Rebel 22's Conditioning for Daily Doubles

This sequence of 22 exercises will be done every morning session from August 14th-August 25th.  They may change a little bit from this list but this is a good place to start.

 

1. Shuffles forward, back, side to side for 30 sec

2. Low Defensive position - Hold for 30 sec

3. Sprawl right

4. Sprawl left

5. Push-ups  - 10

6. V sit-ups - 10

7. Squat jumps - 10

8. Side to side hops - double leg - 20 sec

9. Side to side hops - single leg - 20 sec each leg

10. Down to your back and stand up - 10

11. Set of Lines

12. Down to your stomach and stand up - 10

13. Forward and back hops - double leg - 20 sec

14. Forward and back hops - single leg - 20 sec each leg

15. Mock Blocks - 10

16. Mock Spike approaches - 10

17. Sprawl/Ext. Roll/Barrel Roll right

18. Sprawl/Ext. Roll/Barrell Roll left

19. 5 point box drill (quick feet) - 20 sec

20. V sit-ups - 10

21. Plank 30 sec - gradually gets longer each day by 5 sec

22. Stutter drill - left, right, front, back 30 sec