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 Power Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x4@ 65%, 2x3@ 75%
Back Squat 4x5@ 65%
Bench Press 10, 8, 6, 4@ 75%
Press- 4x5@ 45%
4- Way Shoulder Routine 2x10
Conditioning: 5 sets 1 minute rest between sets
10 Burpees
10 Overhead Lunges
10 Overhead Side Bends
Cool Down: 3-5 sets x 10-15 reps
Arms
Neck
Baseball: In Season
Game or Practice
Football: Off Season
Barbell Warm Up- Hang Power Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x4@ 65%, 2x3@ 75%
Back Squat 4x5@ 65%
Bench Press 10, 8, 6, 4@ 75%
Press- 4x5@ 45%
4- Way Shoulder Routine 2x10
Conditioning: 5 sets 1 minute rest between sets
10 Burpees
10 Overhead Lunges
10 Overhead Side Bends
Cool Down: 3-5 sets x 10-15 reps
Arms
Neck
Baseball: In Season
Game or Practice
If you cannot do Power Cleans due to lack of equipment a Clean Pull, or Rack Pull can be used in its place. If you have any questions of what these exercises are feel free to contact me.
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