1. EARLY MORNING CALS
DYNAMIC FLEXIBILITY
 High Knee with External Rotation
 Backward Lunge with Twist
 Butt Kicks
 Straight Leg Skips
 Sumo-Squat to Stand
 Dynamic Spiderman Stretch
10 Minutes Before
CALS
 Rotational or Pyramid Push-Up
 4 for the core
 Sea Turtles
 Inchworm
 Sumo Squat
HIGH INTENSITY EXERCISE
Use for IT but also can use for regular Cals
 Squats
 Rear Lunge
 Split Lunge
 Jump Squats
30 Minutes
STATIC STRETCHES
 Groin and Hamstring Stretch
 Shoulder Stretch
 Hip Flexor Stretch
 Flex and Extend Stretch
 Thigh Stretch
 Hip Stretch
 Stationary Spiderman Stretch
 Sumo-Squat to Stand
 Calf Stretch
10 minutes after

2. TRACK WORKOUT
DYNAMIC FLEXIBILITY
 High Knee with External Rotation
 Backward Lunge with Twist
 Butt Kicks
 Straight Leg Skips
 Sumo-Squat to Stand
 Dynamic Spiderman Stretch
400, 200, AND 100 METER RUNS
• JOG FOR 10 MINUTES
• 400 METER REPEATS
• 200 METER REPEATS
• 100 METER REPEATS
STATIC STRETCHES
 Groin and Hamstring Stretch
 Shoulder Stretch
 Hip Flexor Stretch
 Flex and Extend Stretch
 Thigh Stretch
 Hip Stretch
 Stationary Spiderman Stretch
 Sumo-Squat to Stand
 Calf Stretch
5TH DECK WORKOUT

3. DYNAMIC FLEXIBILITY
 High Knee with External Rotation
 Backward Lunge with Twist
 Butt Kicks
 Straight Leg Skips
 Sumo-Squat to Stand
 Dynamic Spiderman Stretch
WORKOUT
• SLED PULLS X 30 AND 15 SECONDS
• PULL-UPS 2-4 SETS
• BIKE INTERVALL – 1 MINUTE WORK/1 MINUTE REST
• MEDICINE BALL
o CHOPS
o PNF CHOPS
o ROTATIONS
STATIC STRETCHES
 Groin and Hamstring Stretch
 Shoulder Stretch
 Hip Flexor Stretch
 Flex and Extend Stretch
 Thigh Stretch
 Hip Stretch
 Stationary Spiderman Stretch
 Sumo-Squat to Stand
 Calf Stretch
5th Deck Sections
Station 1: Sleds (forward pushing and backward pulling only)
• Two sub groups on one end, two on the other end
• Each person is paired with one person of as close to equal body size and strength
as possible
• Set a distance to reach starting from short (i.e. width of two tennis courts) and
building up to longest (i.e. width of three or four tennis courts)
• Make it into a competition between the two sides
• Mix up the subgroups that are teamed together each time on 5th deck
Station 2: Med Balls
• Each person has a partner (preferably the same partner as in sled pushes/pulls)
and one med ball
• Activities are as follows:

4. o High taps:
 Stand about 8-12” away from the wall with feet parallel to each
other and arms fully extended over head
 Catch and throw the ball against the wall 20 times as fast as you
can while still keeping control of your body
 For the very tall people, you may have to step back slightly farther
so you don’t miss the wall
 After the 20 repetitions, switch partners
o Chest pass:
 Stand about 3’ away from the wall with feet approximately
shoulder width apart, knees bent and butt/hips back (athletic
position)
 Both elbows should be out to make sure you are pushing equally
with both hands
 Extend arms toward the wall and release the ball
 Catch the ball and recoil back toward chest
 Again, catch and throw the ball against the wall 20 times as fast as
you can while still keeping control of your body
 For the long armed people, you may have to step back slightly
farther so that the ball can be released
 After the 20 repetitions, switch partners
o Scoops:
 Stand about 2 ½ - 3’ away from the wall with feel approximately
shoulder width apart
 Squat down low to the ground and bend forward at the hips
keeping your back straight and head in line with the spine (you
should not be looking straight up at the wall – this causes neck
pain)
 The med ball should be between your legs with hands slightly
behind the ball
 Throw the ball against the wall and release
 Catch the ball and recoil back between the legs
 Again, catch and throw the ball against the wall 20 times as fast as
you can while still keeping control of your body
 Tall people again may have to stand slightly farther away from the
wall
 After 20 repetitions, switch partners
• Once both partners have done all three activities, cycle through again until time
has expired.
Station 3: Circuit
• Each group is divided into 4 subgroups with each subgroup competing against
each other
• One person from each subgroup will start at each of the 7 stations
• The 7 stations are as follows (this is also the order of rotation and must always be
rotated in this order):

