by Julie M. | Feb 27, 2018
GENERAL PHYSICAL PREPARATION WARM UP With a partner complete: 30 Partner Wallballs 30 Partner Chest passes 30 Medball Cleans 30 Hollow Rocks 8 TGU (2 ea arm for each athlete) *One person works Then foam roll: – Quads – Hamstrings – Calves –...
by Julie M. | Feb 27, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Lower Body Warm-Up 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges 10 Lateral Cossack Squat X-Band Walk x 10 Steps each direction Then, Foam Roll each Adductor x 10 passes each 20-30s Banded Ankle Distractions...
by Julie M. | Feb 15, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Dynamic Warmup “Dynamic Warm-Up” High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Toy Soldiers Carioca Jumping Jack Shuffle 90 Degree Hip Rotation METABOLIC CONDITIONING 200 Meter Sprint Intervals (No...
by Julie M. | Feb 15, 2018
GENERAL PHYSICAL PREPARATION WARM UP BP Lower Body Warm-Up 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges 10 Lateral Cossack Squat X-Band Walk x 10 Steps each direction Then, Foam Roll each Adductor x 10 passes each 20-30s Banded Ankle Distractions...
by Julie M. | Feb 15, 2018
GENERAL PHYSICAL PREPARATION WARM UP PVC GAME! x 5:00 Then, 5 DB Push Press (ea.) 20 Banded Pull-aparts 5 DB Rows (ea.) 20 Banded Pull-aparts 6 Alt. DB Snatch from the Floor 6 Burpees 20 Banded Pull-aparts STRENGTH/SKILL Close Grip Bench Press (4×6-8) *Rest 60s....
by Julie M. | Feb 15, 2018
GENERAL PHYSICAL PREPARATION WARM UP Pre-warmup mobility w/ lax ball: – Glutes – Quads – Triceps (x30s each trigger point) With empty barbell: 5 RDLs 10 Front Squats 10 Walking Lunges 5 Hang Muscle Cleans 10 Walking Lunges 10 BB Rows Rest 10s 3 Hang...
