Preseason – Body Weight+ and Endurance Training

Warm Up

• 2 Minute Row or Jump Rope
• Band Pass Throughs x 10
• Lateral Band Walk x 15 (each Side)
• Lunge to Scaption x 10 (each side)
• Inch Worm Push Up x 10
• Pike Hold to Deep Squat x 10

Workout

3 Supersets of 10 Reps. Complete each superset three (3) times. No rest between exercises in the superset, 90-120 seconds rest between supersets.

• Superset 1
  • Lateral Crab Walks
    Back and forth for 60 sec
  • Single Arm Dead Hangs (:15 sec)
  • Body Clean -> Box Jumps
• Superset 2
  • Weighted Side Step Ups
  • Inverted Row
    Use a barbell, rings, TRX or even a table.
  • Box Toe Taps (x75)
• Superset 3
  • Banded Bird Dog
  • Pull Ups (x10)
    Band-assisted OK
  • Kick-Stand RDL (Front toe elevated)
• Core
  • Leg Lowers (x15)
  • Toe Touches (x15)

Cool Down

• Kneeling Hip Flexor Stretch x 30 seconds (each side)
• Band Hamstring Stretch x 60 seconds (each side)
• Pigeon Stretch x 30 seconds –> w/ T-Frame x 5 (each side)
• Lizard Lunge x 30 seconds –> w/ T-Frame x 5 (each side)
• Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.