SOFTBALL

CHANGE OF DIRECTION: 
Pro-Agility Drills
* Just Use 3 Cones & Set Them Up Like The VIDEO
- All Sprints - First 4 Just You Only
- Last 4 Sprints - Race A Partner
** Work On:
1. Never Backstep, Every Step You Take Should Be Going Forward
2. Plant & Push Off With Outside Foot
3. Stay Low... Never Be Caught In A Full Standing Position

POWER: 
Barbell Snatch (Bar - Position Player, DB - Pitchers - Keep It Light & Fast)
4 Sets Of 5 Reps (Follow The Weights Listed)
(New Players - 25#, 35#, 45#, 45-55#)
(Returners - 45#, 50#, 55#, 55-65#)

STRENGTH: 
Free Squat (Back Squat With NO BOX)
(Just Progressively Keep Adding More Weight.. Make It Difficult, But Still Try To Explode Up!)
WARM UPS: 5 reps , 3 reps
WORK SETS: 2, 2, 2  (3-4 Min Clock)

ASSISTANCE WORK: 
Bent Over DB Row (2 DB's & No Bench)
2X10EA Arm (Start 27.5-30's Or More)
SS w/
Band Stretching
(Overhead, Chest & Lats - 60 Secs Each X 1 Set)

CONDITIONING: 
Stadium Stair Sprints - Try To Find A Section OR A Hill That Takes You At Least 10 Seconds To Finish
* 60 Second Clock - 10 Sets *

POST ALL WEIGHTS AND CONDITIONING TIMES TO COMMENTS

VOLLEYBALL/ WOMEN'S BASKETBALL

CHANGE OF DIRECTION/AGILITY: 
Agility Ladder Warm Up:
- 8-10 Patterns With A Lot Of Single Leg Emphasis

Pro-Agility Drills
* Just Use 3 Cones & Set Them Up Like The VIDEO
- All Sprints - First 4 Just You Only
- Last 4 Sprints - Race A Partner
** Work On:
1. Never Backstep, Every Step You Take Should Be Going Forward
2. Plant & Push Off With Outside Foot
3. Stay Low... Never Be Caught In A Full Standing Position

STRENGTH: 
Volleyball - 3RM Testing - Free Squat
- Use The Following Warm Ups:
Set 1 - 3-5 Reps
Set 2 - 2-3 Reps
Set 3 - 1-2 Reps (80-90%)
Sets 4-6 - All 3 Reps - Be Smart... Make Sure It's A Manageable With PERFECT Depth
(Take 3-5 Mins Rest Between Sets)

POST BEST WEIGHT TO COMMENTS

Great Job Ladies! Keep It Up For A Few More Weeks...

Keep Posting Everything & Working Hard To Get Stronger!

See You All In A Few Weeks...

Justin

SOFTBALL

POWER/SINGLE LEG STRENGTH: 
Reverse Barbell Lunge Jumps (Just Like The Video, But Obviously Come Up Fast & Jump High)
4 Sets Of 3 Each Leg (Add Weight, But Keep Trying To Move Quickly!)
- Position Players - Barbell, Pitchers - DB's 

GYMNASTIC STRENGTH: 
Chest To Bar Pull Ups
3 Sets Of 2-3 Reps Short Of Failure (Use Assistance As Needed, But Make It Hard)
- All This Means Is NOT To Take It To Complete Failure, But Instead Leave A Few Reps There For The Sake Of Staying Consistent On Reps For All Three Sets

ASSISTANCE WORK: 
Hollow Body Holds OR Rocks 
3 Sets Of 30 seconds
SS w/
Letters On Incline Bench 
3 Sets Of Y, T, W (Using 2-5#) For 5 Reps Each Letter

MOBILITY: 
Fielders - Hip Stretching
Pitchers - Band/Upper Body Stretching
* 30-60 Second Holds Each Position *

POST ALL WEIGHTS TO COMMENTS

VOLLEYBALL/ WOMEN'S BASKETBALL

REACTION: 
If You Can Get A Partner Try To Combine The Two Reaction Drills We Have Been Doing For The Last Two Weeks:

