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MON/WED/FRI WEIGHT TRAINING
Foam Rolling
Dynamic Warm-ups
01.Parallel Back Squats
3x12 Rest: 120 secs 70%1RM02.Static Lunges
3x10 each Rest: 90 secs03.Single Leg Box Squat
3x10 each Rest: 90 secs04.Dumbbell Push Press
3x10 Rest: 90 secs05.Dumbbell Shrug Pull
3x10 Rest: 90 secsTUE - PLYOMETRICS
Dynamic Warm-ups
01.Two Foot Ankle Hops
1x10 Rest: 60 secs02.Side To Side Ankle Hops
1x10 Rest: 60 secs03.Hip Twist Ankle Hops
1x10 Rest 60 secs04.Jumping Lunges
1x10 Rest 90 secs05.Standing Jump & Reach
1x10 Rest 90 secsTHU - PLYOMETRICS
Dynamic Warm-ups
01.Two Foot Ankle HopsÂ
2x10 Rest: 60 secs02.Side To Side Ankle Hops
2x10 Rest: 90 secs03.Hip Twist Ankle Hops
2x10 Rest: 60 secs04.Standing Jump & Reach
2x10 Each Rest :90 secs05.Single Leg Push-Off
2x10 Each Rest :90 secs05.Single Leg Push-Off
2x10 Each Rest :90 secsPage updated
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