Agility Ladder Warm Up OR Dot Drill Warm Up
- Pick 8-10 Drills OR Patterns & Perform For 20-30 Seconds OR 10-15 Yards
POWER:
Dumbbell Push Press (Use Legs & Hips)
4X10
- 40,50,60,70%
* Work Up Steadily & Make Sure You Keep Ribs Down, Pull Shoulders Back and Head Forward Slightly
STRENGTH:
Tire Flips (With & Without A Partner) - If You Don't Have Tire Then Barbell RDL's (4X8 Reps)
4 Sets Of 5 Flips (Partner) OR 3 Flips (Individual)
ASSISTANCE STRENGTH:
DB Supported Row
3X12
SS w/
Zercher Lateral Lunge (Hold 1 DB Across Your Elbows As You Lunge)
3X5EA Way
SS w/
Hollow Rock Holds
3X20 Seconds
MOBILITY:
Three Way Band Shoulder Stretch
* 60 Second Each *
POST ALL WEIGHTS TO COMMENTS
3 comments:
DB PP X10:
Molly F (DB Bench) - 22.5#
Amber - 22.5#
Redding - 17.5#
Molly N - 17.5#
Ashley - 10#
Lauren - 20#
Mollie - 20#
Kiley - 15#
DB Row:
Molly F - 17.5's
Amber - 25's
Redding - 25's
Molly N - 25's
Lauren - 20's
Mollie - 20's
Kiley - 17.5's
Lateral Lunges - 20-25#
DB PS- 20
RDLs- 45
DB Row- 17.5
Lunges- 20
Emma Wright
Katelyn Hinton
Biceps
-cable curls: 3x40# max
-preacher EZ bar curls: 3x40# max
-Zottman DB curls: 3x20# max ea
-EZ bar superset: 3x40# max
Back
-incline bench pull: 3x70# max
-Lat pull downs: 3x110# max
-lower back machine: 3x110#
Abs
-cable crunches reg/obliq:2x120/2x110
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