The work outs will be posted soon, hopefully tonight(thursday). They
can be found at our website, ultimateucf.com. There is a workout for
friday(Nov. 2), if you don't see it in time to do it, I apologize.
In case it is not on the website, I will post the next couple days
right now.



**** All gym work outs are to be done with short recovery time ****
November 1-4

Thursday:
practice

Friday:
3 mile run
Gym- 2x10 squats
2x10 leg curls
2x10 leg extensions
2x10 calf raises (bodyweight)
2x10 chest exercise
2x10 tricep exercise
2x10 bicep exercise
2x10 shoulder exercise
2x10 back exercise
Core- ball sit-ups
crunches
side crunches (1 set for each side)
super man
aqua man
(repeat everything)
(30 seconds on 15 seconds off for everything)
stretch

* Start with light weights!!!!!!!!!! Do not hurt yourself by
shocking your body with heavy weights.

Saturday:
Off

Sunday:
3 mile run
40 yard Plyos- -muscle memory (knee to chest, straight leg
kicks, butt kicks)
-karaoke (switch direction you are facing
half way)
-2x15 leap-ups (air alert)
-slides switch direction you are facing half
way)
-skips for height
-skips for speed
-regular lunges
-backwards run
-high knees
-butt kicks
-line jumps (1x20 seconds)
-repeat
-stretch
15 seconds rest between everything
* Everything except muscle memory should be done at 100%.


Note: Distance runs should be done before plyos. Distance runs do
not have to be done before gym exercises. If that is the case, warm
up before gym exercises.