Posts Under ‘Uncategorized’ Category

Recovery Circuit – Control your Range (flexible player)

On your off-days go into the gym and perform this basic circuit in order to help improve recovery so that you’re at the top of your game physically when you have your next training session. This circuit is designed for for athletes that might have more flexibility than most while also having long and lean… Continue Reading →

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

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

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

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

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

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

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 Hip Flexor 30 sec per    … Continue Reading →

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             Eccentric RFESS        … Continue Reading →

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 : 3 : 12 B2 reverse lunge… Continue Reading →