07.05.05
Workout 2005-07-04
Move Prep A
———–
Hip Crossover 10@
Inverted Hamstring Stretch 5@
Hand Walk 5
Backward Lunge + Twist 5@
Knee Hug Lunge 5@
Forward Lunge Elbow to Instep 5@
Leg Cradle 5@
Drop Lunge 5@
Lateral Lunge 5@
Power A
——-
Rapid Response 2 Foot Linear Base 2×6″
Rapid Response 1 Foot Over Line - Linear 2×6″
Hurdle Hop - Linear Stabilization 2×4@
Split Squat Jump - Non-Countermovement 2×4@
Split Squat Jump - Countermovement 1×4@
Medicine Ball Open Stance Throw (*) 2×8@
Medicine Ball Closed Stance Throw (*) 2×8@
(*) optional
Move Skill A
————
Wall Drill - Static Hold 2×10″
Wall Drill - Marching 2×5@
Wall Drill - Singles 2×5@
Arm Action - Standing Long to Short 2×10″
Acceleration - Falling Start 2×10 yd ea
Acceleration - Static Base 2×10 yd ea
Ball Drop Acceleration x6
IF Practice
———–
Tennis volleying (optional) 15 min
ESD A
—–
Long Ladder (90″ rest between reps) x1-3
Long Shuttle (3′ rest between reps) x1-2
Prehab A
——–
Glute Bridge - 2 leg 1×10
Balancing 2×90 sec ea
Pillar Bridge - Front 1×20″
Pillar Bridge - Side 1×20″
Foream Pronation/Supination 1×15@
Pushup 2×10
Medicine Ball RDL to Overhead Squat 2×10
Split Squat 21×10@
PB Y 1×10
PB T 1×10
PB W 1×10
PB L 1×10
Regen A
——-
Foam roll self massage 8 reps ea
Reach, roll and lift 5
90-90 Stretch 1×10@
Sidelying AIS Shoulder Stretch 1×10@
Sidelying Quad/Hip Flexor Stretch 1×10@
AIS Calf 1×10@
AIS Hamstring 1×10@
AIS IT/Glute 1×10@
AIS Adductor 1×10@
AIS Quad/Hip flexor 1×10@
Prone Hip Rotator / Glute Stretch 1×1 min ea