Warm-Up and Movement Integration to be done daily before each workout

DAY 1: "FOCUS"

Lunges
Note: alternate feet, each leg is 1⁄2 rep, touch knee to floor
Sit-ups
Burpees

3 Rounds of the above following the Numeric Structure below:
Round 1 - 21 of each
Round 2 - 19 of each
Round 3 - 15 of each

DAY 2: "FUNDAMENTALS"
5 Push-ups
5 Squats
5 Sit-ups

20 Rounds of all the above.

Time yourself.

DAY 3: "THE CLIMB"

25 Push-ups
50 Squats
75 Sit-ups
100 Flutter kicks

4 rounds of all the above - continuous.

Time how long it takes to get through this circuit.

DAY 4: "BLUE BANNER"

1:30sec Treadmill Run @ 4% GRADE & MINIMUM 8.0 SPEED
Note: If do not have a treadmill, replace with a 400 Meter Run at a track [1 lap]. No track, set up shuttle run and run 1 Min 30sec.


50 Squats
25 Push Ups

4 Rounds of all the above.

 

VOLLEYBALL WORKOUTS

We would like to introduce our very own Encore 17 Goldhahn student-athletes and amazing women - Kirra Kellerman, Millie Muir, Elise Agi, and Allison Ko to this week’s ERL! Join us this week as they present various challenges and share what they have been doing during quarantine!! Enjoy!!

DAY 1: “Shout Out to Graduates” Challenge

We challenge you to send a message to any graduate(s) this year to congratulate them on an incredible milestone! Even from afar, we can send messages of gratitude and congratulations to those who are approaching another exciting journey ahead!!

DAY 2: "Foodie" Challenge

We challenge you to BAKE or COOK a completely new recipe!! Feel free to make it a group activity with your family and/or friends and enjoy indulging together!

 

Feel free to tag @encorevbc on Instagram if you would like to share what you made and tag with #tapin #erlchallenge #foodiechallenge! Enjoy!

DAY 3: "Happiness" Challenge

We challenge you to our HAPPINESS Challenge!! Do something that brings you joy today - take a walk with your family, make a smoothie like Allison Ko, or schedule a Facetime call with your friends!  Make time to do what makes you happy today!!

DAY 4: "Family Fun Day" Challenge

We challenge you to do one activity today with your FAMILY! It can be a family game night, movie night, hike, or anything that family agrees on to do together! Have fun and enjoy each other’s company

DAY 5: YOUR DAY

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