High School Strength
& Conditioning Program

Choice Health & Fitness and the Grand Forks Parks District are excited to be partnering with the Grand Forks Public Schools to provide strength and conditioning training opportunities for high school athletes.

The Spring Strength & Conditioning Program provides weekly workouts that student athletes can complete at home! Using materials available around the house (such as backpacks, broomsticks, and water jugs) athletes can work on enhancing their strength and conditioning without having to leave the house.

CONTACT INFO

Jared Connell
Program Coordinator

p: 701.746.2790
Email

Phase I

Spring Strength & Conditioning | Phase 1 is a 4-week training program consisting of weekly at-home workouts. The program provides athletes with an option between 3 different training plans, broken into how many workouts they would like to complete each week.

Phase 1 Training Plans

Each training plan consists of a weekly workout schedule and correlating workout cards that feature a variety of at home exercises.

Don’t forget to start every workout with a WARM-UP >

Phase 2

Spring Strength & Conditioning | Phase 2 is a 4-week training program consisting of weekly at-home workouts. The program provides athletes with an option between 3 different training plans, broken into how many workouts they would like to complete each week.

Phase 2 Training Plans

Each training plan consists of a weekly workout schedule and correlating workout cards that feature a variety of at home exercises.

Don’t forget to start every workout with a WARM-UP >

Exercise Instructional Videos

Check out the videos below for instructions on how to correctly complete each exercise.

2 Foot Hip Adductions
21's Bicep Curls
Alternating For/Lat Raise
Bent Over Row
Bicep Curl
Broomstick RDL
Bulgarian Split Squat Jump
Curtsy Squats
Dead Bugs
Decline Push-Ups
Forward to Lateral Raises
Glute Bridge Hold Pull Over
Hip Rotations
Incline Push-Ups
Inverted Row
Lateral Plank Walks
Peck Fly
Pike Jumps
Pike Jumps (side view)
Plank Pull
Plank Towel Slide (up & out)
Pogos (side view)
Push-Ups
Reverse Grip Bicep Curl
Reverse Lunge
Reverse A & Y Fly
Reverse T-Fly
Reverse T & A Fly
Reverse W-Fly
Reverse Y-Fly
Runners Stretch Rotation
Russian Twists
Scarecrow Rehabs (on back)
Seated Dip crossing (toe tap)
Side Squats
Single Leg Glute Bridge
Split Squat Jumps
Squat Jumps
Squats (weighted squats)
Standing In/External Rotation
Superman Roll Over V Up
Swimmer Lifts
Towel Adductions
Towel Leg Curls
Towel Over Hips Glute Bridge
Tricep Kickbacks
Tuck Jumps
Walking Lunges
Wall /Floor Tricep Press
Weighted Scarecrow Rehabs
Windshield Wipers