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Bensalem Athletics

Home of the Owls

Bensalem Athletics

Home of the Owls

At Home Workouts


We know this is a difficult time for everyone, especially our athletes who are used to being active and part of a team. 

Here are some at home workouts from some of our coaches. Try them out, and let us know how it's going. 

Wrestling:

 

Boys Soccer:

Bensalem Owls Football

Coronavirus Sucks Workout

 

Gentlemen, I hope all is well and I know this is a weird and difficult time but now is a time to accomplish great things.  Character is defined as “the mental and moral qualities distinctive to an individual”.  It is also often defined by people as “what you do when NO ONE is watching”.  Regardless of whatever definition you use a majority of your success this fall is now COMPLETELY UP TO YOU.  What are you going to do?

 

Below is a complete training session you can do to PREPARE for the season.  This can be done by yourself or with teammates (obviously be smart and practice social distancing).  I’m recommending doing this 4 or 5 times a week.  You can alternate the workouts throughout the week or you can choose to do the same workout throughout one week.  The Owl Special is to be used as a workout itself or is some cases you are asked to choose from that column to complete your own workout.  I also understand if you have to break up the workout throughout the day but do your BEST to complete it.

 

It is very important that we don’t just sit around on the couch doing nothing…we want to be prepared and ready to roll right back into the swing of things when this is all over.

 

Feel free to reach out to me if you have any questions or comments.

 

Stay safe.

Go Owls!!!

Coach Cubbage

 

 

Workout #1

Workout #2

Owl Special: Pick’n Choose

Warm-Up

2-3 minute jog

2-3 minute jog

2-3 minute jog

Dynamic Stretch

1) Knee Grab (pull to chest)

 

2) Reach for the Sky (straight back)

 

3) Frankensteins

 

4) Forward Lunges (big stride, knee to ground)

 

5) Side Lunges (big stride)

 

6) Scoops (point toe up)

 

7) Karaoke (over exaggerate the crossover)

 

8) Back Pedal (slow; chin & chest over knees)

 

9) Arm Circles

 

10) Huggers

 

11) Triceps Stretch

 

12) Bend (sink hips and hold for 30 seconds)

1) Knee Grab (pull to chest)

 

2) Reach for the Sky (straight back)

 

3) Frankensteins

 

4) Forward Lunges (big stride, knee to ground)

 

5) Side Lunges (big stride)

 

6) Scoops (point toe up)

 

7) Karaoke (over exaggerate the crossover)

 

8) Back Pedal (slow; chin & chest over knees)

 

9) Arm Circles

 

10) Huggers

 

11) Triceps Stretch

 

12) Bend (sink hips and hold for 30 seconds)

 

1) Knee Grab (pull to chest)

 

2) Reach for the Sky (straight back)

 

3) Frankensteins

 

4) Forward Lunges (big stride, knee to ground)

 

5) Side Lunges (big stride)

 

6) Scoops (point toe up)

 

7) Karaoke (over exaggerate the crossover)

 

8) Back Pedal (slow; chin & chest over knees)

 

9) Arm Circles

 

10) Huggers

 

11) Triceps Stretch

 

12) Bend (sink hips and hold for 30 seconds)

 

 

 

 

 

 

 

 

Speed Training

*4-6 reps each

 

Acceleration

 

1) Circle & Accelerate (No cones? Use socks, shirts, whatever for landmarks)

 

2) Flying 20’s (build up to top speed)

 

3) Pick’n Choose-Acceleration

 

4) L Drill-accelerate out of turns

(No cones? Use socks, shirts, whatever for landmarks)

*4-6 reps each

 

Explosion

 

1) Broad Jump (bend & explode-through hips and arms)

 

2) 10 Yard Sprint (EXPLODE! Push leg, pull leg)

 

3) Pick’n Choose-Explosion

 

4) Shuttle Drill-explode with change of direction

*4-6 reps

 

1) Striders-1/2 speed, exaggerate/over stride (Acceleration & Explosion)

 

2) Uphill Sprints (Explosion)-sprint up a hill; steep or small incline

 

3) Downhill Sprints (Acceleration)-sprint down a hill, small decline ONLY

 

4) Back Peddle & Accelerate (Acceleration)

 

 

Cardio/Muscle

*20-30 seconds each

*10 second rest

*complete in order 3-5 times

 

1) Push-ups

 

2) Jumping Jacks

 

3) Body Squats (bend deep)

 

 

***If you do NOT have a timer pick a number to reach-20 x’s, 30 times, etc.

*20-30 seconds each

*10 second rest

*complete in order 3-5 times

 

1) Mountain Climbers

 

2) High Knees (jog in place)

 

3) Knee Jumps (each jump pull knees to chest)

 

***If you do NOT have a timer pick a number to reach-20 x’s, 30 times, etc.

*20-30 seconds each

*10 second rest

 

1) Incline Push-ups: hands on steps, feet ground

 

2) Decline Push-ups: feet on steps, hands on ground

 

3) Diamond Push-ups: hands close together, GREAT for triceps!

