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(Week 4) Monday 4/20

4/20/2020

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  • Warm Up: 
    Dot Drill

  • Set 1: Lower Body,
    Goblet Squat - Medicine Ball or other 1 x 25 (Perfect Form)
  • Set 1: Upper Body,Standard Grip Push Ups Feet Elevated - 1 x 15
  • Set 1: CoreV-ups - 1 x 35
  • Set 1: Dynamic Jump Rope Running - 1 x 200 or Mountain Climbers - 1 x 75



  • Set 2: Lower Body Split Leg Squat Medicine Ball, other or Body Weight - 1 x 10 each leg
  • Set 2: Upper BodyWide Grip Push Ups Feet Elevated - 1 x 15
  • Set 2: CoreT Ab Drill Flat on back, leg’s straight, heels 6” off ground - feet to right hand, then left hand. 1 x 25 each hand.
  • Set 2: Dynamic Up-Downs 1 x 35



  • Set 3: Lower Body Goblet Squat Medicine Ball or other 1 x 25 (Perfect Form)
  • Set 3: Upper Body Standard Grip Push Ups Feet Elevated - 1 x 15
  • Set 3: Core
    V-ups 1 x 35
  • Set 3: DynamicJump Rope Running - 1 x 200
    or Mountain Climbers - 1 x 75


  • Set 4: Lower BodySplit Leg Squat Medicine Ball, other or Body Weight - 1 x 10 each leg
  • Set 4: Upper BodyWide Grip Push Ups Feet Elevated - 1 x 15
  • Set 4: CoreT Ab Drill Flat on back, leg’s straight, heels 6” off ground
    feet to right hand, then left hand. 1 x 25 each hand.
  • Set 4: DynamicUp-Downs 1 x 35



  • Flexibility
    1-2-3-4 Flexibility Program - 30 Seconds 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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