Beautiful Morning for 4 Quarters of AYG

1st Quarter:

  • Mosy
  • Straddle Hops
  • Moroccan night clubs
  • Squats
  • Jog in Place, High Knees, Butt Kickers
  • Shuttles
  • Karaoke
  • Back Pedals
  • Skips
  • Mosy to other field

2nd Quarter:

  • Circle of Fire – AYG- ALL YOU GOT – 30 seconds seven stations two rounds on one, break!!
  • First Station – Jump Lunges both sets
  • Second station – Merkins elbows in…triceps. Second set Normal merkins all you can do in 30 seconds.
  • Third Station – American Hammer and Plank leg to toe…or as close as you can…like your hip.
  • Fourth Station – Burpees and Mountain climbers – feet off the ground.
  • Fifth Station – LBC  and Bicycle crunches
  • Sixth Station – Side planks
  • Seventh Station – Squat Jumps and Wide stance squats
  • After each round jog to goal post and back

3rd Quarter:

  • 15  – 30 yard sprits, (2 striders, 2 95%, 4 AYG, 7 no breathers at AYG intensity.)

4th Quarter:

  • Bear Crawls to cones and back then plank
  • Crab walk to cones and back then plank
  • Chicken walk to cones and back then water break
  • 20 single count side straddle hops


  • Chop – Chops…Up Downs
  • Jog in Place, High Knees, and Butt kickers
  • Crunches with legs going from raised straight to bent knees and elbows to knees.
  • superman lower back exercise…
  • Squat stretch to hands on ground then slowly raising your gluteus…
  • Grab left leg quad stretch and repeat with the right.
  • Calf stretch and three deep breathes.

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