A DAY LIFTS:
STUDIO:
BENCH PRESS X 3 SETS
SHOULDER PRESS X 3 SETS
DIPS X 2 SETS
PULL-UPS X 2 SETS
HEX BAR JUMPS X .3 BW 3 SETS OF 8
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ANKLE MOBILITY
HIP MOBILITY
DYNAMIC WARM-UP-
DYNAMICS:
20 YARDS APART (10 AND 10)
HIGH KNEE PULL TO HIGH KNEE PULL AND TWIST
ANKLE PULL TO ANKLE PULL AND BOW
WALKING FORWARD LUNGE TO FRANKENSTEINS
WALKING BACKWARD LUNGE TO BACKWARDS WALKING DEADS
KIGH KNEES
BUTT KICKS
POWER SKIP X 2
RONNIE LOTTS TO BACK PEDAL X 2
LATERAL SKIP X 2
LATERAL CROSS-OVER X 2
LATERAL CROSS-UNDER X 2
LATERAL SHUFFLE X 2
CARIOCHA X 2
LATERAL CRAWL X 2
4 STEP ACCELERATION X 2
6 STEP ACCELERATION X 2
8 STEP ACCELERATION X 2
JOG-ACCELERATE-JOG
RANDOM POSITION STARTS TO 5 YARD SPRINT
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SINGLE-LEG PLYOMETRICS
SINGLE LEG JUMP TRAINING- ONTO GREEN BOXES
- RIGHT FOOT FORWARD- 6
- LEFT FOOT FORWARD- 6
- RIGHT FOOT-RIGHT SIDE- 6
- LEFT FOOT-RIGHT SIDE-6
- RIGHT FOOT-LEFT SIDE- 6
- LEFT FOOT-LEFT SIDE-6
- BOTH FEET FORWARD- 6
- BOTH FEET SIDEWAYS- 6 TOUCHES ON EACH SIDE
SINGLE LEG BOUNDING ROUTINE:
3 CONSECUTIVE JUMPS ON EACH LEG- RIGHT-RIGHT-RIGHT THEN LEFT-LEFT-LEFT X DOWN AND BACK
ZIG ZAG BOUNDS-
DOWN AND BACK STICK
DOWN AND BACK BOUNCE
DOWN AND BACK CONTINUOUS
BOUNDING RUN FOR LONG STRIDES X 4 LENGTHS OF TURF
10 YARD SPRINTS X 6-8
SHUTTLES
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----------------------------BLUE GROUP---------
BENCH PRESS .8 BW X 3 SETS X 10 REPS
HEX SQUAT/DEADLIFT 1.8 BW X 3 SETS X 10 REPS
PULL-UPS- 3 SETS- AMREP/AMREP/BAND ASSIST
SUPERCAT- 90 POUNDS X 8 REPS X 3 SETS
WEIGHTED CARRY- 65 POUNDS
------------------------GREEN GROUP----------------------
BENCH PRESS .5 BW X 3 SETS X 10 REPS
HEX SQUAT/DEADLIFT BW X 3 SETS X 10 REPS
PULL-UPS- AMREP/AMREP/BAND ASSIST OR BAND ASSIST/BAND ASSIST/BAND ASSIST
SUPERCAT- 75 POUNDS X 8 REPS X 3 SETS
WEIGHTED CARRY- 35 POUNDS
------------------------RED GROUP---------------------
BENCH PRESS .3 BW X 3 SETS X 10 REPS
HEX SQUAT/DEADLIFT .5 BW X 3 SETS X 10 REPS
PULL-UPS- 3 SETS- AMREP/AMREP/BAND ASSIST OR BAND ASSIST/BAND ASSIST/BAND ASSIST
SUPERCAT- 50 POUNDS X 8 REPS X 3 SETS
WEIGHTED CARRY- 25 POUND DUMBELLS
