45 sec 30 sec 10 sec
Normal Speed: Fast: Fastest:
Advancing Advancing Advancing
Retreating Retreating Retreating
Break 20 sec
Normal Speed: Fast: Fastest:
3 Advances-Lunge 3 Advances-Lunge 3 Advances-Lunge
3 Retreats-Lunge 3 Retreats-Lunge 3 Retreats-Lunge
Break 20 sec
Normal Speed: Fast: Fastest:
2 Adv, retreat-lunge 2 Adv, ret-lunge 2 Adv, ret-lunge
3 Retreat, Adv-lunge 3 Ret, Adv-lunge 3 Ret, Adv-lunge
Break 20 sec
Normal Speed: Fast: Fastest:
2 Adv, ret, Adv-lunge 2 Adv, ret, Adv-lunge 2 Adv, ret, Adv-lunge
2 Ret, Adv, R-lunge 2 Ret, Adv, R-lunge 2 Ret, Adv, R-lunge
Break 20 sec
Normal Speed: Fast: Fastest:
Adv, 2-R, A-fleche Adv, 2-R, A-fleche Adv, 2-R, A-fleche
2 Ret, Adv, R-fleche 2 Ret, Adv, R-fleche 2 Ret, Adv, R-fleche
Break-20 sec
Bouncing
30 sec Forwards 30 sec Backwards
Break-20 sec
10 sec Bounce forward/backward for 10 seconds then Fleche X5
Break-20 sec
10 sec Bounce forward/backward for 10 seconds the Adv Lunge X5
also I use these as a part of my workout:
2adv 2 half squats. X15
2ret 2 half squats. X15
2adv 2 half squat jumps. X15
2ret 2 half squat jumps. X15
Big bounce adv smaller bounce ret....regular bounces with big adv
Big bounce ret smaller bounce adv....regular bounces with big ret
Adv...jump back ret half squat kick step lunge
Adv...jump back ret half squat fleche
I do not use all of these at once, just a combination. It is important to train, but not to over train!
Courtney Dumas
