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:
- A couch or chair
- Warm Up- Coach should demo each activity so they know what to do
- 30 seconds of High Knees
- 30 seconds of butt kickers
- 30 seconds of side side lunges
- 5 deep squats
- 10 arm circles each way
- 10 to 1 drop circuit (10 each exercise then 9,8,7,6,5 – 1 minute rest – 4,3,2,1)
- Push ups chest to ground
- Each leg lateral ski jumps
- Total plank push ups
- Each leg Single glute bridges
- Tricep dips on chair or bed
- Give them a few minutes rest
- Core finisher:
- 30 of each crunch – middle, left, right
- 20 v-ups
- 30 Penguins each side (ankle ankle touches)
- 15 of each crunch – middle, left, right
- 10 v-ups
- 15 Penguins each side (ankle ankle touches)
- 10 of each crunch – middle, left, right
- 5 v-ups
- 10 Penguins (ankle ankle touches)
- Light stretch:
- Pike- grabbing heels, pulling toes up
- Straddle- middle chest to ground
- Shoulders on wall or couch
- Class Closing:
- Great job everyone!!
- What was the hardest exercise we did today?
- Type in chat and coach read them outloud!