Off Season
Week 2
Day 1
Day 2
Activation Warmup - Day 1
Fire Hydrants (2 x 10 each leg)
- Hands under shoulders
- All motion coming from the hip, no leaning with arms
Down Dog Toe Touches (2 x 8 each foot)
Side Plank (2 x 15 seconds each side)
Prone W's (2 x 10)
- Focus on pinching/engaging muscles between shoulder blades together
Activation Warmup - Day 2
Glute Kickback - Squeeze glute/butt (2 x 12 each)
Prone Alternate Bird Dog (2 x 10 each)
Yoga Push Up (2 x 8)
Kneeling T Spine Mobility - Point elbow to ceiling (2 x 8 each)
Exercises - Day 1
Ankle Hops (3x15)
- Bend knees slightly
- Focus on jumping as high as you can with knees bending slightly
(PAIR WITH)
Altitude Drop Ecc(Eccentric) Squat (3x5)
18" Box, Controlled Squat Down
- Step off 12-24" box
- Land quietly on both feet at the same time
- Land with slight bend in knees and waist
- Focus on knees tracking over toes when bent
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Goblet Squat (Warm Up x10, Warm Up x8, x10, x10)
TEMPO METHOD(2 seconds Eccentric, 2 second Concentric-pause)
- 2 seconds count during squat, 2 second hold at the bottom of squat
- Feet shoulder width or a bit wider
- Knees track over toes(Knees do NOT move toward middle of body)
- Focus on Back Straight, Chin level
- Focus on Butt sinking below knees(90 degrees of more)
(PAIR WITH)
Goblet Squat (x8, x8)
Each set: 5 sec ECC & 3 sec ISO
- Same as Goblet Squat except:
- 5 second to reach the bottom of movement(Eccentric)
- 3 second hold at the bottom of movement(Isometric Hold)
Rest 60-90 seconds between sets
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Small Incline Dumbbell Bench (Warm Up x8, Warm Up x5)
Rest 60-90 seconds between sets
- Start with weight above shoulders
- Bring weight down to tap inside of shoulder(inhale during movement)
- Press weight up to starting position(exhale during movement)
- Focus on the inhale and exhale
Small Incline Dumbbell Bench (x8, x8)
Each set: 5 sec ECC & 3 sec ISO
- Same as Small Incline Dumbbell Bench except:
- 5 second to reach the bottom of movement(Eccentric)
- 3 second hold at the bottom of movement(Isometric Hold)
(PAIR WITH)
- Dumbbell Row (2x12)
- Trunk aligned parallel to floor
- Foot on floor on the same side as the arm performing the row
- Pull dumbbell towards the ribs, slightly brush side with elbow
- Lower dumbbell in controlled manner in the same path as pull
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Kneeling Single Arm Dumbbell Shoulder Press (2 x 12 each arm)
- Start with dumbbell at shoulder
- Press weight above the shoulder(exhale during movement)
- Bring weight down to starting postiong(Inhale during movement)
- Focus on not leaning to one side or another
(PAIR WITH)
Lateral Lunge (2 x 12 each leg)
- Start with feet shoulder width apart.
- Step to one side about 20-30 inches
- Lunge - Bend knee and waist to get butt below knees(90 degrees or more)
- Focus on keep back straight through whole lunge
(PAIR WITH)
Kneeling Ankle Rocker (2 x 12 each ankle)
- Focus on keeping the knee in line with the foot
- Slowly lean forward to reduce the angle of the ankle joint
- Go as far as possible and return to starting position.
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Dumbbell Skull Crusher (2x15)
- Focus on keep elbows directly above shoulders
- Emphasis on the triceps
Laying External Rotation (2x15)
- Focus on keeping elbow at your side the entire movement
- Emphasis on the shoulder
Hip Flips (2 x 12 Total)
- Focus on keeping upper body as still has possible
- Emphasis on hip flexibility
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Gobblet Carry (1 x 50 yards)
- Focus on keeping upper body as still as possible - No swaying from side to side.
