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- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x3@ 60% 1x3@ 65%, 1x3@ 70%
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 65%
Bench Press 1x10@ 50%, 1x8@ 55%, 1x6@ 60%, 1x5@ 70%
Press- 4x5@ 50%
4- Way Shoulder Routine 2x10
Conditioning: 5 sets 1 minute rest between sets
10 Burpees
10 Overhead Lunges (#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
10 Overhead Side Bends(#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
Cool Down: 3-5 sets x 10-15 reps
Arms- Optional (Make sure to pick exercises that stress both the Tricep and Bicep!)
Neck- Recommended (Make sure to do all four ways!)
Baseball: In Season
Game or Practice
Football: Off Season
Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x3@ 60% 1x3@ 65%, 1x3@ 70%
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 65%
Bench Press 1x10@ 50%, 1x8@ 55%, 1x6@ 60%, 1x5@ 70%
Press- 4x5@ 50%
4- Way Shoulder Routine 2x10
Conditioning: 5 sets 1 minute rest between sets
10 Burpees
10 Overhead Lunges (#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
10 Overhead Side Bends(#5lbs. /#10lbs. /#25lbs. /#35lbs. /#45lbs.)
Cool Down: 3-5 sets x 10-15 reps
Arms- Optional (Make sure to pick exercises that stress both the Tricep and Bicep!)
Neck- Recommended (Make sure to do all four ways!)
Baseball: In Season
Game or Practice
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