Coach Ben & RJ will be sending some more interesting, fun and in depth Dryland exercises but in the meantime - here are some traditional exercises you can do from Coach Matt. 

Dryland: done daily

Warm up:

10 sec arm circles - each arm singly both directions, both arms together both directions
10 sec leg swings each direction - each leg forward and back ward and side to side
30 sec high knees
30 sec butt kicks
30 sec karaoke

Exercises - increases are done after 10 consecutive days at each rep

Pushups - start at 10/day. Increase by 5
Pull ups - start at 5/day. Increase by 2
Planks - 2x each (30 sec head down, 30 sec head up)Increase by 15 sec each
Wall sits - 4x(30 sec). increase by 15 sec

Russian twists - 25/day. Only count from one position (left then right is 1 so every time you go left that is a new “count”). This only works if your hands and knees move in opposite directions. Increase by 5. When you hit 50 then add 5 lbs in your hand and start back at 25. When you hit 50 again add 5 more lbs. and so forth

Alternating leg drops - 10/day. Must do both legs to count as 1 rep. Don’t let your heels hit the floor. Don’t let your knees bend. Increase by 5.

Together leg drops. 10/day. Keep legs together. Don’t let knees bed. Don’t let heels hit floor. Increase by 5

Conclude Dryland with static stretches.
These are your basic stretches that we’ve always done.

Fun Dryland workout from Coach Ben

Whole circuit takes 17 minutes

*45 seocnds on, 15 seconds off*

Dead Bugs

Flutter Kicks

Arizona Crunch

Reverse Crunch

Side elbow plank left-thread the needle

Side elbow plank right-thread the needle

High plank shoulder tap

Low plank alternating leg lift

Rest 1:00 & Repeat