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CB Day 3

a1 Bench Power Step Up a2 plank n’ reach a3 Med Ball Supine Chest Pass b1 lateral Heiden Jumps b2 90/90 Hip Rolling c1 Split Squat c2 Alt DB Press c3 1 Arm DB Row d1 Walking Lunges d2 SB Tuckin’s e2 Farmer’s Walk e3 Alt Side Plank
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CB Day 2

a1 Heel Touch a2 Face Pulls w/ Band a3 Pushup & reach b1 Split Squat Jumps b2 1 arm band pullaparts c1 Trap Deadlift c2 Broad Jump c3 Hip Flexor Stretch d1 RFESS – goblet grip d2 Seated Row e1 Single Leg Glute Bridge e2 Pallof Press
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CB Day 1

a1 Depth Jump a2 No Money Drill a3 MB Squat & Throw b1 Resisted Sprints b2 band pullaparts c1 Front Squat d1 Reverse Lunge d2 TRX Row e1 Single Leg SB Curls e2 SB Stir the Pot e3 Landmine Press
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CM Day 3

a1 Bench Power Step Up a2 plank n’ reach a3 Med Ball Supine Chest Pass b1 lateral Heiden Jumps b2 calf rolling c1 Split Squat c2 Alt DB Press c3 1 Arm DB Row   d1 Walking Lunges d2 SB Tuckin’s e2 Farmer’s Walk e3 Alt Side Plank
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CM Day 2

a1 Heel Touch a2 Face Pulls w/ Band a3 Pushup & reach b1 Split Squat Jumps b2 1 arm band pullaparts c1 Trap Deadlift c2 Broad Jump c3 Hip Flexor Stretch d1 RFESS – goblet grip d2 Seated Row e1 Single Leg Glute Bridge e2 Pallof Press
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CM Day 1

a1 MB Jump Squat a2 No Money Drill a3 MB Squat & Throw b1 Resisted Sprints b2 band pullaparts c1 Goblet Squat c2 bench pushup d1 Reverse Lunge d2 TRX Row e1 SB Leg Curls e2 SB Plank Punches e3 Landmine Press
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AM Warm Up

Foam Roll  1 Quads 30 sec per               2 Calves 30 sec per           3 Lats 30 sec per           4 Glutes 30 sec per           Stretch 1 1/2 Kneeling...
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Eccentric Exercises

These exercises place an emphasis on the eccentric part of each lift which is when you are lowering the weight along with graveity.  You need to lower the weight under control.   Lateral Overload Jumps           Eccentric Box Jump          ...
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End of Summer Program: Weight Room #1

The goal here is to get good a couple of really important exercises to improve and increase our muscles ability to produce power by enhancing strength. Order Drill/Exercise : Sets : Reps/distance A1 Goblet squat : 4 : 6 A2 DB Row : 4 : 8 B1 pushup...
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End of Summer Training Program – Field #2

The main focus is going to be on improving your medicine ball throws because they are a full body power exercise that will help improve running speed along with throwing and hitting power.  The only way we can tell if you are getting better is to measure the...
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