Golden Eagles News · Home Workout Resources for GlenOak Student-Athletes.


Attention GlenOak Student Athletes:

Adversity strikes in many ways, it is how you respond to it that determines your outcome! We all have been dealt with adversity over the past week and we will overcome this. E+R=O  If you don’t know what this means, please look it up.

I know many of you are in contact with your coaches regarding Home Workouts, Running Programs, Agility, etc. We would like all of you to stay active during our time away. Make sure you are scheduling time to take care of academics and training each day. Here is a great resource for all of you to use if you are struggling to find ways to stay in shape.

I encourage each of you to stay focused on your goals, structure your day, and take care of your family. If you have questions regarding workouts please don’t be afraid to reach out to your coaches or myself. (garcias@plainlocal.org)

I will do my best to help you in anyway that I can.

Go Eagles!!!

Coach Garcia

https://www.muscleandstrength.com/workout-routines

 

 

Sample Workouts

In Home workout #1:

Warm up: Dynamic Stretch, 50 Jumping Jax

  1. 3 sets push ups to row alternating to failure: link to demonstrate excerise: https://www.youtube.com/watch?v=gNdDIB90MVg
  2. 3 sets of 10 rear foot elevated split squats: https://www.youtube.com/watch?v=yO1Im9EvAtA
  3. 3 sets of decline push-ups to failure (feet on Bench)
  4. 3 sets of 15, 1 leg stiff legged deadlifts: https://www.youtube.com/watch?v=9gd7Xx7TF88
  5. 3 Sets of chair/bench dips to failure
  6. 3 sets of 15 squat jumps
  7. 3 sets of 45-60 seconds high planks (Push up position style)
  8. 3 sets of 10 lateral lunges: https://www.youtube.com/watch?v=gwWv7aPcD88
  9. 3 sets of hip raises: https://www.youtube.com/watch?v=gU6w84YfOUk

 

In Home Workout #2:

Warm up: Dynamic stretch, 50 Jumping Jax

(Take 60 seconds of rest between sets)

  1. 3 sets of push ups to failure
  2. 3 sets of 20 alternating walking lunges
  3. 3 sets of V-Push ups to failure: https://www.youtube.com/watch?v=AFVhMAHi7yQ
  4. 3 sets of 20 alternating jump lunges: https://www.youtube.com/watch?v=ZBSz1o1Awkk
  5. 3 sets of 1minute kneeling to standing:  https://www.youtube.com/watch?v=NiATeJcZZ4Y
  6. 3 sets of 90 second wall-sits
  7. 3 sets of 15 burpees
  8. 3 sets of 90 second low planks (on elbows)
  9. 3 sets of tuck jumps: https://www.youtube.com/watch?v=JlI_oY2Qmro

 

In Home Workout #3:

Circuit style

Warm up: Dynamic stretch.

  1. Jumping Jax 1 minute
  2. Burpess with push up 1 minute
  3. Low plank 1 minute
  4. Jump Rope 2 feet 1 minute (IF NO ROPE, find a line on floor and go back & forth)
  5. Mountain Climbers 1 min.
  6. Wall sit 1 minute
  7. Running High Knees in place 1 minute
  8. Side plank right side 1 minute
  9. Squat jumps 1 minute
  10. Side plank left side 1 minute
  1. Push ups  5 sets of 20-25 slow push ups (each day, modify your hand positions, close-wide-triangle)
  2. Air squats – 5 x 20 (perfect squat form)
  3. Ab Stabilizers – 5 sets of 30 seconds
  4. Seated dips, (find 2 chairs: 1 for your feet and the other to dip from) – 5 sets of 15
  5. Lunges – 5 sets of 20
  6. Burpees – 5 sets of 15
  7. Crunches – 5 x 25

 

Sprint and Agility Drills

Week 1:

DAY 1 after lifting:

Sprint Ladder – 

  • 10 yards X 2
  • 20 yards X 2
  • 30 yards X 2
  • 40 yards X 2
  • 2 minute break
  • 40 yards X 2
  • 30 yards X 2
  • 20 yards X 2
  • 10 yards X 2

Day 2 After Lifting:

Agility Drills: