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Wednesday 4/8

4/9/2020

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  • 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


​
**** 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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  • Brown City Schools
  • Summer Workouts