Stand 5-10 Feet Back From The Partner Holding Both Tennis Balls...
- Perform Quick & Short Shuffles & Block Jumps (Hitters) OR Burpees (Defensive)
- After 10-15 Seconds Of Alternating These Movements Your Partner Will Drop ONE Of The Tennis Balls... When They Do React Fast & Get It Before The Second Bounce!
* Perform 4 Cycles Of This = 1 Set X 5 Total Sets
** Rest 2-3 Minutes Between Sets

TESTING: 
Pull Up Testing (Start Completely Hanging, Arms Straight & Finish With Chin Completely Over Bar)
- 1 Attempt @ Max Number Of Reps
* Try To See If You Can Do Some With No Assistance... If Not, Then Add A Little Amount Of Resistance As You Can... Then Try Again...

POWER: 
Medicine Ball Throws (Overhead Emphasis)... Check The Video... Throw More Straight Up Instead
- Wall Ball Throws (Maximum Height - 10-11# Ball)
* Use A Backboard OR Wall To Gauge How High You Are Throwing Each Rep

ASSISTANCE WORK: 
Lower Body Complex: Use Two DB's Instead Of A Barbell
1. SL RDL's
2. Lateral Lunge
3. Reverse Lunge
* Lighter Weights & Add More Explosiveness!
2 Sets Of 5 Reps Each Part
SS w/
Medicine Ball Throws (With A Partner)
(Holding A Half Sit Up Position, Do Chest Passes For 10 Reps Then Overhead Throws For 10 Reps)
2 Sets With A 10-13# Ball

CONDITIONING: Conditioning Test Prep 
5 yds & Back, 10 yards & Back, 15 yards & Back (Goal Time Is 15 Seconds OR Faster)
10 Total Sets (New Set Every 60-75 seconds)
- If Your Times Start To Slip A Lot Take Longer Rest, But Start With A 60 Second Clock

POST ALL WEIGHTS & BEST TO WORST CONDITIONING TIME TO COMMENTS

SOFTBALL

Last Three Weeks... We Will Test In Two Weeks So We Are Going To Streamline Things...

SPRINT SPEED: 
Band Resisted Sprints w/ Release (Resist For 6 HARD Steps, Then Let Go & Sprint Hard For 10 Yds)
* 5 Total Sprints *
NO COASTING OR PULLING UP EARLY... DO THE FULL 10 YARDS!

POWER: 
Hang Power Clean (Partial Squat Catch)
WARM UPS: 5, 4
WORK SETS: 3, 3, 3 (Pick A Challenging Weight,  BUT Work The Technique Also - 65-85#)
- Take A 2-3 Minute Rest Between Sets On The Work Sets

STRENGTH: Still Try To Come Up As Fast As You Can During The Squat 
Front Squat
3 Sets Of 3 Reps (Start Relatively Heavy Right Away, But Work The Depth On This One)
- Again... Last Two Sets 2-3 Minutes Rest Between

ASSISTANCE WORK: 
Hip Mobility Work
- Couch Stretch
2X30 Seconds
SS w/
Push Ups (Lock Chest & Hips Together & Touch The TOP Of Your Chest To The Ground)
2X15 (Try To Not Break These Up At All Once You Start)

CONDITIONING: Partner Workout
180 Degree Rotational Jumps X5 Each Direction (Max Height & Perfect Landing)
20 AbMat Sit Ups
30 12" Lateral Barrier Jumps (Two Feet)
(Put A PVC OR Broomstick On Two 12" Boxes & Jump Over OR Use A Thin 12" High Object)
* Max Rounds Between Your & Your Partner In 10 Minutes * 
** If You Are By Yourself Then Perform 4 Total Rounds 

