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 Weighted Backpack

• 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

• 3 sets of 15 each with backpack (for the push ups change style on each round IE, diamond, wide arms, and regular)

• Pushups

• Squats

• Alternating lunges

• Plank walks back and forth 3 steps each

• Plank Shoulder Shrugs

• Give them a few minutes rest

• Core finisher: x2

• 50 Mountain Climbers

• 45 Flutter Kicks

• 40 Scissor kicks

• 35 Twists

• 30 Side Plank Crunches Each Side

• 25 V-Ups

• 20 Second Hollow body Hold

• 15 Straight Leg Sit Ups

• 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!