Warm Up

1. SQUATS
2. POGO JUMPS
3. HIGH KNEES
4. JUMPING JACKS
5. FRANKENSTEIN KICKS
6. SUMO SQUATS
7. COSSACK SQUATS
8. MOUNTAIN CLIMBERS
9. FIRE HYDRANTS
10.HIP CIRCLES
11.FROG STRETCH
12.PIRIFORMIS STRETCH
13.ROLLOVERS TO V SITS
14.IRON CROSS
15.HIP FLEXOR STRETCH
16.PIGEON STRETCH
17.KNEE TO CHEST (PARTNER)
18.KNEE TO ARMPIT (PARTNER)
19.HAMSTRING (PARTNER)
20.CROSS BODY (PARTNER)
21.PIRIFORMIS (PARTNER)
22.QUADS (PARTNER)
23.HIP FLEXOR (PARTNER)
24.CHEST (PARTNER)
25.4 WAY NECK (PARTNER)

Stretches #1 - #16: 15 sec.

Stretches #17 25: 12 sec.
*For Time purposes: Only do stretches #1 - #16*
PAIN IS TEMPORARY, PRIDE & TRADITION ARE
FOREVER **GIVE GROUPS 10 MIN. TO
FINISH EACH ALPHABETIC
GROUP; WE WANT THE
DAY 1 PLAYERS TO LIFT FAST WITH
A. Hang Clean 3 x 5 GREAT TECHNIQUE; WE ARE A
TEMPO TEAM; TEMPO, TEMPO,
A. Cork Screw 2 x 10 TEMPO!!!!!!
B. Squats 3 x 5
B. Pull ups / Lat. Pull Down 3 x 10
C. 1 Leg Glute Bridge 3 x 10
C. Bench Press 3 x 6
D. 1 Arm D.B. Row 3 x 10
D. Push Press 3 x 5

DAY 2
A. Power Clean 3 x 3
A. Plank Bridge Sequence 2 x 10
B. Front Squats 3 x 6
B. Face Pulls 3 x 10
C. Hip Extension 3 x 10
C. Incline Bench 3 x 6
D. Hex Bar Dead Lift 3 x 3
D. 1 Arm D.B. Push Press 3 x 5

DAY 3
A. Barbell Complex Hang Clean/ Push Press/ Squat
3x5
A. Barbell Rollouts 3 x 10
B. D.B. Complex Clean / Press / Push up / Row
3 x 10
B. Sit up & Press 3 x 10
C. Plate Circuit Overhead Squat/ Bent-over Rows /
Reverse Lunge + Twist 3 x 10