Day 2 - Week 7
Off-Season
WWSC ESt. 2019
Quad Stretch 3*4sec
Squat Barbell 4
Squat Jumps 4
Handwalk 4
Lunges DB 4
SS Jumps 4 each
REPEAT THREE TIMES
Needed:
Stretch all the muscles used in this workout:
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)