FITNESS TRAINING
Unley Rangers

Salmon’s Super Saturday Sessions
Body weight training with basic everyday equipment

Week 1 – Saturday 6th Feb
Beach Olympics – Brighton Beach

Meet at Brighton Jetty then warm up jog down the beach towards Seacliff for stretches and start of games. If you are late just look for the flags down on the beach.

Team events – Punishment for losing teams chosen by winning teams

• Team work out – Push-ups – 1 person after another until failure
• ”last man standing wins it for the team”
• Bucket and Cup Relay – each team must fill their bucket with water using drinking cups. Must run to the water to fill their cup then back to the bucket
• Over & Under Tunnel Ball Sprint – tunnel ball with 25m sprint up and back to move to head of the line
• 5 Push up Sprint, wade/swim Relay – Running relay, must do 5 push ups then run to marker out in the water and back to tag, go through 3 times
• Team Burpee challenge – like push up challenge but everyone goes at the same time. Last man standing wins it for the team
• Bucket Relay – run with buckets full of water or sand to a marker and back
• Beach Flag sprints – 20 metre sprints and dive for hose, get a hose go through to next round, knock out
• Warm down and stretch then some beach cricket and soccer

Week 2 – Saturday 13th February
Back to Nature – Waterfall Gully to Mt Lofty Hike

Meet at Car Park at Waterfall Gully

Walk, jog or run from waterfall gully to Mt Lofty – Some section backward walking for quads.

Freestyle body weight work out up top, each person has to make up an exercise then everyone has to do it

Team juggling challenge up top – 5 Minutes for juggling see which team gets the most consecutive number of hit without hitting the ground.

Walk, jog or run back down from top. Have some warm down stretches at the bottom.

Week 3 – Saturday 20th February
16 Steps of Pain – Adelaide Festival Centre Amphitheatre

Meet at Army Parade grounds across the road

Warm up jog along the Torrens followed by stretches

Not so Sweet 16 team relay

6 different legs – to be repeated twice

• Push-ups
• Donkey Kong’s
• Lunges
• 2 up 1 down
• 2 footed jumps
• Sprint touch each step

* 16 skips of a skipping rope at the top of each run.

Must go up large steps and come down small steps touching each step on the way down, cheaters have to go back and start from either top or bottom again.

Body Weight Row Session

Held on the ramps above the amphitheatre start with 16 reps then 16 sec rest then drop 2 reps each time

16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 – Finish 16sec rest between reps.

Space Invaders

Amphitheatre challenge – must get to the top with out being tagged. Team on the step must stay on their designated step – game of agility and speed.

4-Minute Push Up Session

20 seconds of push-ups 10-second rest, 8 reps. Your score is the lowest amount of push-ups you achieve in any of the 8 20 second rep.

Warm down with a run along the Torrens then some stretching. Then some juggling and mini games on the grass.

Week 4 – Saturday 27th February
Rangers STRONGMAN – Unley High School

Meet at Unley High Bottom Pitches

10 minute warm up and stretching

House of ‘PAIN’

5-card deal (poker hand) game played 2 or 3 times
Jack, Queen, King, Ace = 10
Others card by value of number
Jokers
Red – 100 Squats
Black – 100 Sit Ups
Hearts – Push Ups
Diamonds – Squats or lunges
Clubs – Hovers
Spades – Sit-ups

Events

• Tyres Carry Relay
• Brick Hold
• Bricks Relay
• Car Push Relay
• Tyre Push Relay – Zig Zags
• 90 Second Tyre Flip Session
• Max out Reps Over Head Lifts
• Tyre Throw
• Tug-o-War
• Longest Kick & Throw (kick – off ground and in hand, throw – two hands & 1 handed)

Warm down with mini game of soccer or Footy