1
Q
CD1
A
Power Jump V Up Mountain Climber Leg Tuck and Twist Single Leg Push Up
2
Q
CD2
A
Turn and Lunge Supine Bicycle Half Jacks Swimmer 8 Count Push Up
3
Q
CD3
A
Y Squat Single Leg Dead Lift Front Kick alt toe touch side to side knee raises tuck jump staggered run fwd and backward half squat laterals frog jump fwd and back alt quarter turn jump alt. staggered jump squat
4
Q
MMD1
A
Verticals
Laterals
Shuttle Run
5
Q
MMD2
A
Power Skip
Crossover
Crouch Run
6
Q
CL1
A
Straight Arm Pull heel hook pull up leg tuck alt grip pull up
7
Q
CL2
A
Flexed arm hang heel hook pull up leg tuck alt grip pull up
8
Q
Hip Stability Drill
A
Lateral leg raise Medial leg raise Bent leg lateral raise Single leg tuck Single leg over
9
Q
Shoulder Stability Drill
A
I raise T raise Y raise L raise W raise
10
Q
Preparatory Drill
A
Bend and reach Rear lunge High jumper Rower Squat bender Windmill Forward lunge Prone row Bent leg body twist Push up
11
Q
Recovery Drill
A
Overhead arm pull Rear lunge Extend and flex Thigh stretch Single leg over
WOCS 2-2
flashcards
Decks in class (8)
# Cards
