Like a Ninja

Today is all about quickness, speed, agility and control. Working on these aspects will take your body, and your future workouts to a whole new level. Having these skills will reduce injury, increase your range of motion and make you more functional. Have fun today, it will be a good one!

** Workout will be broken down in 5 parts. Warm-up, speed, agility, control, and balance/cool down. Do each section as stated. Rest 3 minutes between each section and when you need to during each section. **

Warm-up:

1. Jog stairs for 5 minutes

Speed:

2. 100 yard sprints - 5 reps

3. Stair Sprints - 5 reps (use a 50 yard hill as a substitute)

4. 100 yard backward sprints - 5 reps

Agility:

** Find a 10 x 10 foot imaginary box. Do the following **

5. Side shuffle, back and forward all around the box 5 times

6. Side shuffle, back and forward all around the box 5 times adding push-ups at each rotation

7. Side shuffle, back and forward all around the box 5 times adding body squats at each rotation

Control: 

** Perform the following for one minute each. Repeat everything twice **

8. Low Plank

9. Right Side Plank

10. Left Side Plank

11. Walking Sumo Squat

12. Walking Lunge

13. Plank Walk (one side each time through

Balance:

** for these, do each side for the amount of sets listed **

14. Side Leg Raises: 3 sets (10 reps each)

15. Back Leg Raises: 3 sets (10 reps each)

16. Front Leg Push: 3 sets (10 reps each)

17. Ghost Lunge: 3 sets (10 reps each)

Have Fun!