Week 4 - Day 1

Morning: Time - 15-20 Minutes

5 Sets (1-2 minute rest between sets) - 35 Squats, 35 Push Ups, 35 Sit Ups.

*Note: Squats - down to at least 90 degrees. Push ups - Make sure your chest goes all the way down and you extend your arms all the way up. We are starting with low reps so that we can have solid form.

Afternoon: Time - 40-45 Minutes

Warm Up:
- 10 minutes of jump rope. If you do not have a jump rope, replicate with an imaginary rope.
- 25 Squats, 25 Push ups, 25 V-Ups
- 2 minutes to stretch.
Stance in Motion:
- 5 Rounds - 45 seconds stance in motion, 15 seconds off to recover.
  - Focus on keeping a low stance and moving your hands and feet while adding in level changes, fakes, and down blocks.
- 5 Rounds - 30 seconds stance in motion, 30 seconds off to recover.
  - Pick up the pace on these 30 second goes.
  - Refer to Week 1 stance video for a refresher.
5 sets with 1 minute rest between - 10 squat jumps, 20 fast jumping jacks, 10 lunge jumps each leg.
- Switch legs on your lunge jumps.
3 sets with a 1-2 minute rest between - 10 feet elevated push ups, 20 normal push ups, as many as possible (AMAP) push ups from knees.
Neck strength: 4 Sets - 1 minute on, 1 minute to recover.
- Start by laying on your back. Lift your head off the floor and switch from shaking your head up and down (shaking head yes motion), side to side (no motion), and ear to shoulder. Switch motions every 5 seconds. Make sure that your head does not touch the floor and your shoulders are down.
Cool down with 3-5 minutes of stretching.
- Refer to Week 1 leg stretches for some examples.

Week 4 - Day 2

Morning: Time - 15-20 Minutes

5 Sets (1-2 minute rest between sets) - 35 Squats, 35 Push Ups, 35 Sit Ups.

*Note: Squats - down to at least 90 degrees. Push ups - Make sure your chest goes all the way down and you extend your arms all the way up. We are starting with low reps so that we can have solid form.

Afternoon: Time - 40 Minutes

Warm Up: 10 Minutes on your own.
- Examples - Jogging, shuffling, stance in motion, jump rope, push ups, sit ups, squats, burpees, etc.
Foot Work Drills: 5 sets - These will be done on a line. 10 seconds on, 10 seconds off. Refer here for a video of 1 round.
- 1 Set:
  - Two feet hopping forward and back.
  - Two feet running forward and back.
  - Two feet scissoring the line. Begin with one foot in front of the line and one behind. Then, jump and switch feet.
  - Two feet hopping side to side.
  - Feet together and apart. Start straddling the line. Foot work is similar to a jumping jack without using your arms.
  - 10 broad jumps.
  - 1 minute break to recover. Repeat for 5 total sets.
Inverted Rows and Dips: 5 Sets - 15 inverted rows and 15 dips.
- These workouts will require you to get creative.
- Inverted Rows - Begin on your back with something above you that you can grab. Pull yourself up getting your chest to the object with your feet on the ground. This may take some experimenting. You can use a solid desk, table, or bar.
- Dips - You can use a chair for these. Begin by sitting on the chair and placing your hands behind you. Next, slide forward so that your butt is off the chair and the weight is on your hands. Keep your legs straight. Then, drop your butt down by bending your arms to 90 degrees and back up.
Lunge workout - 1 minute each leg each exercise. (Total of 8 minutes)
- Forward step in place lunge - Raise knee up and take a step forward, drop to the back knee, then drive backwards to your feet in the same position as you started.
- Back step in place lunge - Start standing, take a back step, and drop to the knee. Then, step back leg up forward.
- Side step in place lunge - Take a lateral step and bend that leg to drop your level. Then, drive up hard and step back up.
- Walking lunge - Regular lunge. Raise knee up, step forward, drop back knee, and drive up to feet. Switch legs as you go like you are walking.
Cool down with 3-5 minutes of stretching.

Week 4 - Day 3

Morning: Time - 15-20 Minutes

5 Sets (1-2 minute rest between sets) - 35 Squats, 35 Push Ups, 35 Sit Ups.

*Note: Squats - down to at least 90 degrees. Push ups - Make sure your chest goes all the way down and you extend your arms all the way up. We are starting with low reps so that we can have solid form.

Afternoon: Time - 35-40 Minutes

Warm Up:
- 200 jumping jacks.
- 50 mountain climbers each leg (100 total).
- 50 burpees.
- 10 deep, paused squats.
- 10 paused push ups.
- 2-3 minute stretch.
Stance in Motion: 30 second break between each go.
- 2 minute go.
- 1 minute go.
- 45 second go.
- 30 second go.
- 45 second go.
- 1 minute go.
- 2 minute go.
  - Focus on keeping a low stance and moving your hands and feet while adding in level changes, fakes, and down blocks.
  - Refer to Week 1 stance video for a refresher.
4 Sets with 1 minute rest between - 20 v-ups and 20 back extensions (Supermans).
- Make sure that you get your back off the ground on your v-up and touch your toes.
- For your back extensions, you will start on your belly with your arms in front. Next, lift your legs and shoulders up by squeezing your back. Hold for 1-2 seconds and back down. Make sure you get your quads off the ground when raising your legs.
Ab Crusher: 2 rounds - 30 seconds on and 10 seconds quick recovery before next exercise.
- Sit ups
- Crunches
- Laying on back, legs straight 6 inches.
- Laying on back, flutter kicks - legs straight and fluttering them up and down.
- Toe touches - laying on back with legs up in the air in a V shape. Touch right toe with both hands. Then, left toe with both hands.
Cool down with 3-5 minutes of stretching.