POST ALL WEIGHTS AND TOTAL ROUNDS COMPLETED FOR CONDITIONING TO COMMENTS

VOLLEYBALL/ WOMEN'S BASKETBALL

JUMP POWER: 
Depth Block Jumps (Try To Step Off A Box - 8-12" - REBOUND FAST!)
4 Sets Of 6 Block Jumps (No Second Box To Jump To... Jump And Reach As High As Possible)
* Try To Jump To A Backboard OR Some Other Target To Keep Consistent Height
** Take Your Time... I Want Max Jump Height & Effort For Each Rep and Set 

POWER WORK: Practice The Movement With Heavier Weight, BUT DON'T TEST OUT
Hang Clean (Partial OR Full Squat Catch)
WARM UPS: 5, 5, 4
WORK SETS: 3, 3, 3 - Something Challenging, But Perfect The Motion

CONDITIONING: 
10 Single Leg LATERAL Line Jumps (Each Leg - DON'T TOUCH LINE!)
5 Full Burpees (Chest To Ground)
10 Block Jumps (Find Something To Jump To So You're Consistent)
* Start A New Set Every 60 Seconds X 10 Total Rounds - Start Consistent! * 

POST YOUR CLEAN WEIGHT AND CONDITIONING TIMES TO COMMENTS

SOFTBALL

SPEED WORK: 
Partner Band OR Strap Resisted Sprints (No Release)
4 Sets Of 60 Feet
- Drive Hard & Keep Leaning

POWER: 
Hang Power Snatch (Barbell)
4 Sets Of 5 Reps
* Just Practice The Motion, Stay Between 25-45# - Active Shoulders When Catching The Weight

SINGLE LEG STRENGTH: 
Elevated Split Squats (Back Foot On Bench) - Use Dumbbells For Weight
3X5EA Leg (Start With 25's Or More & GO UP Every Set)

ASSISTANCE WORK: 
Pallof Core Circuit (Check Video)
2X10 Presses Each Position
SS w/
YTW On Bench (Again, Check Video) - Light DB's (2-5#)
2X10 Reps @ Each Letter
SS w/
Underhand Inverted Row (Tempo - Hold At Top For 3 Seconds & Lower Slow For 5 Seconds)
2X6 Reps (SLOW!)

POST ALL WEIGHTS TO COMMENTS

VOLLEYBALL/ WOMEN'S BASKETBALL

AGILITY/CHANGE OF DIRECTION: 
1. Agility Ladder OR Dot Drill Warm Up
- 10 Drills (Single Leg Emphasis)
2. Double Pro-Agility Drills (You'll Have TWO Extra Cones Then The Drill In The Video)
- Place Cones In Center Then Place Cones 3 and 5 yards Away From The Center Cone
- Start With Shuffles To The 3 yards Cone (Right And Left)... Then Shuffles Out To 5 yards (R & L)
- Then Do The Same Pattern With Sprints Instead Of Shuffles

2 Shuffle Sets By Yourself Then 2 More With A Partner Leading
3 Sprint Sets By Yourself Then 3 More With A Partner Leading
** 10 Total Pro-Agility  Drills - ALL OUT!

STRENGTH: 
FREE Squat (No Box) - Add 5-10 More Lbs Than Last Week... Good Depth, Use Your Hips To Drive
5 Sets of 5 Reps

ASSISTANCE STRENGTH: 
Push Ups (Check Out The Video)
2 Sets Of Max PERFECT REPS

ASSISTANCE STRENGTH: 
Hip Extensions
2X15 Reps 
SS w/ 
Single Leg Barbell RDL's
2X10EA Leg
SS w/
Lateral Strength/Stability
(Off Bench HoldX10 secs, 10 Arm Raises While Continuing To Hold, Then 15 Side Crunches)
2 Cycles Through All Of This On Each Side For TWO Sets

CONDITIONING: VB Only 
100 yard Shuttles (25 Yards & Back X 4)
* Must Break 20 Seconds To Count X 10 Sets - 1 Minute Clock

VOLLEYBALL/ WOMEN'S BASKETBALL

REACTION/QUICKNESS: 
1. Visual Reaction - Need A Partner For This One...
- Have A Partner Hand Signal The Following:
1. Left & Right Shuffling
2. Sprints & Back Pedals
3. Block Jump (Point Finger Upwards)
* Keep The Order Random & Change Directions After Just 3-5 Steps
** Go For 30 Seconds Total X 2 Sets **

