Off Season
Week 6
Day 1
Day 2
Activation Warmup - Day 1
Shoulder Taps (2 x 8 each side)
- Limit weight shift as much as possible
Prone Y Handcuffs (2 x 12)
Bird Dogs (2 x 10 each side)
- Engage core(squeeze butt, stomach, and back) through whole lift
3 Way Lunge (2 x 4 each leg)
Activation Warmup - Day 2
3 Way Ham Touch with Reach (2 x 3 each side)
- No med-ball, use body weight.
Body Weight Squat (2 x 10)
- Engage core(squeeze butt, stomach, and back) through whole lift
- Focus on Butt sinking below knees(90 degrees of more)
Side Dips (2 x 15 each side)
- Elbow under shoulder
Wall Angels (2 x 10)
- Elbows, wrist, and hands in contact with the wall the whole time.
Exercises - Day 1
Skater Jumps with Pause (3 x 6 each leg)
- Pause for 1 second after landing
(PAIR WITH)
Single Leg(SL) Hops for Distance (3 x 10 each leg)
- Hop as far as possible each time
- 10 jumps with each leg
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Back Squat (Warm Up x5, Warm Up x3, Warm Up x1, x 3 ECC, x 3 ECC, x 3 ECC)
6 seconds to reach the bottom of movement(ECC = Eccentric)
Rest 60 seconds between sets
- Tuck tail bone underneath the spine
- Engage core(squeeze butt, stomach, and back) through whole lift
- Hinge at hips and knees
- Knees go slightly forward, but stay behind toes
- Focus on Back Straight, Chin level
- Focus on Butt sinking below knees(90 degrees of more)
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- Dumbbell Bench (Warm Up x 8, Warm Up x 5, x 4 ECC, x 4 ECC, x 4ECC)
6 seconds to reach the bottom of movement(ECC = Eccentric)
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)
Cobra's (3 x 10)
- Hold for 3 seconds at top of cobra
- Hands & feet get off the ground
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Incline Dumbbell(DB) Row (2 x 12)
- Bench at 45 degree angle
- Squeeze muscles between shoulder blades
(PAIR WITH)
Single Leg(SL) Dead Stand Up (2 x 6 each leg)
- Start with knee at 90 degrees or a little below
(PAIR WITH)
Band Anterior(Ant) Tib Isolation (2 x 30 seconds - each)
- Hold for 30 seconds on each foot
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Dumbbell RDL (2 x 12)
- Focus on keeping your back straight(Think about keeping chest out)
Tri Push Down (2 x 12)
- Full range of motion each rep
Standing Ankle Rocker (2 x 12 each)
- Have foot 3 - 5 inches from wall
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Dumbbell Farmer Carry (1 x 50 yards)
- Engage entire core. Pinch shoulder blades together, stick chest out
Exercises - Day 2
Altitude Drop Split Squat (3 x 3 each side)
- Use 18-24" box
- Foot lands farther out than knee(90 degree angle or more between ankle and knee)
(PAIR WITH)
Split Squat Jumps (3 x 12 total jumps)
- Back knee 2-3 off floor
- Move explosively
- Focus on keeping front knee behind the front toe
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Front Squat (Warm Up x 5, Warm Up x 5, Warm Up x 1, x 6, x 6, x 6)
60 second rest between sets
- Tuck tail bone underneath the spine
- Engage core(squeeze butt, stomach, and back) through whole lift
- Hinge at hips and knees
- Knees go slightly forward, but stay behind toes
- Focus on Back Straight, Chin level
- Focus on Butt sinking below knees(90 degrees of more)
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Bench (Warm Up x 5, Warm Up x 3, Warm Up x 1, x 6, x 6, x 6)
Rest 60 seconds between sets
- Start with weight above chest
- Bring weight down to tap your chest(inhale during movement)
- Press weight up to starting position(exhale during movement)
- Focus on the inhale and exhale
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Bulgarian Split Squat (Warm Up x 5 each leg, x 10 each leg, x 10 each leg)
- Front foot barely in front of body
- Keep squatted knee behind toes
- Focus on going straight down with bent knee
(PAIR WITH)
Dumbbell(DB) Shrugs (2 x 15)
- Pinch shoulder blades
- Bring shoulders up to ears
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Single Arm(SA) Dumbbell(DB) Shoulder Press "foot up" (2 x 9)
(PAIR WITH)
Lat Pull Down (2 x 10)
- Pinch shoulder blades when bringing bar down to chest
- Keep chest out/up
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Stability Ball(SB) Stir the Pot (2 x 10 each direction)
- Clockwise and counterclockwise
(PAIR WITH)
Landmine Rotation (2 x 10 each side)
- Use corner of wall or corner of squat rack
- Stand upright with core engages(squeeze butt, stomach, and back) through whole lift
(PAIR WITH)
Glute Kickback (2 x 30 seconds)
Hold leg in upright position for 30 seconds. Squeeze Glute
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Single Arm(SA) Dumbbell(DB) Overhead(OH) Carry (1 x 40 yards, each arm)
- Focus on keeping upper body as still as possible - No swaying from side to side.
Day 3
Activation Warmup
Side Plank Clam (2 x 10 each side)
- Open knee as far as possible without letting hips drop to ground
Cross Over/Under Lunge (2 x 4 each side)
- Step over midline of body
- Try not to turn your hips
Prone I's, Y's, T's, A's (2 x 5 each position)
- Prone IYT's
- Prone A's
- Combine all 4 movements
Glute Lift (2 x 10 each leg)
Squeeze glutes at the top
Exercises
Goblet Lateral Squat Pause (3 x 8 each side)
- Pause for 2 seconds at bottom of lateral squat
(PAIR WITH)
Broad Jumps (3 x 3)
- Jump as far as you can each time
(PAIR WITH)
Eccentric(ECC) Push Up Pause (3 x 4)
- Lower down in 3 seconds - Eccentric Movement
- Pause for 2 seconds at bottom of push up
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Close Grip Bench (Warm Up x 5, Warm Up x 3, Warm Up x 1, 3x3 - 6 seconds ECC)
- Grip bar shoulder width apart
- Elbows come to the sides of chest
(PAIR WITH)
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Split Squat (Warm Up x 8, Warm Up x 5 each, 3 x 3 - 6 seconds ECC)
Bar loaded on back
- Front knee does not go past toe
- Go straight down with back knee, 2 inches from ground.
(PAIR WITH)
Fire Hydrant Iso (3 x 30 seconds each leg)
- Hands under shoulders
- Knee goes out at a 45 degree angle from hip
- Engage core(squeeze butt, stomach, and back) through whole lift
- Hold for 30 seconds
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Dumbbell(DB) Prone Row Iso (2 x 20 seconds)
Laying face down on bench
- Weight should be tough to hold in this position at the end of 20 seconds
- Squeeze shoulder blades together
(PAIR WITH)
Overhead(OH) Side Raise (2 x 12)
Use light weight
- When hands reach shoulders, rotate hand.
- Ends of dumbbells face each other at the top of the lift
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Straight Arm(SA) Tri Push Down (2 x 12)
(PAIR WITH)
Zottman Curl (2 x 10)
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Cross Over Goblet Carry (1 x 40 yards each side)
WALK SIDEWAYS WITH CROSSOVER STEP while in goblet position
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Band 4 way Neck Iso (1 x 15 seconds each way)