Thu. 4/11/13

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: Hang Clean + Front Squat + Press 2x5
Hang Power Clean 3x2@ 75%
Push Press 3x3@ 80%
Back Squat 3x5@ 80%
DB Single Leg Squat 3x5
GHR Sit Ups 3x5
Super set/ Back Extension 3x5

QB's
Med Ball Throws 5x1- Moderate Light

Back Squat 3x5@ 80%
DB Single Leg Squat 3x5
GHR Sit Ups 3x5
Super set/ Back Extension 3x5

Baseball:

Barbell Warm Up: Muscle Clean + Front Squat + Press 2x5

• Position Players

Med ball Throws 5x1-Moderate Light
Back Squat 3x5@ 80%
DB Single Leg Squat 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10
GHR Sit Ups  3x5
Super set/ Back Extensions 3x5

• Pitchers

Med ball Throws 5x1-Moderate
Back Squat 3x5@ 80%
DB Single Leg Squat 3x5
4-Way Shoulder (Flexion, Extension, Internal Rotation, External Rotation) 2x10 each direction
GHR Sit Ups 3x5
Super set/ Back Extensions 3x5
Conditioning:
Practice


Hugafication Cycle

Jerks 3x3@ 90% of Monday's
Back Squat 3x3@ 90% of Monday's
Push Press 3x3@ 90% of Monday's
Bench Press 3x3@ 90% of Monday's
Snatch Balance 5x1@ 100%
Press/Press Behind Neck, or Incline Bench/DB Bench 5x5@ 90% of Monday's
Sit Ups (Weighted) 5x5
Arms 5x5@ 90% of Monday's

Tactical Strength Program

Bench Press 3x5
Chin Ups 3x MAX
Dips 3x MAX
Push Ups 3x10