2. Tennis Ball Drops - Same As Last Week... One In Right & Left Hands, Dropping 1 Only
- Start @ 10 Feet Away & Add Difficulty By Adding Distance, Block Jump First (Hitters), Burpee (Defensive Specialists)
* Each Set Is 10 Total Drops
** Complete 4 Total Sets With 2-3 Minutes Rest Between Sets

POWER/OVERHEAD STRENGTH: 
Standing DB Push Press (Use Leg & Hip Drive)
4 Sets Of 3 Reps (Add A Little More To Each Set Compared To Last Week)
KEY POINTS:
1. Ribs Down
2. Shoulders Up And Through At The Top

GYMNASTICS STRENGTH:
Chest To Bar Pull Ups
3 Sets Of 10 UNBROKEN Reps (No Pausing For All 10 Reps... Lock Out Then Go Right Back Up)

SINGLE LEG STRENGTH: 
Front Squat Position Reverse Barbell Lunges (Yeah, Make Sure You Watch The Video Link)
2 Sets Of 3EA Leg (Start With 65# OR More & Make Big Jumps)
SS w/
Medicine Ball Stability Throws (Chest & Overhead) (Partner Stands On Feet & Throws You The Ball)
2 Sets Of 10 Chest & 10 Overhead (Use A 8-11# Ball)


CONDITIONING: 
* Need A Football Field With Lines OR Some Cones
- Set Cones At Goal Line, 5 yards, & 10 Yards

** Start On The Goal Line Shuffle Out To The 5 Yard Line, Perform A Max Effort Block Jump, Shuffle Back To Goal Line, Then Shuffle Out To 10 Yards & Perform A Burpee, Shuffle Back To The Goal Line... Repeat This Same Pattern But Instead Of Shuffling Perform Sprints Instead...
- Try To Keep All Round Times Between 20-30 Seconds, But Start A New Round Every 1:00 To 1:15
* 10 Total Sets

SOFTBALL

UPPER BODY POWER: 
Med Ball Throws (6-8# Ball)(Max Distance)
1. Ball Slams X10 (Start Completely Overhead, Then Throw Straight Down)
2. Chest Passes X10 (Ball At Chest, Step & Throw)
3. Rotational Med Ball Throws X5EA Side
* 3 Rounds Through - Consistent Speed & Distance Each Round! *

STRENGTH: 
Free Squat (No Box - Make Sure You Hit Parallel!)
5 Sets Of 3 Reps
(Use Your Box Squat Weights From HERE... Add 5-10# Onto Each Set From Last Time)

SINGLE ARM/CORE STRENGTH: 
Single Arm DB Press (No Legs)(17-20# To Start With) 
3X5 Reps Each Arm (Make Sure You Finish The Movement... Shoulder Up, Head Through!)
SS w/
Single Arm DB Row (No Bench)
3X10 Reps Each Arm (Start With 25# OR More)
SS w/
Single Arm Farmers Walk (DB OR Farmers Walk Bar)(90# Or More To Start)
3X25 Yards Right Arm & 25 Yards Back Left Arm
* Increase Weight Each Round *

MOBILITY WORK: 
Lot Of Hip Stretching

VOLLEYBALL/ WOMEN'S BASKETBALL

JUMP POWER: 
Single Leg BOX Jumps (Jump Off 1, But Land On TWO)
2X5EA Leg (12-18" Box)

3 Step Approach Jumps
4 Sets Of 8 Jumps (Get To A Higher Box Than Last Week)

POWER: 
Hang Power Clean (Partial Squat Catch)
- Work On The Motion That We Introduced Last Week - Add A Little Bit More Weight
4-5 Sets Of 5 Reps

STRENGTH: 
Front Squat
5 Sets Of 3 Reps (Build Past Your Best Weight From Last Time - Add 5-10 More Lbs)
- Check You Past Numbers HERE

ASSISTANCE STRENGTH: 
Towel Grip Inverted Rows
2X10 Reps
SS w/
Handstand Push Up Holds (Facing Wall)
2X30 secs

CONDITIONING: 
30 Lateral Barrier Jumps (3 Inch Barrier)
5 Burpees (Chest Touches Ground and Reach Arms Overhead - As Much Range As Possible)
10 Block Jumps (Try To Find Something That's Around 8 Feet High To Touch With Your Fingers)
* Start a New Round Every 60-75 Seconds *
10 Total Rounds- Consistent Times Each Round!

