Warm Up
Mobility
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Trunk Twist
10 Bend and Bow
10 WindmillsDynamic 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. Spiderman Lunge plus 5 Superman holds
10 yrds Walking Inchworms
5 Push Ups
5 Sit ups
5 Push Ups
5 Sit ups
Football:
Active Recovery
Baseball: In Season
Game/Practice
Hugafication Cycle
OFF
Hugafication Cycle
OFF
Tactical Strength Program
Mobility-Perform these stretches after the dynamic warm up.
Mobility-Perform these stretches after the dynamic warm up.
Leg Across Kicks- 5 kicks then hold
Scorpion and Scorpion Quad Stretch- 5 kicks then hold
Figure 4- 10 second hold
Reverse Figure 4- 10 second hold
Fire Hydrants- 3 times each direction (forward/backward)
Hip Flexor Stretch- 10 second hold
Agility- 3 sets 1 rep
5-10-5
L- Drill
Skill
Combat Training (3-5 Rounds)
Strength
Squat 3x5
Scorpion and Scorpion Quad Stretch- 5 kicks then hold
Figure 4- 10 second hold
Reverse Figure 4- 10 second hold
Fire Hydrants- 3 times each direction (forward/backward)
Hip Flexor Stretch- 10 second hold
Agility- 3 sets 1 rep
5-10-5
L- Drill
Skill
Combat Training (3-5 Rounds)
Strength
Squat 3x5
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