Elite Lancer Workout

Guys you need to push yourself right now. Since we can not have weights I will be posting workouts every week for all athletes to try to help facilitate muscle growth and development in order for all of you to keep improving. This weeks work out is


push-up/ squat pyramid 10-9-8-7…

10 push-ups and 10 squats, 9 push-ups, 9 squats…

10-25 yard sprints


Incline push-ups 3 X 25, 

Tuck jumps 5 X 15 

Lunges 5 x 10, 

Burpees 5 x 10

Thursday – 20 minutes as many times through as possible

20 Burpees

8 push-ups

20 situps

20 Sqauts

20 sec plank

5 lunges per leg


Push-ups 3 x 15

Sqaut Jumps 3 x 10

Planks 3 x 60 Secs

Reverse Lunges 3 x 12 

It is up to you to keep improving and getting better how good do you want to be. Think “if it is going to be, it is up to me”. Keep working lancer nation.


Coach Hansen

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