Boston College Ultimate Workouts

Back at it after a break for Spring Break.

Begin with a quick warmup; I’ll suggest jumping rope- go until you get 20 double unders.  Follow with a dynamic stretch.

Plyos:

• Double Leg Zig Zag Hop X10
• Single Leg Zig Zag Hop X10
• Double Leg Hop – go for 30 meters x2
• Single Leg Hop- go for 30 meters x2, one length for each leg

–repeat once–

Strength:

This section is repeated from a workout during last month.

A1: Glute-Ham Curl x10
A2: Barbell Good Mornings x10
–repeat once–
B2: Deadlift x10
B3: Pistol squat x10
–repeat once–

Next, a little bit of sprint work:

Set up three cones, each one ten yards in front of the other.  You will have four different runs to do, but for all of them the focus is on exploding out of the block and maintaining good form once you get up to speed.

#1: Start at the first cone.  Stride thru the second cone and sprint from the second to third cone.  Run all the way thru the last cone and then decelerate to a stop.

#2: Start laying face down on the ground next to the first cone.  Scramble up and accelerate up to a sprint.  Run all the way thru the last cone and then decelerate to a stop.

#3: Start at the first cone.  Stride thru the second cone and sprint from the second to third cone.  Touch the third cone and sprint back to the second.  Touch the second and sprint thru the third cone.  Run all the way thru the last cone and then decelerate to a stop.

#4:  Same as #3.  Really focus on going as fast as you can thru the last cone.

Finisher:

25 Burpees as fast as you can.  Take rests if you need to, but work quickly.

Don’t forget to stretch after!