March 28, 2024

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The Ultimate Drum Corps Workout: Phase 1, Day 2

1 min read



GREEN LEVEL: PHASE 1 / DAY 2

Warm Up:
Lacrosse Ball Rolling 5 min
Glute Bridges with Band 2×15
Walking Glute Bridges 2min
Clam Shells with Band 2×20 ea side
Fire Hydrant with Band 2×20 ea side
Seated Marching with Band 2×20 ea side
Jumping Air Squats 3×10
V-Sit Ups 1×10 ea side
Rear Delt Flys with Band 3×25

Strength Exercises:
YTLW’s 3×8 with 2 1/2lbs – 5lbs
Wall Slides 3×10
Scapular Retractions with 2 1/2lbs 1x10ea
No Money Stretch 3×10
Squat Jumps 3×15
Superman Holds 3x45sec
Hand Release Push Ups 4×20
Lunge/Lunge/Squat 3×20

Conditioning:
3 Rounds
10x Burpees
10x Air Squats
10x Mountain Climbers

Core: 3 Rounds (Rest 1 min between rounds)
25x Suitcase Crunches
25x Bicycle Crunches
25x Alt Heel Touches
25x Split Jacks

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