Week 4 - Day 4

Morning: Time - 15-20 Minutes

5 Sets (1-2 minute rest between sets) - 35 Squats, 35 Push Ups, 35 Sit Ups

*Note: Squats - down to at least 90 degrees. Push ups - Make sure your chest goes all the way down and you extend your arms all the way up. We are starting with low reps so that we can have solid form.

Afternoon: Time - 45 Minutes

Warm Up:
- 7 minutes jumping rope.
- 10 deep squats. Hold at the bottom of each rep for 3 seconds.
- 10 push ups. Hold at the bottom of each rep for 3 seconds.
- 2 minutes to stretch.
Circuit: 3 rounds - 2 minute break between rounds. Round 1 - 40 seconds on, 20 seconds recovery. Round 2 and 3 - 30 seconds on, 30 seconds recovery.
- 1 Round: Every exercise is as fast as you can go while keeping good positioning.
  - Stance in motion
  - Push ups
  - Circling in stance - Change direction every 3-5 seconds.
  - V-ups.
  - Down Block and Circle - Get in your stance, down block and circle on hands back up to stance.
  - Burpees
  - High knees in place - Running in place as fast as you can getting your knees high.
  - Plank
  - Hand stand holds - Kick up to a hand stand on a wall and hold. If you are not comfortable with hand stands, you can start in a push up with your feet touching the wall. Then, walk your hands back and feet up the wall.
  - Neck strength - Start on your back with your head up and shake your head in a yes, no, and ear to shoulder motion.
Take 3-5 minutes to stretch and cool down.

Week 4 - Day 5: Christmas Day

Week 4 - Day 6

Physical work:
- On your own day - I recommend watching a yoga video on YouTube to work on your flexibility. You could also get another workout in, play outside, shovel snow, chop wood, help your parents do some work around the house in your stance. Get creative and have some fun, but be intentional about getting better at wrestling!
Mental work:
- Watch two college wrestling matches around your weight. Go to Flo or YouTube and type in "College Wrestling _____ Pounds."
- While watching the matches, keep an eye on their stance, hand movements, toughness, and overall wrestling IQ (Knowing when to get out of bounds, let go of a leg to avoid stalling, etc.) See both the good and bad decision they make.

Anytime: 30 Minutes

On your own day.
- Celebrate Christmas a little extra by gifting yourself a workout of your choice. Keep your workout around 30 minutes or longer and be thankful for the opportunities you have!
- Merry Christmas!

Week 4 - Day 1

Morning: Time - 15-20 Minutes

​

5 Sets (1-2 minute rest between sets) - 35 Squats, 35 Push Ups, 35 Sit Ups​.​

*Note: Squats - down to at least 90 degrees. Push ups - Make sure your chest goes all the way down and you extend your arms all the way up. We are starting with low reps so that we can have solid form.

​

​

Afternoon: Time - 40-45 Minutes

Warm Up:

10 minutes of jump rope. If you do not have a jump rope, replicate with an imaginary rope.

25 Squats, 25 Push ups, 25 V-Ups

2 minutes to stretch.

Stance in Motion:

5 Rounds - 45 seconds stance in motion, 15 seconds off to recover.

Focus on keeping a low stance and moving your hands and feet while adding in level changes, fakes, and down blocks.​

Refer to Week 1 stance video for a refresher.

5 sets with 1 minute rest between - 10 squat jumps, 20 fast jumping jacks, 10 lunge jumps each leg.

Switch legs on your lunge jumps.​

3 sets with a 1-2 minute rest between - 10 feet elevated push ups, 20 normal push ups, as many as possible (AMAP) push ups from knees.​

Neck strength: 4 Sets - 1 minute on, 1 minute to recover.​

Start by laying on your back. Lift your head off the floor and switch from shaking your head up and down (shaking head yes motion), side to side (no motion), and ear to shoulder. Switch motions every 5 seconds. Make sure that your head does not touch the floor and your shoulders are down.

Cool down with 3-5 minutes of stretching.

Refer to Week 1 leg stretches for some examples.​

Week 4 - Day 2

Morning: Time - 15-20 Minutes

​

5 Sets (1-2 minute rest between sets) - 35 Squats, 35 Push Ups, 35 Sit Ups​.​

*Note: Squats - down to at least 90 degrees. Push ups - Make sure your chest goes all the way down and you extend your arms all the way up. We are starting with low reps so that we can have solid form.

