GMS Workout Schedule

Gaffney Middle Football Strength and Conditioning Schedule
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Monday: 5 Rounds
50 air squats
50 sit-ups
25 lunges
50 Crunches

Tuesday: 5 Rounds
20 push-ups
20 V- ups
25 burpees
1 min. Plank

Wednesday: 
50 jumping jacks
Run for ten minutes (this can be in place if you on’t have a safe place to run)
50 Wall Jumps
High Knees (do it until you can’t do them)

Thursday: 5 Rounds
25 Squat Jumps
25 Diamond Push Ups
50 Russian Twists
50 Mountain Climbers

Friday: Off Day

Drink plenty of water each day.
If you have any questions about how to do any of the exercises contact Coach Ellis 864-300-3697.
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