Day 3

Boot Camp Workout

->Warm Up- 420 meter jog

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Calisthenics (Track) 

-> Small high knees- 50 meters/ 2 repetitions 

-> Lateral travels (touching the opposing lines of the lanes) [scooping movement]- 50 meters/ 2 repetitions 

-> Minute lateral travels; faster due to distance change [scooping movement]- 50 meters/ 2 repetitions

-> Butt kickers- 50 meters/ 2 repetitions

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-> Lunges (full range)- 50 meters

-> Lateral lunges (full range)- 50 meters

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-> Lateral travels (touching the opposing lines of the lanes) [scooping movement]- 50 meters/ 2 repetitions 

-> Minute lateral travels; faster due to distance change [scooping movement]- 50 meters/ 2 repetitions

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-> Gradual builders 60% of max-  50 meters/ 4 repetitions

-> Lunges (full range)- 50 meters

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Posterior Aspect Training (Basketball Court) 

Males: 35lb plates; Females: 25/10 lb plates

-> Standard rows (plate loaded)- 2 x 8 (30-40 seconds of rest)

-> Reverse flies- 2 x 10 (30-40 seconds of rest)

-> Standard rows (plate loaded)- 2 x 8 (30-40 seconds of rest)

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-> Lunges (full range)- Half court/ 2 repetitions 

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-> Standard rows (plate loaded)- 2 x 8 (30-40 seconds of rest)

-> Standard rows (plate loaded)- 2 x 8 (30-40 seconds of rest)

->Court sprints 60%- Half court / 2 repetitions 

-> Lunges (full range)- Half court/ 1 repetition 

-> Crab walk Squat/ 1 repetition

-> Standard rows (plate loaded)- 2 x 8 (30-40 seconds of rest)

-> Close stance push-ups (slow maneuver)- 2x10 (pausing at the lower aspect of the last rep)

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-> Court sprints 60%- Half court

-> Farmers walk- Half court 

-> Court sprints 60%- Half court

-> Farmers walk- Half court 

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-> Crab walk Squat/ 1 repetition

-> Close stance push-ups (slow maneuver)- 2x8 (pausing at the lower aspect of the last rep)

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->Court sprints 60%- Half court / 4 repetitions 

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-> Farmers walk- Half court/ 4 repetitions 

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-> Close stance push-ups (slow maneuver)- 8 reps (elongated static hold lower aspect of the last rep)