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Organized Summer Workouts

6/5/2020

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SPRING........ (Week 8) Wednesday 5/27

5/27/2020

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Warm Up
Dot Drill

Set 1: Lower Body Vertical Jump
(Goal - high as possible) - 1 x 30
Set 1: Upper Body
Standard Grip Push Ups -
Tap opposite Shoulder - 1 x 20
Set 1: Core
Ab Scissors - Vertical - 1 x 30 each
Set 1: DynamicLine Jumps - 2ft -
1 x 30 front to back -
1 x 30 side to side (fast as possible)
Set 2: Lower BodyVertical Jump (Goal
- high & fast oﬀ the ground as possible)
- 1 x 30
Set 2: Upper BodyWide Grip Push Ups -
Tap opposite Shoulder - 1 x 15
Set 2: CoreAb Scissors - Horizontal - 1 x 30 each
Set 2: Dynamic
Mountain Climbers
- 1 x 75
Set 3: Lower Body
Split Leg Vertical Jump
(Goal - high as possible - switch stance in air) - 1 x 30
Set 3: Upper Body
Standard Grip Push Ups -
Tap opposite Shoulder - 1 x 20
Set 3: Core Ab Scissors - Vertical - 1 x 30 each
Set 3: Dynamic Line Jumps - 2 feet -
1 x 30 front to back -
1 x 30 side to side (fast as possible)

Set 4: Lower Body Split Leg Vertical Jump
(Goal - high & fast oﬀ the ground as possible - switch stance in air) -
1 x 30
Set 4: Upper Body
Wide Grip Push Ups -
Tap opposite Shoulder - 1 x 15
Set 4: Core Ab Scissors - Horizontal - 1 x 30 each
Set 4: Dynamic Mountain Climbers
1 x 75

Flexibility
1-2-3-4 Flexibility Program - 30 Sec. Each Stretch

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(Week 8) Monday 5/25

5/27/2020

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Warm Up:
Dot Drill

Set 1: Lower Body,Goblet Squat - Medicine Ball or other - 1 x 30 (Perfect Form)
Set 1: Upper Body,Standard Grip Push Ups - Feet Elevated
1 x 20
Set 1: CoreV-ups - 1 x 35
Set 1: Dynamic Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100

Set 2: Lower Body Split Leg Squat -
Medicine Ball, other or Body Weight - 1 x 15 each leg
Set 2: Upper BodyWide Grip Push Ups - Feet Elevated
1 x 20
Set 2: CoreT Ab Drill -
Flat on back, leg’s straight, heels 6” oﬀ ground - feet to right hand, then left hand. 1 x 30 each hand.
Set 2: Dynamic Up-Downs 1 x 35
Set 3: Lower Body Goblet Squat -
Medicine Ball or other - 1 x 30 (Perfect Form)
Set 3: Upper Body Standard Grip Push Ups -
Feet Elevated
1 x 20
Set 3: CoreV-ups - 1 x 35
Set 3: DynamicJump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100

Set 4: Lower BodySplit Leg Squat - Medicine Ball, other or Body Weight
1 x 15 each leg
Set 4: Upper BodyWide Grip Push Ups -
Feet Elevated
1 x 20
Set 4: CoreT Ab Drill
Flat on back, leg’s straight, heels 6” oﬀ ground
Feet to right hand, then left hand. 1 x 30 each hand.
Set 4: DynamicUp-Downs 1 x 35

Flexibility
1-2-3-4 Flexibility Program - 30 Seconds Each Stretch

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(Week 7) Wednesday 5/20

5/20/2020

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Warm Up
Dot Drill

Set 1: Lower Body Vertical Jump (Goal - high as possible) - 1 x 25
Set 1: Upper Body
Diamond Grip Push Ups - 1 x 35
Set 1: Core
Front Elbow Plank - 90 Sec.
Set 1: DynamicJump Rope - Rt. Ft. - 1 x 200 & Lt. Ft. - 1x 100 or Jumping Jacks 1 x 200
Set 2: Lower BodyVertical Jump (Goal - high & fast oﬀ the ground as possible) - 1 x 25
Set 2: Upper BodyBench Dips - 1 x 75
Set 2: CoreFlat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
Set 2: Dynamic
Jump Rope - Boxer - 1 x 200 or Mountain Climbers - 1 x 100

Set 3: Lower Body
Split Leg Vertical Jump (Goal - high as possible - switch stance in air) - 1 x 25
Set 3: Upper Body
Diamond Grip Push Ups - 1 x 35
Set 3: Core Front Elbow Plank - 90 Sec.
Set 3: Dynamic Jump Rope - Rt. Ft. - 1 x 200 & Lt. Ft. - 1x 200 or Jumping Jacks 1 x 200