5. o Pull-Ups x 20 – Do as many body weight pull-ups as possible first, and
then use the band to finish. Chin must come up over the bar and arms must
be fully locked out at the bottom or rep does not count. Palms are always
facing away from you.
o Pull-Up Assistant – This person is helping the person doing pull-ups by
pulling the band around their knees once they can no longer do anymore
body weight pull-ups. They are also keeping count.
o Body Weight Rows x 15+ - This person is using the TRX rope to do a
row. Make sure the body stays in a straight line and hips never touch the
ground. Elbows stay in at your side when pulling up and arms should fully
extend when lowering down. Again, the body should stay in a straight
line, hips should never drop or arch. Note: the closer your feet are to the
wall the more difficult the row will be. NO sandbagging! Make this as
difficult as possible for yourself!
o Box Jumps x 15+ - Explosively jump up onto the box landing on both
feet as softly as possible. You should barely make any noise on your
landing. When you land you should be in the athletic position with your
weight on your heels. Step off the box, do not jump off, and go again.
o Air Squats x 15+ - Person is doing a body weight squat making sure to sit
back on their heels and pushing their hips back while keeping their back
straight. Knees should always stay behind the toes and should never cave
in. Make sure knees are being pushed apart. Arms come out in front of you
as you squat down and come to your side as you stand up. Form is most
important with this exercise. Once form is mastered pick up the speed.
o Burpie Push-Ups with Star Jump x 10 – Starting in the push-up
position, lower down so thighs and stomach touch the ground then push
yourself up. Pull your knees into your chest and jump up into a star jump
and clap at the top of your jump. Drop back down into a push-up and
repeat.
o Mountain Climbers x 40+ - Start in the push-up position and keep hips in
line with the body. Alternating, bring one knee in toward your chest and
tap your toe on the deck. Simultaneously switch legs. Make sure hips do
not pike up when switching legs. Hips should stay down and in line with
the body at all times. This exercise is done as quickly as possible while
keeping good form.
• Each group rotates as soon as their person doing pull-ups finishes. So the person
doing pull-ups must call out their group number and say to rotate.
• They will then rotate as quickly as possible and begin as soon as the next pull-up
person is up on the bar.
• Remember this is a competition between each subgroup to see who can get
through the quickest.
• The number of cycles completed will depend on the amount of time available at
each station.
• If for some reason there are more than 7 people in a subgroup, find Mary so she
can give you an extra exercise to add in for the whole group.

6. • Remember that for all the exercises excluding pull-ups, there is a target number of
reps that you want to achieve. If the target number is reached, you keep going. If
it is not reached you need to work harder. With pull-ups the target number of reps
MUST be achieved in order to rotate.
Station 4: Corrective Exercises
• Ankle Mobility
o Stand with one foot about 6” away from the wall with toes turned in
slightly and opposite foot back
o Keep hips facing the wall, pull up your toes and push your heel down into
the deck. Bend your knee and try to make your knee touch the wall while
still keeping heel down and toes pulled up. If this is easy bring foot
slightly farther away from the wall and if too difficult bring slightly closer.
o Hold position for a couple of seconds then straighten knee
o Repeat on the same leg until cadre says to switch legs
• Hip Internal Rotation
o Lay on your back with knees bent and feet flat
o Spread legs apart and move feet as far apart as physically possible
o Bridge your hips up off the deck and try to pull your knees toward each
other while still keeping your feet in the same position.
o Hold this position for 5 seconds and lower back down
o Repeat until cadre says to move to the next exercise
• Thoracic Mobility
o Lay on your side with your lower leg straight and your upper leg bent at
the knee and hip. Your knee should stay above your hips at all times.
o Using your under arm, push your knee into the deck to hold it in place
o Take your upper arm and rotate backward
o This is a mobility exercise for your mid back, not lower back, so if you
feel it in your lower back your upper knee is not pulled high enough
o Hold the rotated position for approximately 5 seconds then come back to
the starting position
o Repeat until the cadre says to switch sides
• Posterior Shoulder Capsule Stretch
o Lay on your side with both knees slightly bent to hold a balanced,
comfortable position
o Your under arm should be maintained at 90 degrees at the shoulder and 90
degrees at the elbow
o Roll fully onto your side in order to stack your shoulders on top of each
other
o Actively lower the wrist of your under arm down toward the deck while
making sure to maintain 90 degrees at the shoulder and 90 degrees at the
elbow
o Once you can no longer bring your wrist closer to the deck, use your
opposite hand to apply over pressure on your wrist