SOFTBALL

SPEED WORK: 
Resisted Sprints
- Run Through Some Wall Drill Mechanics First
- Use A Towel OR Rope & Have Someone Resist You For 45 Feet
* 6 Total Sets - Push Hard For The WHOLE Distance *

STRENGTH: 
Barbell Standing Press (Click The Exercise For A Video)
5 Sets Of 5 Reps (Try To Add 5# Onto Your Final Set From Last Time) - Check HERE 
* Try To Be At Your Hold Weight By Set 3 Then Go Over On Last TWO

GYMNASTICS STRENGTH: 
Underhand Strict CHEST TO BAR Pull Ups
* Again 15 Total Reps - At Least 3, But No More Than 5 Per Set - Less Resistance Than Last Time
** Your Number From Last Time - CHECK HERE

TEAM CONDITIONING: 
Team Shuttle Sprints (In Groups Of 2 Perform The Following... Each Girl Must Do Each Sprint)
160 Yards (40 Yard Line X4 Trips)
120 Yards (30 Yard Line X4 Trips)
80 Yards (20 Yard Line X4 Trips)
40 Yards (10 Yard Line X4 Trips)
80 Yards (20 Yard Line X4 Trips)
120 Yards (30 Yard Line X4 Trips)
160 Yards (40 Yard Line X4 Trips)

POST ALL WEIGHTS AND PULL UP ASSISTANCE ALONG WITH TOTAL TIME IT TOOK YOU FOR ALL THE SPRINTS FROM START TO FINISH

SOFTBALL

POWER: 
Box Jumps OR Check The Upperclass Site If You've Been Here & Have Cleaned Before
5 Sets of 5 Jumps
* As High Of A Box As Possible - Start With 18-20" OR Higher

STRENGTH: 
Front Squat
5 Sets of 3 Reps (Heavier Than You Did For 5 Reps A Few Weeks Back - 10-15# More)

ASSISTANCE STRENGTH: 
Push Ups (Hands On Yellow Bumper OR Higher)
3 Sets Of 6-10 Reps (Once You Lose Form Significantly Stop)
SS w/
Heavy Cable Row (Start Over 150#)
3 Sets Of 10-15 Reps (If It's Easier Do More, If Not Do Less)

POST ALL WEIGHTS TO COMMENTS 

SOFTBALL

POWER:
Standing Long Jumps (Stick Landing With Feet Flat & Butt Back, Knees Out)
3 Sets Of 5 Jumps (Non-Consecutive)

WEIGHTED POWER: 
Floor DB Snatch (Same As The Video But, Start From The Floor)
- 4 Sets Of 5 Reps Each Arm
* Check Your Old Weight HERE - Just A Little Bit Heavier... Move Fast!

SINGLE LEG STRENGTH: 
Front Squat Position Reverse Barbell Lunges (Yeah, Make Sure You Watch The Video Link)
3 Sets Of 5EA Leg (Start With 45# & Make Smart Jumps)

CONDITIONING/ASSISTANCE STRENGTH: 
Inverted Rows (All I'm Looking For Is An Arm Lock Out & Chest Touch... Bent Knees Is Fine)
Full Sit Ups (Shoulders To Floor & Chest To Knees)
* Tabata - 8 Rounds Each
** Tabata Means That You Will Do As Many Reps Of Inverted Rows As Possible In 20 Seconds... You Will Then Have 10 Seconds To Get Ready For Sit Ups... Do 20 Seconds Of Max Rep Sit Ups... Again, You Have 10 Seconds To Get Ready For Rows... Back & Forth Until You Have Done Each 8 Times...

