|
Stretch
and Jump Rope for 5 minutes
|
|
|
|
Cable
Rotators
|
1
set of 10 reps at 0, 90 and 180
|
Internal
and External
|
|
Hang
Cleans
|
4*5
at 60%
|
|
|
Overhead
Squats
|
3*8
at 30%
|
|
|
Lunges
|
3*8
(increase 10 lbs each set)
|
|
|
D/B
Press
|
3*8
(increase 5 lbs each set)
|
|
|
Front
Pulldowns
|
3*10
(increase 10 lbs each set)
|
|
|
Low
Rows
|
4*8
(increase 10 lbs each set)
|
|
|
Medicine
Ball Chest Tosses
|
2*25
|
|
|
Medicine
Ball Squat Jumps
|
2*25
|
|
|
Ladder
routine: Sprint 100 yards 5 times with a :30 second break
between sets. Sprint 300 yards 2 times with a :90 second jogging
break between sets. Complete entire routine twice.
|
|
Abdominals
- Complete 50 seated twists (and throws with partner, if available),
50 Russian twists and 50 roll-ups with 20 lb medicine ball.
|
|
Stretch
and Slide Board for 5 minutes
|
|
|
Empty
Cans
|
3*8
|
|
Hang
Snatches
|
4*5
at 60%
|
|
Front
Squats
|
3*8
at 50%
|
|
Overhead
Lunge Walks
|
3
walks with medicine ball
|
|
Chin
Ups
|
3*8
|
|
D/B
Bench Press
|
3*8
(increase 5 lbs each set)
|
|
Low
Rows
|
4*8
(increase 10 lbs each set)
|
|
Overhead
Medicine Ball Tosses
|
2*25
|
|
Medicine
Ball Hip Rotations
|
2*25
+ 25
|
|
Interval
training: Using 20 lb medicine ball jog up and down 1 row
of bleacher stands for 2 minutes and then rest 2 minutes.
Complete 6 sets.
|
|
Abdominals
- Complete 50 Quick Reaches, 50 Crunches and 50 roll-extensions
with 20 lb medicine ball.
|
|
Dot
Drill for 5 minutes
|
|
|
|
Cable
Rotators
|
1
set of 10 reps at 0, 90 and 180 degrees rotation
|
Internal
and External
|
|
Medicine
Ball Step Ups
|
3*8
+ 8
|
|
|
Power
Shrugs
|
4*10
(increase 10 lbs each set)
|
|
|
Squats
|
3*8
at 70%
|
|
|
Leg
Presses
|
3*8
(increase 10 lbs each set)
|
|
|
D/B
Press
|
4*8
(increase 5 lbs each set)
|
|
|
Bench
Press
|
3*8
at 70%
|
|
|
Upright
Rows
|
3*8
(increase 10 lbs each set)
|
|
|
Medicine
Ball Approach Jumps
|
2*25
|
|
|
Medicine
Ball Wood Choppers
|
2*25
+ 25
|
|
|
Ladder
routine: Sprint "Flying 20s" 10 times with a :15
second break between sets. Sprint 200 yards 3 times with a
:60 second jogging break between sets. Complete entire routine
twice.
|
|
Abdominals
- Your choice of 3 exercises
|
