announcement, Boys Varsity Football · Keep Active Keep The Faith

Hello Viking Athletes,

I hope you are all doing well and keeping occupied with positive thoughts and actions.

Below I want to give you some workout options to help keep yourself physically active that you can do at home without weight equipment.

This is a time to use principles taught through sports which will help keep you active, positive and successful.

During this time doesn’t mean that your hopes and dreams have to stop. Staying engaged and in shape will give you a huge advantage over those that don’t.

It is the chase and pursuit of improvement that can never stop.

Keep your faith, stay positive and active during this challenging time.

Should you need anything, please reach out to me.

God Bless You All!


Warm Up

50 Jumping Jacks

Dynamic Stretch

Shoulder Mobility Warm Up     Hip Mobility Warm Up
Neck Rolls     Hip Under Bar
Arm Circles     Hip Over Bar
Scarecrows     Over and Backs
Internal/External Rotation     Hip Pointer
3 Way Shoulders     Fire Hydrants
Shoulder Taps    


Day 1

Use a 1 minute rest in between each one of your sets

3 Sets of pushups to failure

3 Sets of decline pushups to failure.  You can use a chair to prop your legs

3 sets of 15 reps squat jumps

3 sets of 1 minute planks

3 sets of 10 reps lateral lunges

3 sets of 15 reps burpees.  Increase by 5 reps each week


Day 2

3 sets of 20 reps alternating jump lunges

3 sets of 90 second reps wall sit

3 sets of 90 second reps planks

3 sets of 30 second reps mountain climbers

3 sets of 15 reps tuck jumps


You can find these exercises online if you need to. Just google them.

Also you can add going for a walk or jog to help build your cardiovascular. These activities will get you outside in the fresh air.