Ocean View Nov 2025 Conditioning

Station 1 – Band Power + Control

Equipment: Resistance bands

Focus: Legs, shoulders, and core

  1. Banded Squats
  2. Step on the band with feet shoulder-width apart.
  3. Hold handles at shoulder height.
  4. Squat down, keeping tension in the band.
  5. Stand up and press slightly upward at the top.
  6. Banded Shoulder Press
  7. Stand on band with feet hip-width apart.
  8. Hold ends at shoulder height, palms forward.
  9. Press overhead, then lower slowly.
  10. Banded Pull-Apart
  11. Hold the band straight out in front of you at chest height.
  12. Pull it apart until your arms are straight out to your sides.
  13. Return with control.
  14. Banded Lateral Steps
  15. Step into a loop band or tie a small loop around your thighs.
  16. Keep knees bent, step side-to-side with control.

Form focus: Keep the band under control the whole time — no snapping.

Station 2 – Medicine Ball Circuit

Equipment: 1–2 medicine balls (share between pairs)

Focus: Power, core, coordination

  1. Medicine Ball Squat to Press
  2. Hold the ball at your chest.
  3. Squat down, then stand and press the ball overhead.
  4. Medicine Ball Rotational Twist
  5. Hold ball in front of you with arms straight.
  6. Twist your torso side-to-side without moving your hips.
  7. Medicine Ball Slam-to-Jump
  8. Raise ball overhead and “slam” toward ground (no bounce).
  9. Pick it up and jump vertically with it.
  10. Medicine Ball Lunge Pass (partners)
  11. Face partner.
  12. Lunge and pass the ball at the bottom of the movement.
  13. Both switch legs each pass.

Station 3 – Balance & Core

Equipment: Balance boards (2)

Focus: Stability, leg endurance, body control

  1. Balance Board Squats
  2. Stand on board, feet shoulder-width apart.
  3. Slowly squat down 45°–90°, keeping board level.
  4. Single-Leg Balance Reach
  5. Balance on one leg, reach forward and tap the floor, then return.
  6. Switch legs every 5 reps.
  7. Plank on Balance Board
  8. Hands or forearms on board.
  9. Hold a strong plank, keeping board stable.
  10. Push-Ups on Balance Board (optional)
  11. Same position, lower chest to board, press up slow and steady.

Station 4 – Jump Rope + Band Core

Equipment: Jump ropes + light bands**

Focus: Endurance and ab control**

  1. Jump Rope (45 sec)
  2. Light bounces on toes, elbows close, wrists spin the rope.
  3. Banded Russian Twists
  4. Sit with band around your hands (light tension).
  5. Twist side-to-side, keeping core tight.
  6. Banded Dead Bugs
  7. Lie on your back, band around feet or hands.
  8. Alternate opposite arm and leg extensions.
  9. Keep your low back pressed to the ground.
  10. Plank Knee Tucks
  11. From high plank, pull one knee at a time toward chest.
  12. Keep body straight and core tight.

FLEXIBILITY FLOW (10 minutes)

Hold each stretch 30–45 seconds unless noted.

  1. Forward Fold – Loosen hamstrings and back.
  2. Low Lunge with Twist – Stretch hips and spine.
  3. Seated Pike Stretch – Fold forward with legs straight.
  4. Butterfly Stretch – Soles together, lean forward.
  5. Shoulder Band Stretch – Lightly pull apart band overhead or behind back.
  6. Cat-Cow (x5) – Mobilize back and neck.
  7. Child’s Pose with Side Reach – Deep shoulder and side body stretch.

Rotation Setup

  1. 4 stations × 5 minutes each = 20 minutes
  2. 1 minute rest between rounds
  3. Groups of 2–3 rotate clockwise
  4. Use Round 2 to switch partners or med balls/balance boards

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