Wednesday (4/1)

Week 1 Wednesday

• Warm Up
  Dot Drill
• Set 1: Lower Body
  Vertical Jump (Goal - high as possible) - 1 x 20
• Set 1: Upper Body
  Diamond Grip Push Ups - 1 x 25
• Set 1: Core
  Front Elbow Plank - 60 Sec.
• Set 1: Dynamic
  Jump Rope - Rt. Ft. - 1 x 50 & Lt. Ft. - 1x 50 or Jumping Jacks 1 x 100
• Set 2: Lower Body
  Vertical Jump (Goal - high & fast off the ground as possible) - 1 x 20
• Set 2: Upper Body
  Bench Dips - 1 x 50 (WATCH THIS VIDEO FIRST)
  
  • Make sure you are doing dips correctly and safe for shoulders 
• Set 2: Core
  Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 25
• Set 2: Dynamic
  Jump Rope - Boxer - 1 x 100 or Mountain Climbers - 1 x 50
• Set 3: Lower Body
  Split Leg Vertical Jump
  (Goal - high as possible - switch stance in air) - 1 x 20
• Set 3: Upper Body
  Diamond Grip Push Ups - 1 x 25
• Set 3: Core
  Front Elbow Plank - 60 Sec.
• Set 3: Dynamic
  Jump Rope - Rt. Ft. - 1 x 50 & Lt. Ft. - 1x 50 or Jumping Jacks 1 x 100
• Set 4: Lower Body
  Split Leg Vertical Jump
  (Goal - high & fast off the ground as possible - switch stance in air) - 1 x 20
• Set 4: Upper Body
  Bench Dips - 1 x 50
• Set 4: Core
  Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 25
• Set 4: Dynamic
  Jump Rope - Boxer - 1 x 100 or Mountain Climbers - 1 x 50
• 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