Day 2 - Week 7

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

Quad Stretch 3*4sec

Squat Barbell 4

Squat Jumps 4

Handwalk 4

Lunges DB 4

SS 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
  • Quads
  • 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

Bench Press DB 4

Medicine Ball PU 4

Lat. Stretch 3*4sec

Pull-Up Max

Ball Throw! 4

REPEAT THREE TIMES

AIS Stretch 12

Plank 25 seconds

MB Walk 10 each

SSD 15 each

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

12 mins of running, rowing or skipping (2mins moderate, 1 min intense, 2 mins Cool Down)