (side to side) x 10ea way

5/27 Workout for GH Student-Athletes

Wednesday 5/27/20 Decline Push-ups x 10, 20, 30 ,40      – feet elevated, the higher the harder 2. Push-ups x 15, 30 ,15 3. Incline Push-ups x 20, 30, 40, 30, 20     – hands elevated the higher the easier 4. Object front raise x 10, 20, 30, 40, 50 5. Object lateral

Grandview Heights Sports Start-Up Information

Student-Athletes and Parents: Recently, the Governor’s Office announced that sports training for all school sports and non-contact sport competition (e.g., baseball, softball and tennis) can begin on May 26, 2020 with proper safety protocols in place.  In addition, the Ohio High School Athletic Association (OHSAA) will end it’s No Contact rule for school student-athletes and

5/26 Workout for GH Student-Athletes

Tuesday 5/26/20 1. General Wam-Up Phase Bodyweight squats x 10 Jumping jacks x 15 Seal jumping Jacks x 15 Front Skips 20yds down and back Stationary side lunges x 8ea leg Side Shuffle 20yds down and back Stationary leg swing (front and back) x 10ea way Stationary leg swing (side to side) x 10ea way

5/22 Workout for GH Student-Athletes

Friday 5/22/20 Squat hold 1 x max time       – hold at legs parallel to the ground       – think about pushing out the side of your feet while holding 2. Bulgarian Split Squat hold 3 x good burn (each leg)       – hover your back knee just off

5/21 Workout for GH Student-Athletes

Thursday 5/21/20 1. General Wam-Up Phase Bodyweight squats x 10 Jumping jacks x 15 Seal jumping Jacks x 15 Front Skips 20yds down and back Stationary side lunges x 8ea leg Side Shuffle 20yds down and back Stationary leg swing (front and back) x 10ea way Stationary leg swing (side to side) x 10ea way

5/20 Workout for GH Student-Athletes

Wednesday 5/20/20 Push-ups 6 x 30     – Raise Hands on couch or similar if you have trouble completing the reps 2. Wide grip Incline Push-ups 5 x 40     – hands on couch or similar     – the higher the easier 3. Object Front Raise 4 x 50     –