Set 4: Lower Body Split Leg Vertical Jump (Goal - high & fast oﬀ the ground as possible - switch stance in air) - 1 x 25
Set 4: Upper Body
Bench Dips - 1 x 75
Set 4: Core Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
Set 4: Dynamic Jump Rope - Boxer - 1 x 200 or Mountain Climbers - 1 x 100

Flexibility
1-2-3-4 Flexibility Program - 30 Sec. Each Stretch

**** PLAYERS *****
Send a text, snap, or tweet to Coach when you complete the workout!

Snapchat= gdevilfootball
Twitter= @greendevilsfb
Text Coach Cooper, Coach Schindler, Coach McClintic, or Coach Jones

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(Week 7) Monday 5/18

5/18/2020

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Warm Up:
Dot Drill

Set 1: Lower Body,
Overhead Squat - Medicine Ball or other - 1 x 20 (Perfect Form)
Set 1: Upper Body,Diamond Grip Push Ups - 1 x 35
Set 1: CoreT Ab Drill - Flat on back, leg’s straight, heels 6” oﬀ ground - feet to Rt hand, then Lt hand. 1 x 25 each hand.
Set 1: Dynamic Up-Downs 1 x 35

Set 2: Lower Body Overhead Lunge - Medicine Ball or other - 1 x 15 each leg
Set 2: Upper BodyT-Bar Push Up - 1 x 25 each way
Set 2: CoreSeated Twist w/ Medicine Ball or other - 1 x 30 each way
Set 2: Dynamic Jump Rope - Right Foot - 1 x 200 &
Left Foot -1 x 200
or Jumping Jacks 1 x 200

Set 3: Lower Body
Overhead Squat - Medicine Ball or other - 1 x 20 (Perfect Form)
Set 3: Upper Body Diamond Grip Push Ups - 1 x 35
Set 3: CoreT Ab Drill - Flat on back, leg’s straight, heels 6” oﬀ ground - feet to Rt hand, then Lt hand. 1 x 25 each hand.
Set 3: DynamicUp-Downs 1 x 35

Set 4: Lower BodyOverhead Lunge - Medicine Ball or other - 1 x 15 each leg
Set 4: Upper BodyT-Bar Push Up - 1 x 25 each way
Set 4: CoreSeated Twist w/ Medicine Ball or other - 1 x 30 each way
Set 4: DynamicJump Rope - Right Foot- 1 x 200 &
Left Foot-1 x 200
or Jumping Jacks 1 x 200

Flexibility
1-2-3-4 Flexibility Program - 30 Seconds Each Stretch

**** PLAYERS *****
Send a text, snap, or tweet to Coach when you complete the workout!

Snapchat= gdevilfootball
Twitter= @greendevilsfb
Text Coach Cooper, Coach Schindler, Coach McClintic, or Coach Jones

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(Week 6) Wednesday 5/7

5/7/2020

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Warm Up
Dot Drill

Set 1: Lower Body Vertical Jump (Goal - high as possible) - 1 x 25
Set 1: Upper Body
Diamond Grip Push Ups - 1 x 35
Set 1: Core
Front Elbow Plank - 90 Sec.
Set 1: DynamicJump Rope - Rt. Ft. - 1 x 200 & Lt. Ft. - 1x 100 or Jumping Jacks 1 x 200
Set 2: Lower BodyVertical Jump (Goal - high & fast oﬀ the ground as possible) - 1 x 25
Set 2: Upper BodyBench Dips - 1 x 75
Set 2: CoreFlat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
Set 2: Dynamic
Jump Rope - Boxer - 1 x 200 or Mountain Climbers - 1 x 100

Set 3: Lower Body
Split Leg Vertical Jump (Goal - high as possible - switch stance in air) - 1 x 25
Set 3: Upper Body
Diamond Grip Push Ups - 1 x 35
Set 3: Core Front Elbow Plank - 90 Sec.
Set 3: Dynamic Jump Rope - Rt. Ft. - 1 x 200 & Lt. Ft. - 1x 200 or Jumping Jacks 1 x 200

Set 4: Lower Body Split Leg Vertical Jump (Goal - high & fast oﬀ the ground as possible - switch stance in air) - 1 x 25
Set 4: Upper Body
Bench Dips - 1 x 75
Set 4: Core Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
Set 4: Dynamic Jump Rope - Boxer - 1 x 200 or Mountain Climbers - 1 x 100

