Glutes, Quads, and Delts

Today we focused on shoulders, thighs, and the booty. We did some low intensity lifting drills and some high intensity intervals. 

Its important to note that before we do any lifting or high intensity training, we do a 10 to 15 minute warm up. 

Our 1st drill was a barbell squat and military press/ lunge super set: 

1) Participants stand holding an Olympic bar at shoulder level resting the bar on the shoulders.
2) Start the movement by doing a 1/3 to 1/2 squat. This will help build momentum for the press.
3) Finish the moment by standing up completely and pressing the bar above your head. repeat for 20 secs.
4) lower bar behind head and lunge 12-13 yards. Repeat  4x. Distance covered should be 50 yards.

Check the video: http://www.youtube.com/watch?v=0J82DEDC4oA&list=UUMoOW4VAi2mr6d6agqx5WRQ&index=2&feature=plcp

Our second drill was the Frog jump and resistance sprint:

1) Participants partner up. Partner 1 holds a fitness tube (band) around the others waist.
2) Partner 2 will hold arm straight above head and perform the "frog jump" for 30 seconds.
3) After 30 seconds partner 2 will sprint 50 yards while partner 1 holds the band and applies resistance.
4) Partners switch places and repeat 3x

Check the video: http://www.youtube.com/watch?v=mNuiFbjKfak&list=UUMoOW4VAi2mr6d6agqx5WRQ&index=1&feature=plcp