Wednesday 4/8

• Warm Up
  Dot Drill

• Set 1: Lower Body
  Vertical Jump (Goal - high as possible) - 1 x 25
• Set 1: Upper Body
  Diamond Grip Push Ups - 1 x 35
• Set 1: Core
  Front Elbow Plank - 90 Sec.
• Set 1: Dynamic
  Jump Rope - R Foot. - 1 x 100 & L Foot. - 1x 100 
  or Jumping Jacks 1 x 150

• Set 2: Lower Body
  Vertical Jump (Goal - high & fast off the ground as possible) - 1 x 25
• Set 2: Upper Body
  Bench Dips - 1 x 60
• Set 2: Core
  Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
• Set 2: Dynamic
  Jump Rope - Boxer - 1 x 150 or Mountain Climbers - 1 x 50

• Set 3: Lower Body
  Split Leg Vertical Jump
  (Goal - high as possible - switch stance in air) - 1 x 25
• Set 3: Upper Body
  Diamond Grip Push Ups - 1 x 35
• Set 3: Core
  Front Elbow Plank - 90 Sec.
• Set 3: Dynamic
  Jump Rope - R Foot. - 1 x 100 & L Foot. - 1x 100 
  or Jumping Jacks 1 x 150
  
  
• Set 4: Lower Body
  Split Leg Vertical Jump
  (Goal - high & fast off the ground as possible - switch stance in air) - 1 x 25
• Set 4: Upper Body
  Bench Dips - 1 x 60
• Set 4: Core
  Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
• Set 4: Dynamic
  Jump Rope - Boxer - 1 x 150 or Mountain Climbers - 1 x 50

• Flexibility
  1-2-3-4 Flexibility Program - 30 Sec. Each Stretch

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**** PLAYERS *****
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