Warm Up:
20 yrds. Stride (down and back)
20 yrds. Back Peddle (down and back)
20 yrds. Shuffle Spin (shuffle 10 yrds. spin and shuffle 10 yrds. opposite direction)
20 yrds. Carioca Spin (carioca 10 yrds. spin and carioca 10 yrds. opposite direction)
10 yrds. Spiderman Lunge plus 5 Superman holds
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Trunk Twist
10 Windmills
10 Push Ups
10 Sit ups
Football: Off Season
Barbell Warm Up- Hang Clean + Front Squat + Press 2x5
Push Press or Power Jerk 1x5@ 50%, 3x5@ 60%
Front Squats 4x5@ 50%
Incline Bench 10, 8, 6, 4 @ 70%
Clean Deadlift 4x5 - Heavy
Conditioning: 5 sets 1 minute rest between sets
10 GHR
10 Roll Outs
Baseball: In Season
Game
Football: Off Season
Barbell Warm Up- Hang Clean + Front Squat + Press 2x5
Push Press or Power Jerk 1x5@ 50%, 3x5@ 60%
Front Squats 4x5@ 50%
Incline Bench 10, 8, 6, 4 @ 70%
Clean Deadlift 4x5 - Heavy
Conditioning: 5 sets 1 minute rest between sets
10 GHR
10 Roll Outs
Baseball: In Season
Game
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