Day 3 - Week 1 - Off-Season

WWSC ESt. 2019

Hip CO 8 each

Scorpion 10 each

LSS 4 each

1-3-5 4 each

Waage 4 each


RR 1 Leg 5 sec each

Abs Stretch 3*4sec

Plate Crunch 12

SLSSOT 4 each

Handwalk 4

GB to L 12

GB Jumps 4 each

REPEAT THREE TIMES


Needed:

  • Mini-Band
  • Medicine Ball
  • Dumbbells
  • 3 Cones or Hurdles
  • Blackroll



Stretch all the muscles used in this workout:

  • Chest
  • Wings
  • Abs
  • Hamstrings

Lateral Shuffle 12

CO Step - Stabilize 12

3 Hurdle Drill 4 each

REPEAT TWO TIMES

Movement Prep

Strength #2

Movement Patterns

Stretching

Pre-Hab

Medicine Ball

ESD

Cool Down

strength #1

Pec. Stretch 3*4sec

Archer PushUps 12

Military Press 4​

Lat. Stretch 3*4se​c

Pull-Ups Ma​x

Ball Throw! 4​

REPEAT THREE TIME​S

Ankle ABC Full ABC

Plank 25 seconds

MB Side-Walk 10 each

Dead Bugs 15 each

Glute Bridge 10

Foam Roll- Pec

Foam Roll- Adductor

Foam Roll- Hamstring

Reach, Roll- Physioball

Quadriceps/Hip Flexor Stretch

Chest Pass 12

Overhead Pass 12

Rotational 12 each

Twist n Throw 12 each

REPEAT TWO TIMES

14 mins of moderate running, rowing or skipping