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Daily Wrestling Workout for April 6, 2011

Daily Wrestling Workout for April 6, 2011

As part of the premium services at HSWrestling.Net we will be rolling out a daily workout for our subscribers as an addition to their current membership benefits.  We will be providing this service free of charge to all users for the next month and then it will become available only to our 2,200+ premium service subscribers.  Premium service members will be able to receive their workouts directly to their email, phone, or HSW account – depending on their desire.

Always remember to Stretch for 5 minutes or so before performing these exercises.

Warm Up

Jumping Jacks – 50 Reps
Shuttle run – 1 min ( 3 cones placed 5 yds apart) take 5 sec rests in between runs
Jump Rope (One leg) – 100 reps each leg


Work Out

Stability ball (Hands on Ball or Bench) push up – 3 sets of 20 – 30
Split Squat (One foot on chair or bench – lunge) – 3 sets of 15 (each leg)
Swiss Ball Pull ups (Place ball between legs) – 2 sets of 10 – 15
Speed Cycle – 5 min at 75% intensity
Jackknife – 3 sets of 30
Hanging Leg Raise – 1 set of 25
Bridge – 2 sets hold for 60 secs
Front and Back Cone Hops (6 cones or boxes) – 1 Set of 12
Lateral Cone Hops – 2 sets of 15


  • How to perform a Jackknife – Get into a pushup position with the tops of your feet and chins on a swiss ball. Pull your knees close to your chest, keep arms straight and squeeze your abs hard at the top.
  • How to perform a lateral cone hop – stand next to a cone or box that’s 8-12 in high, Jump sideways over the cone, landing both feet together. Upon landing, immediately jump back over the cone.