Monday 3/30 Workout

Week 1: Monday

• Warm Up:
  • DOT DRILL ROUTINE
• Set 1: Lower Body,
  Parallel (Air) Squat - Body Weight - 1 x 25 (Perfect Form)
• Set 1: Upper Body,
  Wide Grip Push Ups - 1 x 25
• Set 1: Core
  V-ups - 1 x 25
  • V-Up Example
• Set 1: Dynamic
• Jump Rope - 2 Ft. - 1 x 100 or Jumping Jacks 1 x 100
• Set 2: Lower Body 
  Lunge - Body Weight - 1 x 15 each leg
• Set 2: Upper Body
  Standard Grip Push Ups - 1 x 25
• Set 2: Core
  Side Plank on Elbow - 60 Sec. each side
• Set 2: Dynamic 
  Jump Rope - Running - 1 x 100 or Mountain Climbers - 1 x 50
• Set 3: Lower Body
  Parallel Squat - Body Weight - 1 x 25 (Perfect Form)
• Set 3: Upper Body
  Wide Grip Push Ups - 1 x 25
• Set 3: Core
  V-ups - 1 x 25
• Set 3: Dynamic
  Jump Rope - 2 Ft. - 1 x 100 or Jumping Jacks 1 x 100
• Set 4: Lower Body
  Lunge - Body Weight - 1 x 15 each leg
• Set 4: Upper Body
  Standard Grip Push Ups - 1 x 25
• Set 4: Core
  Side Plank on Elbow - 60 Sec. each side
• Set 4: Dynamic
  Jump Rope - Running - 1 x 100 or Mountain Climbers - 1 x 50

 

• Flexibility (Cool Down) ******
  • FLEXIBILITY PROGRAM

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**** PLAYERS *****
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• Text Coach Cooper, Coach Schindler, Coach McClintic, or Coach Jones