7. o Hold this position for approximately 5 seconds and then return to the start
position
o Repeat starting from actively lowering your wrist toward the deck and
continue this until the cadre says to switch sides
REMINDER: Each company needs to be divided into 4 groups and then 4 subgroups.
Within each subgroup, each person needs to be paired with someone of similar body size
and strength. If subgroups need to be adjusted then adjust accordingly. If there is an odd
number go to another company that will be at 5th deck with you and make sure there is
someone in the same group number (because remember that the 4 groups will be equally
mixed between the 2 or 3 companies) that can be paired with the odd person in their same
subgroup. Be sure that all of this is worked out prior to coming to 5th deck to workout as
to save time. Also, these groups will stay the same all summer, adjusting accordingly
when there are injuries or DOR’s, and each group will begin at the same station each time
at 5th deck to avoid any confusion.
Station 1: Sleds
• Pushes for specific distance (switch partners)
• Backward pull for same distance as push (switch
partners)
• Adjust distance and repeat

8. Station 2: Med Balls
- 2 subgroups on each end
- Competition between the 2 ends (i.e. time it
takes entire team to complete distance)
*Continue to rotate through exercises until time
expires*
1. High Taps x 20 (switch partners)
2. Chest Pass x 20 (switch partners)
3. Scoops x 20 (switch partners)

9. Station 3: Circuit
*Rotate when pull-up person in your group finishes*
1. Pull-Ups x 20 (unassisted for as many as possible
then add band; chin must come up over the bar and
arms must fully lock out at the bottom in order for
rep to count)
2. Pull-Up Assistant (keep count, make sure each rep
is done fully and correctly, and pull the band around
the person’s knees when needed)
3. Body Weight Rows x 15+ (keep body in a straight
line at all times with elbows tight into body when
pulling up and arms fully extended when lowering
down)
4. Box Jumps x 15+ (soft, quiet landing in athletic
position with weight on heels; step off the box, DO
NOT jump down)
5. Air Squats x 15+ (body weight squat with good
form i.e. weight on heels, back straight, hips back,
knees behind toes and pushed apart, arms extended
in front of you as you lower down and at your side
as you stand up; FORM then speed)
6. Burpie Push-Up with Star Jump x 10 (thighs and
stomach touch the ground on the push-up, jump up
into a star jump with hands clapping at the top)

10. 7. Mountain Climbers x 40+ (push-up position, keep
hips in line with the body at all times, bring one
knee into chest and tap toe on the ground,
simultaneously switch legs while still keeping hips
down and in line with the body; SPEED)

11. Station 4: Corrective Exercises
*Switch sides and exercises when instructed by
cadre*
1. Ankle Mobility (stagger stance, toes turned in
slightly, hips facing the wall, bend knee toward wall
keeping heel down and toes up – 5 second hold and
straighten knee and repeat)
2. Hip Internal Rotation (lay on back with knees
bent legs and feet spread apart as far as possible,
bridge hips up and try to pull knees toward each
other – 5 second hold and drop down and repeat)
3. Thoracic Mobility (lay on side, bottom leg straight,
top leg bent so knee is above hips, bottom hand
holds top knee in place, rotate top arm back – 5
second hold and return to start position and repeat)
4. Posterior Capsule Stretch (lay on side, both knees
slightly bent, bottom arm with shoulder and elbow
at 90 degrees, top shoulder stacked over bottom
shoulder, bring bottom wrist toward the deck
maintaining should and elbow position, then apply
overpressure to wrist with opposite hand – 5 second
hold then relax and repeat)