Brown City Football
  • Home
  • Calendar
  • Camp Info.
  • Game Schedules
  • Contact
  • Brown City Schools
  • Summer Workouts

Wednesday (4/1)

4/1/2020

0 Comments

 
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
0 Comments



Leave a Reply.

    Archives

    June 2020
    May 2020
    April 2020
    March 2020

    Categories

    All

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Home
  • Calendar
  • Camp Info.
  • Game Schedules
  • Contact
  • Brown City Schools
  • Summer Workouts