​

​

Afternoon: Time - 40 Minutes

Warm Up:​ 10 Minutes on your own.

Examples - Jogging, shuffling, stance in motion, jump rope, push ups, sit ups, squats, burpees, etc.

Foot Work Drills: 5 sets - These will be done on a line. 10 seconds on, 10 seconds off. Refer here for a video of 1 round.

1 Set​:

Two feet hopping forward and back. ​

Two feet running forward and back.

Two feet scissoring the line. Begin with one foot in front of the line and one behind. Then, jump and switch feet.

Two feet hopping side to side.

Feet together and apart. Start straddling the line. Foot work is similar to a jumping jack without using your arms.

10 broad jumps.

1 minute break to recover. Repeat for 5 total sets.

Inverted Rows and Dips: 5 Sets - 15 inverted rows and 15 dips.

These workouts will require you to get creative.

Inverted Rows - Begin on your back with something above you that you can grab. Pull yourself up getting your chest to the object with your feet on the ground. This may take some experimenting. You can use a solid desk, table, or bar.

Dips - You can use a chair for these. Begin by sitting on the chair and placing your hands behind you. Next, slide forward so that your butt is off the chair and the weight is on your hands. Keep your legs straight. Then, drop your butt down by bending your arms to 90 degrees and back up.

Lunge workout - 1 minute each leg each exercise. (Total of 8 minutes)

Forward step in place lunge - Raise knee up and take a step forward, drop to the back knee, then drive backwards to your feet in the same position as you started. ​

Back step in place lunge - Start standing, take a back step, and drop to the knee. Then, step back leg up forward.

Side step in place lunge - Take a lateral step and bend that leg to drop your level. Then, drive up hard and step back up.

Walking lunge - Regular lunge. Raise knee up, step forward, drop back knee, and drive up to feet. Switch legs as you go like you are walking.

Cool down with 3-5 minutes of stretching.

Week 4 - Day 3

Morning: Time - 15-20 Minutes

​

5 Sets (1-2 minute rest between sets) - 35 Squats, 35 Push Ups, 35 Sit Ups​.​

*Note: Squats - down to at least 90 degrees. Push ups - Make sure your chest goes all the way down and you extend your arms all the way up. We are starting with low reps so that we can have solid form.

​

​

Afternoon: Time - 35-40 Minutes

Warm Up:​

200 jumping jacks.

50 mountain climbers each leg (100 total).

50 burpees.

10 deep, paused squats.

10 paused push ups.

2-3 minute stretch.

Stance in Motion: 30 second break between each go.

2 minute go.

1 minute go.​​​

45 second go.

30 second go.

45 second go.

1 minute go.

2 minute go.

Focus on keeping a low stance and moving your hands and feet while adding in level changes, fakes, and down blocks.​

Refer to Week 1 stance video for a refresher.​

4 Sets with 1 minute rest between - 20 v-ups and 20 back extensions (Supermans).

Make sure that you get your back off the ground on your v-up and touch your toes.

For your back extensions, you will start on your belly with your arms in front. Next, lift your legs and shoulders up by squeezing your back. Hold for 1-2 seconds and back down. Make sure you get your quads off the ground when raising your legs.

5 Sets (1-2 minute rest between sets) - 35 Squats, 35 Push Ups, 35 Sit Ups.

Focus on keeping a low stance and moving your hands and feet while adding in level changes, fakes, and down blocks.

Switch legs on your lunge jumps.

3 sets with a 1-2 minute rest between - 10 feet elevated push ups, 20 normal push ups, as many as possible (AMAP) push ups from knees.

Neck strength: 4 Sets - 1 minute on, 1 minute to recover.

Refer to Week 1 leg stretches for some examples.

5 Sets (1-2 minute rest between sets) - 35 Squats, 35 Push Ups, 35 Sit Ups.

Warm Up: 10 Minutes on your own.

1 Set:

Two feet hopping forward and back.

Forward step in place lunge - Raise knee up and take a step forward, drop to the back knee, then drive backwards to your feet in the same position as you started.

5 Sets (1-2 minute rest between sets) - 35 Squats, 35 Push Ups, 35 Sit Ups.

Warm Up:

1 minute go.

Focus on keeping a low stance and moving your hands and feet while adding in level changes, fakes, and down blocks.

Refer to Week 1 stance video for a refresher.

Ab Crusher: 2 rounds - 30 seconds on and 10 seconds quick recovery before next exercise.

5 Sets (1-2 minute rest between sets) - 35 Squats, 35 Push Ups, 35 Sit Ups

Circuit: 3 rounds - 2 minute break between rounds. Round 1 - 40 seconds on, 20 seconds recovery. Round 2 and 3 - 30 seconds on, 30 seconds recovery.

1 Round: Every exercise is as fast as you can go while keeping good positioning.

Stance in motion

Watch two college wrestling matches around your weight. Go to Flo or YouTube and type in "College Wrestling _____ Pounds."

Celebrate Christmas a little extra by gifting yourself a workout of your choice. Keep your workout around 30 minutes or longer and be thankful for the opportunities you have!