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
Agility/Change in Direction
ReplyDeleteStrength: 65, 75, 80, 80, 85
Push Ups: 3 each set
Assistance Strength
Conditioning: Made it under 20 every set
Kimberly Bailey
for yesterday:
ReplyDeletejump jack jog warmup for 8 min
squat jumps with med ball 5
hold squat position 5 sec
burpees 1,2,3,4,5
6 times
right into:
lunge jumps 10
lunge bounces 10
lunge dumbell shoulder work 5 each arm
5 times
tire push quad work with med ball swings and jump jacks, 4 sets
quick feet with med ball throws 2 sets of 1min
cardio:
sprint 20 yards, jog 20 yds, 1 pushup burpee, jog 20 yards, 1 pushup burpee, jog 10 yards, repeat, 5 min
abs:
plank hold for 3 min rest, did 2 sets
then 8 min abs
weights:
box squats 5x5 heaviest was 205
hamstring lunge work with 20lb dumbells
hamstring work on ball
-Diane Banderas