 

4) Old School Sit-Ups

 

5)Wall Squats-hold 1 minute to as long as possible

 

6) Burpees

 

7) Bear Crawl

 

8) Crab Walk

 

9) Pull-ups

 

OT

*4-6 reps

 

Add 1 or 2 from Cardio/Muscle Pick’n Choose

*4-6 reps

 

Add 1 or 2 from Cardio/Muscle Pick’n Choose

*reps or time

 

Run Neighborhood steps

Core

Complete each 3x’s

 

1) Plank-hold 30 to 45 seconds

 

2) Crunches-AMAP 30-45 seconds

 

3) Pick’n Choose

Complete each 3x’s

 

1) Side Planks-hold 30 to 45 seconds

 

2) Bicycle Crunches-On back, knees off ground, pump knees towards head

AMAP 30-45 seconds

 

3) Pick’n Choose

 

 

Complete each 3x’s

 

1) Alternate Leg Raises-lie on back, raise 1 leg at a time all the way straight up in the air, alternate left & right

 

2) V Ups-lie on back, arms stretched over head, keep legs straight & bring toes and hands up together, & touch

AMAP 30-45 seconds

 

3) Lateral Plank Walk-Push up position, move Left/Right moving hand/leg at same time.

 

4) Plank Tap-Push up position, take right hand and tap left shoulder, take left hand and tap right shoulder

 

5) Old School 6 Inches

Post Workout

1) Sitting or standing-Feet together, grab ankles and hold.

 

2) Sitting or standing-Feet apart, grab Right/Left ankle and hold.

 

3) Sit-Groin stretch (soles of feet together)

4) On back-pull knees to chest

 

5) WASH HANDS!!!!

 

6) HYDRATE!!!!!!

 

7) EAT!!!!  If you can have a Peanut Butter N Jelly sandwich and chocolate milk within 30 minutes of finishing.  It’s great for repairing and building muscle.

 

GO OWLS!!!

1) Sitting or standing-Feet together, grab ankles and hold.

 

2) Sitting or standing-Feet apart, grab Right/Left ankle and hold.

 

3) Sit-Groin stretch (soles of feet together)

4) On back-pull knees to chest

 

5) WASH HANDS!!!!

 

6) HYDRATE!!!!!!

 

7) EAT!!!!  If you can have a Peanut Butter N Jelly sandwich and chocolate milk within 30 minutes of finishing.  It’s great for repairing and building muscle.

 

GO OWLS!!!

1) Sitting or standing-Feet together, grab ankles and hold.

 

2) Sitting or standing-Feet apart, grab Right/Left ankle and hold.

 

3) Sit-Groin stretch (soles of feet together)

4) On back-pull knees to chest

 

5) WASH HANDS!!!!

 

6) HYDRATE!!!!!!

 

7) EAT!!!!  If you can have a Peanut Butter N Jelly sandwich and chocolate milk within 30 minutes of finishing.  It’s great for repairing and building muscle.

 

GO OWLS!!!

 

 

Field Hockey/Lacrosse:

 

Girls Basketball Workout:

 

Cheerleading:

 

Day 1:  Jumps:

10 left straddle leg lifts

10 right straddle leg lifts

10 straddle leg lifts together

20 pike leg lifts together

10 left toe raises

10 right toe raises

10 toe raises together

5 of each jump

 

Day 2:  Arms:

10 push ups

20 arm circles forwards

20 arm circles backwards

10 right side planks

10 left side planks

 

Day 3:  Strength

1 minute wall sit x3

20 right lunges

20 left lunges

15 burpees

30 squats

20 crunches

 

Day 4:

Speed walk/run  1 mile

 

Day 5:

30 jumping jacks

20 bicycles

20 right leg lifts

20 left leg lifts

20 left calf raises

20 right calf raises



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