Flexibility
1-2-3-4 Flexibility Program - 30 Sec. Each Stretch

**** PLAYERS *****
Send a text, snap, or tweet to Coach when you complete the workout!

Snapchat= gdevilfootball
Twitter= @greendevilsfb
Text Coach Cooper, Coach Schindler, Coach McClintic, or Coach Jones

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(Week 6) Monday 5/4

5/4/2020

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Warm Up:
Dot Drill

Set 1: Lower Body,
Overhead Squat - Medicine Ball or other - 1 x 20 (Perfect Form)
Set 1: Upper Body,Standard Grip - Plyo Push Ups - 1 x 15
Set 1: CoreSwimmer: Right Arm & Left Leg oﬀ ground - 90 Second Left Arm & Right Leg oﬀ ground - 90 Second
Set 1: Dynamic Line Jumps
Right Foot - 1 x 30 front to back
Left Foot - 1 x 30 front to back (fast as possible)

Set 2: Lower Body Overhead Lunge - Medicine Ball or other - 1 x 15 each leg
Set 2: Upper BodyDiamond Grip Push Ups
Feet Elevated - 1 x 15
Set 2: CoreSeated Twist & Press w/ Medicine Ball or other
1 x 30 twist each way - 15 presses
Set 2: Dynamic Line Jumps - Right Foot - 1 x 30 side to side - Left Foot - 1 x 30 side to side (fast as possible)
Set 3: Lower Body Overhead Squat - Medicine Ball or other -
1 x 20 (Perfect Form)
Set 3: Upper Body Standard Grip - Plyo - Push Ups
1 x 15
Set 3: Core
Swimmer: Right Arm & Left Leg oﬀ ground 90 Seconds
Left Arm & Right Leg oﬀ ground - 90 Seconds
Set 3: DynamicLine Jumps
Right Foot - 1 x 30 front to back
Left Foot - 1 x 30 front to back (fast as possible)

Set 4: Lower BodyOverhead Lunge - Medicine Ball or other
1 x 15 each leg
Set 4: Upper BodyDiamond Grip Push Ups - Feet Elevated
1 x 15
Set 4: CoreSeated Twist & Press w/ Medicine Ball or other - 1 x 30 twist each way - 15 presses
Set 4: DynamicLine Jumps (fast as possible)
Right Foot - 1 x 30 side to side
Left Foot - 1 x 30 side to side

Flexibility
1-2-3-4 Flexibility Program - 30 Seconds Each Stretch

**** PLAYERS *****
Send a text, snap, or tweet to Coach when you complete the workout!

Snapchat= gdevilfootball
Twitter= @greendevilsfb
Text Coach Cooper, Coach Schindler, Coach McClintic, or Coach Jones

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(Week 5) Mon, Wed, Fri (Repeat)

4/27/2020

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Warm Up:
Dot Drill
- Set 1: Lower Body,
  Overhead Squat - Medicine Ball or other - 1 x 20 (Perfect Form)
- Set 1: Upper Body,Standard Grip - Plyo Push Ups - 1 x 15
- Set 1: CoreSwimmer: Right Arm & Left Leg oﬀ ground - 90 Second Left Arm & Right Leg oﬀ ground - 90 Second
- Set 1: Dynamic Line Jumps
  Right Foot - 1 x 30 front to back
  Left Foot - 1 x 30 front to back (fast as possible)
- Set 2: Lower Body Overhead Lunge - Medicine Ball or other - 1 x 15 each leg
- Set 2: Upper BodyDiamond Grip Push Ups
  Feet Elevated - 1 x 15
- Set 2: CoreSeated Twist & Press w/ Medicine Ball or other
  1 x 30 twist each way - 15 presses
- Set 2: Dynamic Line Jumps - Right Foot - 1 x 30 side to side - Left Foot - 1 x 30 side to side (fast as possible)
- Set 3: Lower Body Overhead Squat - Medicine Ball or other -
  1 x 20 (Perfect Form)
- Set 3: Upper Body Standard Grip - Plyo - Push Ups
  1 x 15
- Set 3: Core
  Swimmer: Right Arm & Left Leg oﬀ ground 90 Seconds
  Left Arm & Right Leg oﬀ ground - 90 Seconds
- Set 3: DynamicLine Jumps
  Right Foot - 1 x 30 front to back
  Left Foot - 1 x 30 front to back (fast as possible)

- Set 4: Lower BodyOverhead Lunge - Medicine Ball or other
  1 x 15 each leg
- Set 4: Upper BodyDiamond Grip Push Ups - Feet Elevated
  1 x 15
- Set 4: CoreSeated Twist & Press w/ Medicine Ball or other - 1 x 30 twist each way - 15 presses
- Set 4: DynamicLine Jumps (fast as possible)
  Right Foot - 1 x 30 side to side
  Left Foot - 1 x 30 side to side

