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Monday (4/13)

4/13/2020

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  • Warm Up: 
    Dot Drill

  • Set 1: Lower Body,
    Overhead Squat with Medicine Ball or other weight - 1 x 15 (Perfect Form)
  • Set 1: Upper Body,
    Diamond Grip Push Ups - 1 x 35
  • Set 1: Core
    T Ab Drill - Lie flat on back, leg’s straight, heels 6” off ground feet to right hand, then left hand. 1 x 20 each hand.
  • Set 1: Dynamic
  • Up-Downs 1 x 30

  • Set 2: Lower Body 
    Overhead Lunge - with Medicine Ball or other weight - 1 x 10 each leg
  • Set 2: Upper Body
    T-Bar Push Up - 1 x 25 each way
  • Set 2: Core
    Seated Twist with Medicine Ball or other weight - 1 x 25 each way
  • Set 2: Dynamic 
    Jump Rope - Right Foot 1 x 100 & Left Foot 1 x 100
    or Jumping Jacks 1 x 150

  • Set 3: Lower Body
    Overhead Squat with Medicine Ball or other weight - 1 x 15 (Perfect Form)
  • Set 3: Upper Body
    Diamond Grip Push Ups - 1 x 35
  • Set 3: Core
    T Ab Drill - Lie flat on back, leg’s straight, heels 6” off ground feet to right hand, then left hand. 1 x 20 each hand.
  • Set 3: Dynamic
    Up-Downs 1 x 30

  • Set 4: Lower Body
    Overhead Lunge - with Medicine Ball or other weight - 1 x 10 each leg
  • Set 4: Upper Body
    T- Push Up - 1 x 10 each way (https://www.youtube.com/watch?v=-SgeUqvNzag)
  • Set 4: Core
    Seated Twist with Medicine Ball or other weight - 1 x 25 each way
  • Set 4: Dynamic
    Jump Rope - Right Foot 1 x 100 & Left Foot 1 x 100
    or Jumping Jacks 1 x 150

  • 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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  • Summer Workouts