Off-season 1.1

Warm-up:

- Quick foot drills

- 4 way leg swing

2 SETS

- Walking Plank x 3 ea.

- Toe touch crunch x 20

- 1 leg glute bridge x 6 ea.

UPPER PRESS:

1. Bench Press x 8 @50%

ss: Bretzel 2.0 x 6

2. Bench Press x 6 @60%

ss: Bretzel 2.0 x 6

3. Bench Press x 4 @65%

ss: Bretzel 2.0 x 6

4. Bench Press x 4 @65%

5. Bench Press x max @60%

LOWER/UPPER PULL

1. Pull-Up x 10

ss: SL Squat to bench x 8ea. @25lbs

ss: Box Jump x 4

2. Pull-Up x 10

ss: SL Squat to bench x 8ea. @35lbs

ss: Box Jump x 4

3. Pull-UP x 10

ss: SL Squat to bench x 8ea. @ +45lbs

Posterior Chain/Vertical Press

1. O.H. Press x 8 @60%

ss: single leg RDL x 8 ea. (U-choose)

2. O.H. Press x 6 @68%

ss: single leg RDL

3. O.H. Press x 6 @75%

ss: single leg RDL

MOBILITY:

8 each

- Alternating shin box

- Bent knee hamstring stretch

- Heel sit thoracic rotation

- Quadruped adductor stretch