Five Star Athletics
Virtual Classes: Strength
Reminder for Coach:
- You should be engaged with the kids just like in class
- Wear a staff shirt
- Make sure the background for your video is great!
- Try to talk with every kid in every class
Class Plan:
- Welcome- 2 Minutes
- Have everyone enter their name in the chat for attendance
- Remind them that they should stay muted unless they have a question
- Have cameras on for feedback
- Today we will need:
- Backpack full of stuff for weight
- A soup can or water bottle for weight
- A couch or chair
- A wall to handstand against
- Warm Up- Coach should demo each activity so they know what to do
- 30 second of Jumping Jacks
- 30 seconds of side side lunges
- 30 seconds of Tap Tap Squats
- 30 seconds of High Knees
- 30 seconds of butt kickers
- Stretch- For this it can be light and quick since there will be more at the end
- Straddle
- Reach Left
- Reach Right
- Reach Middle
- Lunge
- Straight Leg
- Splits
- Switch
- Ankles
- Education-
- Why do we work out?
- To gain strength
- To protect ourselves and prevent injuries
- To make tumbling and stunting easier!
- 4 rounds of these exercises with a 2 minute rest after 2 rounds
- 20 total reverse lunges wearing backpack
- 20 (counting side-side 1) russian twists holding the soup can weight
- 12 burpees
- 10 dips on sofa or chair
- 20 squat jumps
- 15 lifts
- Give them a few minutes rest
- Finisher:
- 30 second handstand hold back to wall- try to make entire body touch wall
- 30 shoulder shrugs in handstand back to wall
- 30 second handstand hold belly to wall- try to make entire body touch wall
- 30 shoulder shrugs in handstand belly to wall
- 2 minute wall sit
- Class Closing:
- Great job everyone!!
- What is one thing you have really enjoyed doing today?
- Type in chat and coach read them outloud!