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:
Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x3@ 60% 1x3@ 70%, 1x3 Rep Max
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 65%
Bench Press 1x10@ 50%, 1x8@ 60%, 1x6@ 70%, 1x Rep Max@ 80%
Press- 4x5@ 50%
4- Way Shoulder Routine 2x10
Conditioning: 3 sets
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
Neck- Recommended
Arms- Optional
Baseball:
Game/Practice
Football:
Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x3@ 60% 1x3@ 70%, 1x3 Rep Max
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 65%
Bench Press 1x10@ 50%, 1x8@ 60%, 1x6@ 70%, 1x Rep Max@ 80%
Press- 4x5@ 50%
4- Way Shoulder Routine 2x10
Conditioning: 3 sets
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
Neck- Recommended
Arms- Optional
Baseball:
Game/Practice
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