Monday (4/13)

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