Workout for Injury Prevention in Female Athletes

***WORKOUT OF THE WEEK***

(At Home Bodyweight Workout)

Day 1-

Box Jumps or Step Ups 4x10

Bodyweight Squat 4x10

Alternating Lunges 4x10

Burpee 4x10

Weighted Carry*(Backpack filled with items) 4 40 yard sprints

Day 2-

Push-ups 4x10

Decline Push-ups (Elevate your feet on a chair or couch) 4x10

Diamond Push Up 4x10 (arms in close hands in diamond position)

Dips (use a chair or couch with palms facing down and back to the chair/couch) 4x20

Plank 4x 30 seconds to 1 minute

Day 3-

Crunches 4x25

Mountain Climbers 4x25

Side Lunges 4x25

High Knees 4 x 30 seconds

Newton High School Weight Room/Fitness Center
44 Ryerson Ave
Newton, NJ 07860

****Contact Coach Bollette, Email Coach Parzero or Email Coach Zymet for any questions****

THE NEWTON HIGH SCHOOL WEIGHT ROOM/FITNESS CENTER IS CURRENTLY open daily after school.