Exercises - Day 2
Drop Squat Pause (2x8)
- Focus on moving as fast as possible while keeping good form
- Keep back straight(neutral)
Split Squat Iso (2 x 30 seconds each)
- 30 second hold
- Back knee 2-3 off floor
- Focus on keeping front knee behind the front toe
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Dumbbell Dead Lift (Warm Up x 8, Warm Up x 5, x15, x15)
Stand on bumper plates, rest 60 seconds between sets
- Feet shoulder width apart or a little less
- Dumbbells travel side or in front of legs
- Focus on keeping your weight in heels
- Focus on keeping back straight(neutral) through entire movement
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Dumbbell Bench (Warm Up x 8, Warm Up x 5, x15, x15)
Rest 60 seconds between sets
- Bring weight down to tap inside of shoulder(inhale during movement)
- Press weight up to starting position(exhale during movement)
- Focus on the inhale and exhale
- Focus on keeping both elbows out from body between 75 - 45 degrees
(PAIR WITH)
Prone Y Iso (2 x 15 seconds)
- Focus on pinching/engaging muscles between shoulder blades
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Pull Up Eccentric(ECC) (2 x 4 - 5 seconds eccentric)
- 6 second hold with chin above the bar
- 5 seconds count going down
- Focus on pinching/engaging muscles between shoulder blades together
(PAIR WITH)
Body Weight Step Ups (2 x 15 each side)
- Knee is at 90 degrees when stepping on box
- Focus on driving opposite knee above waist
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Bulgarian Split Squat (2 x 12 each leg)
Body weight
- Front foot barely in front of body
- Keep squatted knee behind toes
- Focus on going straight down with bent knee
(PAIR WITH)
Side Raise (2 x 12)
- Use weight you can efficiently move
- Control the weight all the way up and all the way down
- Focus on pinching/engaging muscles between shoulder blades together
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Single Leg Plank (1 x 30 seconds each leg)
- Keep core engaged(squeeze butt, stomach, and back) through whole time
Pull Up Hang (1 x 30 seconds)
- Underhand grip
- Keep chin above bar for 30 seconds or as long as you can
- Focus on pinching/engaging muscles between shoulder blades together
Prone Hip External Rotation Stretch (1 x 15 seconds each leg)
- Try to get flexed leg at 90 degrees from upper leg to lower leg
- Focus on leaning over the middle of the lower leg
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Feet elevated Belly Breath (1 x 2 minutes)
- Inhale slowly through nose so your stomach expands
- Exhale through pursed(duck face) lips so stomach falls back to spine
- Chest remains still
- Focus on moving your stomach up and down without moving your chest
Day 3
Activation Warmup
Reverse Lunge (2 x 10 each leg)
- Front knee does not move side to side or front to back.
3 way Toe Touch (2 x 4 each foot)
- Reach as far as you can
- Touch out to the front, side, behind
- Focus on keeping back straight(neutral) through entire movement
Laying T Spine Mobility (2 x 5 each side)
- Exhale during the T to get both hands on floor
Ham Touch with Reach (2 x 10 each side)
- Control the movement the entire time
- Don't let back foot touch the ground
Exercises
Glute Lift Isolation (2 x 30 seconds)
- Keep core engaged(squeeze butt, stomach, and back) through whole time
(PAIR WITH)
Technique Squat Jumps (2 x 6)
- Keep core engaged(squeeze butt, stomach, and back) through whole time
- Feet shoulder width or a bit wider
- Knees track over toes(Knees do NOT move toward middle of body)
- Focus on Back Straight, Chin level
- Focus on Butt sinking below knees(90 degrees of more)
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Alternating Dumbbell Bench (Warm Up x 5 each, x 9 each, x 9 each)
Both start at top
- Keep core engaged(squeeze butt, stomach, and back) through whole time
- Bring weight down to tap inside of shoulder(inhale during movement)
- Press weight up to starting position(exhale during movement)
- Focus on the inhale and exhale
(PAIR WITH)
Bent Over Row with Pause (2 x 12)
- Pause at top of row
- Keep core engaged(squeeze butt, stomach, and back) through whole time
- Focus on back being almost parallel with ground
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Goblet Lateral Squat (Warm Up x 5 each, x 9 each, x 9 each)
- Lunge - Bend knee and waist to get butt below knees(90 degrees or more)
- Keep core engaged(squeeze butt, stomach, and back) through whole time
- Focus on keep back straight through whole lunge
(PAIR WITH)
Prone Hip Flex Lift Iso (2 x 20 seconds each)
Toe on Bench
- Keep core engaged(squeeze butt, stomach, and back) through whole time
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Piston Squat (2 x 10 each leg)
Body Weight
- Knees track over toes(Knees do NOT move toward middle of body)
- Focus on Back Straight, Chin level
- Focus on Butt sinking below knees(90 degrees of more)
- Keep core engaged(squeeze butt, stomach, and back) through whole time
(PAIR WITH)
Rear Delt (2x12)
- Control the weight through movement
- Keep core engaged(squeeze butt, stomach, and back) through whole time
- Focus on back being almost parallel with ground
- Focus on pinching/engaging muscles between shoulder blades together
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Tri Push Down (2x12)
- Focus on pinching/engaging muscles between shoulder blades together
- Focus on keeping elbows at sides
(PAIR WITH)
Hammer Curl to Press (2x12)
- Keep elbows in front of hips
- Keep core engaged(squeeze butt, stomach, and back) through whole time
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Suitcase Carry (1 x 50 yards each)
1 HAND ONLY - DO BOTH SIDES
- Focus on keeping spine perpendicular to ground
- Keep core engaged(squeeze butt, stomach, and back) through whole time
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4 way Neck Iso (1 x 15 seconds each way)