If you are looking for the real Aaron Manheimer I am right here. I specialize in all types of training but my concentration is “post rehab” sports training. If you are looking for a personal trainer who has worked extensively on the rehab side of training but also trains rugby players, pro basketball players, college football, soccer, tennis, volleyball, you name it. Then I am your man. Best place to contact me is aaronderugby@gmail.com
Mickey at National Championships 2009
This workout is normally done by the Chicago Lions RFC Sevens team if practice gets rained out. Give it a try and see how you do.
1 hour 15 minutes
Warm Up
Do the dynamic exercises but in place with a longer hold and only half as much.
Perform each exercise for 30sec rest for 10sec.
Water break between entire circuit 3 minutes
(approx 10-12 min for entire circuit) Complete 4 Rounds of the circuit
1. Star Jumps
2. Bicycle Crunches (keep your shoulders up alternate side to side)
3. Clap Push Ups (not for time, do 15)
4. Single Leg Squat Touchdown (to foot) (Left)
5. Single Leg Squat Touchdown (to foot) (Right)
6. Push Ups X25
7. Supermans
8. Fast Punching (Shadow Boxing)
9. Front Planks (with alternating leg raises)
10. Side Planks (Left) (Earn a star by raising your Right Leg)
11. Side Planks (Right) (Earn a star by raising your Left Leg)
12. Squat Jumps
13. Wall Sit (no break between Wall Sits)
14. Wall Sit
15. Split Cycle Lunge
Stretch at the end (calves, groin, hip flexor (Lunge, make sure pelvis is tilted forward), quads, chest, shoulders, and hips).