Flexibility
1-2-3-4 Flexibility Program - 30 Seconds Each Stretch

**** PLAYERS *****
Send a text, snap, or tweet to Coach when you complete the workout!

Snapchat= gdevilfootball
Twitter= @greendevilsfb
Text Coach Cooper, Coach Schindler, Coach McClintic, or Coach Jones

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Wednesday (4/22)

4/22/2020

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Warm Up

Dot Drill

Set 1: Lower Body
Vertical Jump (Goal - high as possible) -1 x 30
Set 1: Upper Body
Standard Grip Push Ups - Tap opposite Shoulder - 1 x 20
Set 1: Core
Ab Scissors Vertical - 1 x 30 each.
Set 1: Dynamic
Line Jumps - 2 feet (fast as possible)
1 x 30 front to back
1 x 30 side to side
Set 2: Lower Body
Vertical Jump
(Goal - high & fast off the ground as possible) - 1 x 30
Set 2: Upper Body
Wide Grip Push Ups - Tap opposite Shoulder - 1 x 15
Set 2: Core
Ab Scissors - Horizontal - 1 x 30
Set 2: Dynamic
Mountain Climbers - 1 x 75
Set 3: Lower Body
Split Leg Vertical Jump (Goal - high as possible - switch stance in air) - 1 x 30
Set 3: Upper Body
Standard Grip Push Ups - Tap opposite Shoulder - 1 x 20
Set 3: Core
Ab Scissors Vertical - 1 x 30 each.
Set 3: Dynamic
Line Jumps - 2ft - 1 x 30 front to back - 1 x 30 side to side (fast as possible)

Set 4: Lower Body
Split Leg Vertical Jump (Goal - high & fast oﬀ the ground as possible - switch stance in air) - 1 x 30
Set 4: Upper Body
Wide Grip Push Ups - Tap opposite Shoulder - 1 x 15
Set 4: Core
Ab Scissors - Horizontal - 1 x 30 each
Set 4: Dynamic
Mountain Climbers - 1 x 75

Speed Drills 5 x 50 yards - focus on head & eyes.

5 x 50 yards - focus on arm rotation.
5 x 50 yards - focus on leg drive and plant on ball of foot. Full Speed - rest between

Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch

**** PLAYERS *****
Send a text, snap, or tweet to Coach when you complete the workout!

Snapchat= gdevilfootball
Twitter= @greendevilsfb
Text Coach Cooper, Coach Schindler, Coach McClintic, or Coach Jones

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(Week 4) Monday 4/20

4/20/2020

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Warm Up:
Dot Drill

Set 1: Lower Body,
Goblet Squat - Medicine Ball or other 1 x 25 (Perfect Form)
Set 1: Upper Body,Standard Grip Push Ups Feet Elevated - 1 x 15
Set 1: CoreV-ups - 1 x 35
Set 1: Dynamic Jump Rope Running - 1 x 200 or Mountain Climbers - 1 x 75
Set 2: Lower Body Split Leg Squat Medicine Ball, other or Body Weight - 1 x 10 each leg
Set 2: Upper BodyWide Grip Push Ups Feet Elevated - 1 x 15
Set 2: CoreT Ab Drill Flat on back, leg’s straight, heels 6” oﬀ ground - feet to right hand, then left hand. 1 x 25 each hand.
Set 2: Dynamic Up-Downs 1 x 35
Set 3: Lower Body Goblet Squat Medicine Ball or other 1 x 25 (Perfect Form)
Set 3: Upper Body Standard Grip Push Ups Feet Elevated - 1 x 15
Set 3: Core
V-ups 1 x 35
Set 3: DynamicJump Rope Running - 1 x 200
or Mountain Climbers - 1 x 75
Set 4: Lower BodySplit Leg Squat Medicine Ball, other or Body Weight - 1 x 10 each leg
Set 4: Upper BodyWide Grip Push Ups Feet Elevated - 1 x 15
Set 4: CoreT Ab Drill Flat on back, leg’s straight, heels 6” oﬀ ground
feet to right hand, then left hand. 1 x 25 each hand.
Set 4: DynamicUp-Downs 1 x 35
Flexibility
1-2-3-4 Flexibility Program - 30 Seconds Each Stretch

**** PLAYERS *****
Send a text, snap, or tweet to Coach when you complete the workout!

Snapchat= gdevilfootball
Twitter= @greendevilsfb
Text Coach Cooper, Coach Schindler, Coach McClintic, or Coach Jones

0 Comments

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