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(Week 7) Wednesday 5/20

5/20/2020

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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: DynamicJump Rope - Rt. Ft. - 1 x 200 & Lt. Ft. - 1x 100 or Jumping Jacks 1 x 200


  • Set 2: Lower BodyVertical Jump (Goal - high & fast off the ground as possible) - 1 x 25
  • Set 2: Upper BodyBench Dips - 1 x 75
  • Set 2: CoreFlat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
    Set 2: Dynamic 
  • Jump Rope - Boxer - 1 x 200 or Mountain Climbers - 1 x 100

  • 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 - Rt. Ft. - 1 x 200 & Lt. Ft. - 1x 200 or Jumping Jacks 1 x 200

  • 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 75 
  • 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 200 or Mountain Climbers - 1 x 100



  • 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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