An Independent School • Grades 5-12

by Rick Huegli, head strength and conditioning coach/Upper School physical education teacher

As Lakeside transitioned to remote learning, strength and conditioning coach Rick Huegli reflected on the importance of movement and shared a weekly exercise plan from his strength and conditioning course. Below, find a new exercise circuit, plus a link to the full weekly plan.

Warm Up

Spend 3-5 minutes with light activity, your choice. (See the warm up menu with ideas and for exercise definitions.)

Quadruped Series - Complete one time

  • Quadruped Hip Abduction – 10x each
  • Quadruped Knee Circle Backward – 10x each
  • Quadruped Knee Circle Forward – 10x each
  • Quadruped Straight Leg Reach Lateral – 10x each

Body Weight Leg Circuit - Complete three times

Execute the exercises as quickly and skillfully as possible, moving to the next exercise immediately.  Recover 90 seconds at the end of each circuit.

  • Body Weight Squats – 20x
  • Forward Lunge Alternate – 10x each
  • Split Squats – 10x each
  • Squat Jumps – 10x

Mountain Climber/Groiner/Thrust/Thrust Frog Circuit/Superman - Complete three times

Execute the exercises as quickly and skillfully as possible, moving to the next exercise immediately.  Recover 90 seconds at the end of each circuit.

  • Mountain Climber – 10x each
  • Groiner – 10x each
  • Thrust – 10x
  • Thrust Frog – 10x
  • Skydiver– 10x (new)
    • Lie face down on the surface with the arms extended above the head and the thumbs pointing up.  Legs extended, hip width apart, and ankles dorsiflexed.
    • Keeping the legs and arms straight, in a smooth controlled movement, extend the hips and low back lifting the feet and arms off the training surface.
      • Pause, holding for a 2 count beat then with control return to the starting position, softly making contact.
      • Immediately repeat for the prescribed repetitions

Pushups

Core

  • Pushup Plank Position Shoulder Taps (new) – 20x each
    • Start in the up/extended arm pushup position with the feet hip width apart.
    • Stabilize the core (flex the quads, squeeze the butt, stabilize shoulder blades
    • Begin by touching the right shoulder with the left hand, bring the hand back to the surface then touch the left shoulder with the right hand = 1 rep
  • Supine Alphabet – 1x
  • Plank Rotations (new) – 20x each
    • Start in the up/extended arm pushup position with the feet no greater than hip width apart.
      • Stabilize the core (flex the quads, squeeze the butt, stabilize shoulder blades
    • Begin by lifting the right arm off the surface, rotating the body 90 degrees until the right arm is pointing straight to the ceiling.
      • You will appear to be in a lateral triangle position
      • Maintain stable body position.
      • Once in this position, return to the starting position and repeat with the left arm, rotating likewise.
      • Right side/left side = 1 rep

See more detailed instructions and the full week of strength and conditioning class workouts here