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.

Broomstick/Hurdle Warm Up

See attachment for instructions.

  • Forward Step Overs and Back – 10x each
  • Lateral Step Overs – 10x
  • Forward Step Unders – 10x each
  • Lateral Step Unders – 10x
  • Inchworms – 10x

Quadruped Series

  • Quadruped Hip Abduction – 14x each leg
  • Quadruped Knee Circle Backward – 14x each leg
  • Quadruped Knee Circle Forward – 14x each leg
  • Quadruped Straight Leg Reach Lateral – 14x each leg

Body Weight Leg Circuit – Perform four circuits.

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 leg
  • Split Squats – 10x each leg
  • Squat Jumps – 10x

Mountain Climber/Groiner/Thrust/Thrust Frog Circuit/Superman – Perform three circuits.

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

  • Mountain Climber – 12x each
  • Groiner – 12x each
  • Thrust – 12x each
  • Thrust Frog – 12x each
  • Skydiver12x each
  • Push Up Plank Positions Shoulder Taps – 12x each

Push Ups

Hundredpushups.com – follow 1st workout for your appropriate week.

Core – Work at your pace.  Reset low back into the surface as needed.

  • Supine Alphabet – 1x
  • Plank Rotations Alternate (right,left = 1 rep) 20x each
  • V-Up Alternate – 20x each
  • Flutter Kicks – 40x each 

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