Wednesday 3/20/13

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
Push Press or Power Jerk 1x5@ 50% 1x5@ 60% 1x5@ 65% 1x5@ 70%
Front Squat 1x5@ 50%, 1x5@ 60%, 3x5@ 60%
Incline Bench 1x8@ 50%, 1x5@ 60%, 1x5@ 70, 1x3@ 75%
Clean Pull  4x5- Heavy
Step Ups 4x5- Moderate Light
4 Way Shoulder Routine (Flexion, Extension, Internal & External Rotation) 2x10 each direction
3 sets x 5 GHR or RDL(#95/#135/#185/#205/#225-only if your technique is good!)
3 sets x 10 Roll Outs

Baseball: In Season

Game/Practice

Hugafication Cycle

OFF

Tactical Strength Program
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