POST YOUR BEST LONG JUMP DISTANCE, ALL WEIGHTS & TOTAL REPS FOR CONDITIONING TO COMMENTS 

VOLLEYBALL/ WOMEN'S BASKETBALL

FINAL TEST DAY...

AGILITY/LATERAL SPEED: 
1. Lateral Barrier Jumps (6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds (Each Leg)
2. Lateral Ski Jumps (Go For Speed and Reps) - SAME AS LAST WEEK BUT LONGER DISTANCE
3X20 Seconds (Minimum Distance For Each Jump Is 5 Feet - Use Cones To Mark This Out)
* Rest 40-60 Seconds Between Sets 
 
TESTING:
Strict Hang Pull Up Test
- 1 Attempt For Max Reps
* Start Hanging With Head Between Elbows, Clear Chin Completely Over Bar & Return To Identical Starting Position

REST 5-10 MINUTES 

Push Up Testing
- Same - 1 Attempt For Max Reps
* Chest MUST Lay On The Ground To Count & Elbow Lock At The Top

SOFTBALL

CHECK YOUR OLD NUMBERS HERE

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) - Watch The Movement Closely In The Video
4X10 (End With A Little Heavier Weight Than Last Time)
* 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 (Get To A Heavier Weight Than You Ended Last Time)
SS w/
Zercher Lateral Lunge (Hold 1 DB Across Your Elbows As You Lunge)
3X5EA Way
SS w/
Hollow Rock Holds
3X30 Seconds

MOBILITY: 
Three Way Band Shoulder Stretch
* 60 Second Each *

POST ALL WEIGHTS TO COMMENTS

SOFTBALL

Lots of Hip Mobility... Jog 800m OR Jump Rope For 3 Minutes Before You Warm Up


OLD WORKOUT NUMBERS HERE

STRENGTH/TECHNIQUE: (Add 5-10# More Than Last Time We Did This)
Back Box Squat (Pick A Box Height Where You Don't Crash Down and Can Keep Control)
5 Sets Of 5 Reps (Start With The Bar & Work The Technique... Watch The Videos TWICE!)
(PRACTICE THIS MOVEMENT... WATCH THE VIDEOS CLOSELY)
Video 1 - Purpose and Set Up - Don't Go Quite So Wide & Work On It
Video 2 - Lift Demo.. Again, Not Quite So Wide & Don't Crash Onto The Box

CONDITIONING: IN GROUPS OF TWO - If No Partner Just Start a New Round Every 3-3:30
10 Wall Ball (11-15# Ball)
15 Box Jumps (18")
20 Jumping Pull Ups (Bar Set At 2-3 Inches BELOW Wrist Height When Fully Standing Up)
* Total Rounds Completed As A Team In 20 Minutes *

POST WORKOUT: 
Off Bench Oblique Crunches (Set Up The Same Way As A Hold, But Just Move Side To Side)
2X20 Reps Per Side
SS w/
Upper Body Stretch (Bands OR No Bands, Just Stretch What Feels Tight)
2X60 Seconds MINIMUM Per Stretch

POST ALL WEIGHTS AND ROUNDS COMPLETED TO COMMENTS 

VOLLEYBALL/ WOMEN'S BASKETBALL

TESTING WEEK... ALMOST... Get A Heavy Weight, But Be Smart! 

JUMP POWER: 
1a. Single Leg Squat Jumps (Jump Off Of ONE, BUT Land On TWO FEET!)
2X5EA Leg
1b. Power Skips
2X50 Yards (Max Height Each Jump)
** Do 1a, REST 60 Seconds, Then 1b... REST 2-3 MINS Then Repeat Again

2. Depth Jumps (STEP OFF, Then Quickly Rebound To A Second Higher Box)
6-12" Step Off Box To A 18-24" Rebound Box (Add Height Each Set)
3 Sets Of 8 Jumps
* Rest 2-3 Minutes Between Sets *

STRENGTH TEST: 
Front Squat - THREE REP MAX TEST
- Perform The Following Warm Up To Each A 3 REP MAX
* Start With The Bar For 5 Reps Then Work Up Steadily To A Hard 3 Reps In No More Than 5-6 Total Sets

MOBILITY AND STRETCH - Take Your Time & Really Hit Your Shoulders In Prep For Friday

OFF TIL WED...

