Off Season Training
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OFF SEASON TRAINING
 

Choose one day for rest.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
10 minutes of Stretching

2 x 30 Crunches

2 x 10 Push-ups

2 x 30 Crunches

2 x 10 Diamond push-ups

3 x 30 Crunches

2 x 10 Vert. Jumps

3 x 30 Crunches

 10 minutes of Stretching

2 x 30 Crunches

2 x 10 Push-ups

2 x 30 Crunches

2 x 10 Diamond push-ups

3 x 30 Crunches

2 x 10 Vert. Jumps

3 x 30 Crunches

 10 minutes of Stretching

2 x 30 Crunches

2 x 10 Push-ups

2 x 30 Crunches

2 x 10 Diamond push-ups

3 x 30 Crunches

2 x 10 Vert. Jumps

3 x 30 Crunches

 10 minutes of Stretching

2 x 30 Crunches

2 x 10 Push-ups

2 x 30 Crunches

2 x 10 Diamond push-ups

3 x 30 Crunches

2 x 10 Vert. Jumps

3 x 30 Crunches

 10 minutes of Stretching

2 x 30 Crunches

2 x 10 Push-ups

2 x 30 Crunches

2 x 10 Diamond push-ups

3 x 30 Crunches

2 x 10 Vert. Jumps

3 x 30 Crunches

 10 minutes of Stretching

2 x 30 Crunches

2 x 10 Push-ups

2 x 30 Crunches

2 x 10 Diamond push-ups

3 x 30 Crunches

2 x 10 Vert. Jumps

3 x 30 Crunches

 10 minutes of Stretching

2 x 30 Crunches

2 x 10 Push-ups

2 x 30 Crunches

2 x 10 Diamond push-ups

3 x 30 Crunches

2 x 10 Vert. Jumps

3 x 30 Crunches

Seniors do an extra set of everything.

Dolphin A and B do what is written.

Dolphin C and Starfish cut the amount in half.