Friday 3/8/13

Warm Up:
Mobility:

10 Wrist Circles

10 Elbow Circles

10 Shoulder Circles

10 Trunk Twist

10 Bend and Bow

10 Windmills
Dynamic Stretches:
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. Walking RDL + Leg Swings
10 yrds. Spiderman Lunge plus 5 Superman holds

10 yrds Walking Inchworms
5 Push Ups
5 Sit ups

Football:
Barbell Warm Up- Muscle Clean + Front Squat + Press 2x5
Power Clean 1x5@ 50%, 1x3@ 60%, 1x3@ 70% 1x3@ 80%, 1x2 @ 90%
Back Squat 1x5@ 50% 1x5@ 55% 1x5@ 60% 1x5@ 70%
Bench Press 1x8@ 50%, 1x5@ 60%, 1x3@ 70%, 1x3@ 80%, 1x2 @ 90%
Press- 4x3@ 60%
4- Way Shoulder Routine 2x10
Conditioning: 3 sets 1 min rest between
10 Push Ups
10 Dips or Ring Dips
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: In Season
Practice/Game

Hugafication Cycle

Active Recovery

Tactical Strength Program

Make sure you are warming up to your heavy attempts
Deadlift 1x5- Heavy

TABATA
20 seconds on, 10 seconds rest
Move throughout the prescription
A1 Kettlebell Swings
A2 Box Jumps
B1 Burpees
B2 Pull Ups
C1 Push Ups
C2 Sit Ups