We Are Off Until Next Wednesday For The July 4th Holiday... Feel Free To Do Something Between Now & Then If You Can Especially Conditioning Oriented If You Are Getting Close To Being In-Season...

Have A Great Holiday!


Justin

SOFTBALL

Warm Up.. Hip & Lower Body Rolling

REPEAT FROM JUNE 17th - Check HERE

Dot Drills For Warm Ups - Pick 5 Different Patterns & Run Through Each For 20 Seconds
- Single Leg & Double Leg Drills

STRENGTH: WORK ON THIS LIFT, BUT KEEP IT LIGHTER... SHOULD BE LEGS, NOT BACK
Deadlift (It's a Great Lift, But Learn It Right Before You Really Go Heavy... Watch The Posted Videos)
5 Sets of 5 Reps (Little Heavier Than First Time Around 10# More)
Video 1 - Setting Up
Video 2 - Back Angle
* You Should Have Your Back Flat AND Tension In Your Hamstrings Before You Lift The Bar

GYMNASTICS STRENGTH: 
Push Ups (Slow Tempo, Perfect Positioning... Click The Exercise To Get An Idea What I Want)
3 Sets of 15 PERFECT REPS (Each One That Isn't Is a 10 second Hollow Hold Per Missed Rep)


CONDITIONING: In Pairs Of Two
5 Inverted Rows
10 Push Ball (13-15# Med Ball)
15 Sit Ups
* Max Rounds Accumulated Between The Two Of You In 10 Minutes - GOAL IS 4 ROUNDS EACH

VOLLEYBALL/ WOMEN'S BASKETBALL

Follow Warm Up and Run Though An Agility Ladder For 8-10 Drills If You Have One

AGILITY/LATERAL SPEED: 
1. Lateral Barrier Jumps (6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds (Each Leg)
2. Lateral Ski Jumps (Go For Speed and Reps) - SAME AS LAST WEEK BUT LONGER DISTANCE
3X20 Seconds (Minimum Distance For Each Jump Is 4-5 Feet - Use Cones To Mark This Out)
* Rest 40-60 Seconds Between Sets 

STRENGTH: SAME SET UP AS LAST WEEK JUST ADD LITTLE MORE WEIGHT
Back Box Squat (12" to 15" Box)
5 Sets Of 3 Reps (Add 5-10# Onto Each Set, But Still Make Sure You Feel Hamstring & Hips)
(PRACTICE THIS MOVEMENT... WATCH THE VIDEOS CLOSELY)
Video 1 - Purpose and Set Up - Don't Go Quite So Wide & Work On It
Video 2 - Lift Demo.. Again, Not Quite So Wide & Don't Crash Onto The Box

GYMNASTICS STRENGTH: 
Push Ups (Watch The Video So You Know Exactly What I Want - Click The Exercise Name)
2 Sets Of NEAR MAX REPS (Try To Keep Them Legit Depth The Whole Time)

ASSISTANCE STRENGTH: 
Single Arm Lat Pulldown (Twist Palm In and Out)
2X6EA Arm (MORE WEIGHT THAN LAST WEEK FOR THE SAME NUMBER OF REPS)
SS w/
AbMat Crunches (These Are Slow & Controlled... 5 Second Hold and 3 Seconds Down)
2x30 Reps 

MOBILITY WORK: 
Hip Mobility - Wall Stretch (Skip to 2 Mins In) OR Figure Four Stretch - 2X60 Seconds EA Leg

POST ALL WEIGHTS ALONG WITH HOW MANY PUSH UPS YOU DID EACH SET TO COMMENTS