7 Station Circuit

1. Station 1 - Chest and Back
TRX One Leg Chest Press (8 reps per leg)
TRX High Back Row (12 - 15 reps)

2. Station 2 - Frog Squat - Bicep Curl - Overhead Press
Variation using dumbbells

3. Station 3 - Stability Ball Crunch

4. Station 4 - Medicine Ball Slam
• Hold a medicine ball with both hands and stand
with your feet at shoulder width. This will be
your starting position.
• Initiate the countermovement by raising the ball
above your head and fully extending your body.
• Reverse the motion, slamming the ball into the
ground directly in front of you as hard as you
can.
• Receive the ball with both hands on the
bounce and repeat the movement.

5. Station 5 - Speed Agility and Quickness
Side Straddle Hop
Carioca
In In Out Out (left right, left right)

6. Station 6 - Super Swimmers
Strength: muscles throughout the back and spine
You can do this exercise fast or slow.
Squeeze the back of the thighs and butts. You do not need to raise the arms or legs very high.
Keep your breath flowing, inhale deeply, and breathe out slowly. Keep cycling your breath
through the entire period of the workout.
Keep your eyes on the mat, rather than looking ahead. This will keep your neck in a safe
position

7. Station 7 - Box Jump Up/Down or Step Up