Superstar Box Lacrosse

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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