Day 3 Little Guys

Elementary & Veteran and Above

Day 3

WEEKS 1 - 3

Before you get started, make sure you have printed a Check Sheet. You'll need to record all of your results on your Check Sheet.

For information on how to complete the Check Sheet, review the Check Sheet Instructions.

For today's training, simply work your way down the left-hand side of this page.

Pre-Exercise Hydration

Ensure you have consumed 8 ounces of water 30 minutes

before beginning exercising.

Exercise Hydration

Ensure you consume 2-4 ounces of a sports performance drink (Accelerade, Glyco-Peak, Cytomax, Gatorade) every 15 minutes while exercising.

Dynamic Warm Up Exercises

It is important that you warm up properly before exercising. Dynamic warm ups will allow you to stretch and warm up at the same time which will dramatically decrease the potential for injuries.

Light Stretch	2-3 minutes, perform leg and calf stretches
Jumping Jacks	1 minute
Imaginary Jump Rope	1 minute - jump up and down simulating using a jump rope
Jog in Place	1 minute
Light Stretch	2-3 minutes, perform leg and calf stretches

IMPORTANT: Do not forget to check each of these drills off the Check Sheet.

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C2C Exercises

When the exercise states "max reps" you should perform as many repetitions as possible without stopping. There is no rest break between exercises... move from one to the next immediately. It is very important that you record only the number of repetitions you perform correctly. If you are unable to complete an exercise, write "UTC) in the appropriate space. (UTC stands for "unable to complete.")

1 Leg Balance Lunge	1 set of max reps, each leg
Super Skaters	1 set of max reps, each leg
Bicycle	1 set of max reps
Calf Raises	25-25-25 reps

IMPORTANT: Do not forget to check each of these drills off the Check Sheet and record time/reps.

REST 2 MINUTES

(Keep moving by walking back and forth swinging arms.)

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C2C Exercises

1 Leg Squat Holds (Stop after 2 minutes)	Alternate 10 seconds each leg up to 2 minutes
Reverse Bicycles	1 set of max reps
Lateral Step Ups	1 set of max reps, each side
Forward Static Lunges	1 set of max reps, each side
Side Static Lunges	1 set of max reps, each side

IMPORTANT: Do not forget to check each of these drills off the Check Sheet.

REST 2 MINUTES

(Keep moving by walking back and forth swinging arms.)

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C2C Exercises

Front Crunches	1 set of max reps
Side Bridge	Hold Max Time Each Side

IMPORTANT: Do not forget to check each of these drills off the Check Sheet.

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Cardio

Choose one of the two cardio routines below:

Bike Ride - 5 Miles, max effort, RECORD TIME

4-2-1's - Sprint 25 meters, rest 10 seconds between sets 4 SETS

REST 1 MINUTE

Sprint 50 meters, rest 10 seconds between sets 2 SET

REST 1 MINUTE

Sprint 100 meters, rest 10 seconds between sets 1 SETS

Post-Exercise Hydration

Ensure you have consumed a protein-based recovery drink within 30 minutes of finishing your training (liquid protein, Muscle Milk Light, glass of chocolate milk, etc.)

* Finish with one set of static stretches

*Consume protein recovery drink within 30 minutes

CONGRATULATIONS!

You have just completed your training for the day. Don't forget to complete your daily logs at the end of the day.

Tips

A hot bath after your workout helps to relax your muscles.

Continue to sip water throughout the day to remain hydrated.

If your joints feel tight, ice them.

The "Choose to Commit" Program was designed to teach a philosophy of making good choices regarding physical and mental training, rest and recovery principles and good nutritional habits... more>>>

In this area you will find training topics associated with the C2C Program. Current C2C participants should study each topic in detail. You will find most of the answers to questions on the C2C online tests covered in this material.