Wednesday 1/30/13

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
10 Body weight Squats

Football:
Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5
Push Press or Power Jerk 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 65%
Front Squat 1x5@ 50%, 3x5@ 65%
Incline Bench 1x10@ 50%, 1x8@ 60%, 1x6@ 70, 1x5@ 75%
Clean Pull  4x5- Moderate (Be Smart!)
Step Ups 4x5 (Be Smart!)
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction

Conditioning 5 sets 1 min rest between sets
5 GHR or RDL(#95/#135/#185/#205/#225-only if your technique is good!)
10 Roll Outs

Cool Down 3-5 sets x 10-15 reps
Neck- Recommend
Arms- Optional

Baseball:
Practice/ Game