Conditioning 3 – USASF Member Resources

Please select one of the modules below to begin FUNdamentals III – Conditioning. Arm/Shoulder conditioning is first, Core conditioning starts with FUN3 C.5, Leg/Lower Body conditioning starts with FUN3 C.12, and Full Body conditioning starts with FUN3 C.20.

Arm/Shoulder Conditioning

FUN3 C.1 – “Shoulder Lifts”

FUN3 C.2 – “Shoulder Presses”

Shoulder Presses

FUN3 C.3 – “Push Ups”

FUN3 C.4 – “Swings with Bands from Athletic Stance”

Swings with Bands from Athletic Stance

Core Conditioning

FUN3 C.5 – “Cat Backs”

FUN3 C.6 – “Plank Holds”

FUN3 C.7 – “Planks Forwards and Sides”

Planks Forwards and Sides

FUN3 C.8 – “T Rockers”

FUN3 C.9 – “Dead Bugs”

FUN3 C.10 – “Bird Dogs”

FUN3 C.11 – “Side V-Ups”

Leg/Lower Body Conditioning

FUN3 C.12 – “Clam Shells”

FUN3 C.13 – “Fire Hydrants”

FUN3 C.14 – “Two Leg Hamstring Holds”

Two Leg Hamstring Holds

FUN3 C.15 – “Hamstring One Foot Bridge”

Hamstring One Foot Bridge

FUN3 C.16 – “Hamstring Curl with Band”

Hamstring Curl with Band

FUN3 C.17 – “Single Leg Lifts in Sitting Pike – One Leg Bent”

Single Leg Lifts in Sitting Pike – One Leg Bent

FUN3 C.18 – “Lunge Kicks”

FUN3 C.19 – “Calf Raises”

Full Body Conditioning

FUN3 C.20 – “Candlestick Roll Up, Jump to Two Feet”

Candlestick Roll Up, Jump to Two Feet

FUN3 C.21 – “Candle Stick Roll Up to Tuck Jump”

Candle Stick Roll Up to Tuck Jump

FUN3 C.22 – “Levers”

FUN3 C.23 – “Lever Airplane”