Sixpack Girls (13s, 14s, 15s)

Training Schedule by Team

13 Red: Monday (TT), Wednesday (S)

14 Red: Monday (TT), Wednesday (S)

14 Black: Wednesday (S), Friday (TT)

15 Red: Monday (TT), Wednesday (S)

15 Black: Wednesday (TT), Friday (S)

15 White: Monday (S), Friday (TT)

2 Training Days per Week

1-2 Team Training Sessions (In-Person)

1-2 Solo Training Session (At-Home)       S = Solo Training   TT = Team Training

Solo Training Workout Outline (At-Home, “S”)

Warm Up:

Jumping Jacks 1 Set 50-100 reps

Squats 1 Set 10 reps

Workout:

Slow/Fast Squats 3 Sets 10-20 reps

Circle Squats 3 Sets 10-20 reps

Max Jumps 3 Sets 10 jumps

Multi-Directional Jumps 3 Sets 10 jumps

Leg Lifts 3 Sets 10 reps

Flutter Kicks 2 Sets 15-30 sec

Iron Board Bridge, Penguins, Side Plank 2 Sets Max sec

Cool Down:

Leg stretches if necessary

Jumping Jacks

Jumping Jacks 1 Set 50-100 reps

Demo

Squats

1 Set 10-20 Reps

Demo

Slow/Fast Squats

3 Sets 10-20 Reps

Demo

Same form as above

Take 3-5 seconds going down, explode up as fast as you can

Circle Squats

3 Sets 10 Reps

Demo

Max Jumps

3 Sets 10 jumps

Demo

Multi-Directional Jumps

3 Sets 10 Jumps

Demo

Leg Lifts

3 Sets 10 reps

Demo

Flutter Kicks

2 Sets 15-30 sec

Demo

Iron Board Bridge

3 Sets Max Time Hold

Demo

Penguins

3 Sets Max Hold

Demo

Side Plank

2 Sets Max Time Hold