Monday Workout Plyo & Core

Here is a summary of the Monday workout. Looking forward to Thursday

Warm Up
Head Rolls - 6
Inhale Up/Exhale Down (arms raise above head inhale, exhale down) - 3
Shakers - shake out your body
Huggers (swing your arms wide and hug yourself)
Reachers - reach as high as you can and stand on tip toes
Run in place - knee ups - 10, butt kicks - 10, skip step 10
Hamstring stretch
Quad stretch
Staggered push ups - 20 each side
Lateral Jumps- 5 left and 5 right
Sphinx push up - 20
Stair hops- 2 stairs up, 1 stair down to the top of the bleachers (2 times)
Stair hops down - hop down steps on one leg (each leg after two legged hops up)
Prison Cell Pushups (Burpies) - 20
Wide Tires (from end zone to 20 yd line and back)
Steam Engine - arms behind head bend right elbow to left knee - 20
Plank run - in plank position run in place for 20 steps
Chaturanga run - run in place while holding your chest as close to the ground as possible - 20
Double Knee Jumps - 20
Pull ups - 2 sets of as many as you can shoot for 10 each or more
Seated twist - with torso and legs in the air reach to the right and then to the left touching the ground
Runners pose squat jumps

Cool Down
Run one slow lap (400)
Hamstring stretch
Quad stretch
sit on the ground one leg bent, one extended reach for your toes
lay on the ground lift your legs above your head and then extend them back over your head and touch the ground with toes