FEATHER RIVER FOOTBALL
FEATHER RIVER FOOTBALL
STRENGTH & CONDITIONING **SUMMER 2017**
FEATHER RIVER STRENGTH - 2017 PHASE I
-
WEEK 1 (6/5-6/8)
Dynamic Warm up *Shoulder roll *Arm circles *Arm across *Standing quad *Hip & Hammy *Sumo
NAME
Core / Stabalization
HT
** PAIR A's & Bs ** MONDAY - L1 (60% ) - 45 sec clock Movement Set 1 Snatch W/Knee Raise 10x A1-Over Head Squat 10x A2-Pull Up / Invt Row 10x B1-Lat Step up 10x 10x B2-Kneeling SA DB Press Auxiliary TUESDAY - U1 (60% ) - 45 sec clock Movement Set 1 High Pull W/ Stretch 10x A1- DB Bench 10x A2-Good Mornings 10x B1-Push Press 10x B2-Lunge 10x Auxiliary
WT
CLEAN
SQUAT
BENCH
D LIFT
Set 3
Set 4
Set 5
Rest 2:25
Set 2 10x 10x 10x 10x 10x
10x 10x 10x 10x 10x
Set 2 10x 10x 10x 10x 10x
WEDNESDAY - L2 (65%) - 45 sec clock Movement Set 1 Set 2 Power Clean W/Stretch10x 10x A1- SL Squat 10x 10x A2-TIY 10x 10x B1-Goblet Squats 10x 10x B2-BB Row 10x 10x Auxiliary THURSDAY - U2 - (60% ) - 45 sec clock Movement Set 1 Set 2 Box Jumps W/Knee Raise 10x 10x A1-Push Ups 10x 10x A2-DB SL RDL 10x 10x B1-Seated Trunk Twist 10x 10x B2-Step Ups 10x 10x Auxiliary
1:30 1:30
Set 3
Set 4
Set 5
10x 10x 10x 10x 10x
1:30 1:30
Set 3
Set 4
Set 5
10x 10x 10x 10x 10x
Rest 2:25 1:30 1:30
Set 3 10x 10x 10x 10x 10x
Rest 2:25
Set 4
Set 5
Rest 2:25 1:30 1:30
FEATHER RIVER speed/condo - 2017 PHASE I
-
WEEK 1 LINEAR CONDITIONING (6/5-6/8)
Dynamic Warm up *Jog (3 mins) 20yrd Stretch - 1st stretch 10yrds/2nd stretch 10yrds *Knee Pulls / High Knees *Quad Pulls / Butt Kicks *Lateral Lunge / Carioca(Facing Left) *Heel Touch / Carioca(Facing Right) *Walking Hamstring / Big Kicks *Lateral Lunge / Leopard Crawl
Plyometrics - Lower / Upper
MONDAY - L1 (LINEAR SPEED & AGILITY) Movement Sets Falling Starts - 50 yrds suicides Ladders ( 1FT/2FT/DB/Icky/Ali) Speed Work Suicide Medley 10-40 yrds (Sprint/BP/Shuffle/Bear Crawl) Cool Down Stretch
TUESDAY - U1 (CONDITIONING - LINEAR) Movement Tempo Run - (Sprint / Jog) Position Get Offs - 30yrds L Cone Drill - (5 Reps Each Direction) Tempo Run - (Jog / Walk) Cool Down Stretch
Reps 1 2
Sets
WEDNESDAY - L2 (LINEAR SPEED & AGILITY) Movement Sets Laying Starts - 50yrd Suicides Ladders ( 1FT/2FT/DB/Icky/Ali) Speed Work Full Gassers - Side-Line to Side-Line (Up / Back 2x) Cool Down Stretch
THURSDAY - U2 (CONDITIONING - LINEAR) Movement Sets Tempo Run - (Sprint / Jog) 100 yrds sprints Suicide Medley 10-40 yrds (Sprint/BP/Shuffle/Bear Crawl) Cool Down Stretch
Time 10 5 4
Reps 1 2
Rest :30 :45
Time 10:00
Rest :30
10 5 5:00
Reps 2 2
Time 4 5 5
Reps 1
:30
Time 10:00 10 4
Rest :30
Rest :45 :45
FEATHER RIVER STRENGTH - 2017 PHASE II
-
WEEK 2 (6/12-6/15)
Dynamic Warm up *Shoulder roll *Arm circles *Arm across *Standing quad *Hip & Hammy *Sumo
NAME
Core / Stabalization
HT
WT
** PAIR A's & Bs ** MONDAY - L1 (60/65/70/75%) - 40 sec clock Movement Set 1 Set 2 Snatch 8x 8x A1-Squat 8x 8x A2-Lat pull / Invt Row 8x 8x B1-Lat Step up 8x 8x B2-DB row 8x 8x Auxiliary TUESDAY - U1 (60/65/70/75%) - 40 sec clock Movement Set 1 Set 2 High Pull 8x 8x A1-Bench 8x 8x A2-Good Mornings 8x 8x B1-Military Press 8x 8x B2-Leg Curl 8x 8x Auxiliary WEDNESDAY - L2 (60/65/70/75%) - 40 sec clock Movement Set 1 Set 2 Power Clean 8x 8x A1-Front Squat 8x 8x A2-DB Upright Row 8x 8x B1-DB Lunges 8x 8x B2-BB Row 8x 8x Auxiliary THURSDAY - U2 (60/65/70/75%) - 40 sec clock Movement Set 1 Set 2 Power Shrugs 8x 8x A1-DB Bench 8x 8x A2-SL RDL 8x 8x B1-Frt / Lat Raise 8x 8x B2-Plate Step Up 8x 8x Auxiliary
CLEAN
Set 3 8x 8x 8x 8x 8x
BENCH
D LIFT
Set 4
Set 5
Rest 2min
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
1:20min 1:20min
Set 4
Set 5
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
1:20min
Set 4
Set 5
Rest 2min 1:20min 1:20min
Set 4 8x 8x 8x 8x 8x
Rest 2min 1:20min
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
SQUAT
Set 5
Rest 2min 1:20min 1:20min
FEATHER RIVER STRENGTH - 2017 PHASE II
-
WEEK 3 (6/19-6/22)
Dynamic Warm up *Shoulder roll *Arm circles *Arm across *Standing quad *Hip & Hammy *Sumo
NAME
Core / Stabalization
HT
WT
** PAIR A's & Bs ** MONDAY - L1 (65/70/75/80%) - 40 sec clock Movement Set 1 Set 2 Snatch 8x 8x A1-Squat 8x 8x A2-Lat pull / Invt Row 8x 8x B1-Lat Step up 8x 8x B2-DB row 8x 8x Auxiliary TUESDAY - U1 (65/70/75/80%) - 40 sec clock Movement Set 1 Set 2 High Pull 8x 8x A1-Bench 8x 8x A2-Good Mornings 8x 8x B1-Military Press 8x 8x B2-Leg Curl 8x 8x Auxiliary WEDNESDAY - L2 (65/70/75/80%) - 40 sec clock Movement Set 1 Set 2 Power Clean 8x 8x A1-Front Squat 8x 8x A2-DB Upright Row 8x 8x B1-DB Lunges 8x 8x B2-BB Row 8x 8x Auxiliary THURSDAY - U2 (65/70/75/80%) - 40 sec clock Movement Set 1 Set 2 Power Shrugs 8x 8x A1-DB Bench 8x 8x A2-SL RDL 8x 8x B1-Frt / Lat Raise 8x 8x B2-Plate Step Up 8x 8x Auxiliary
CLEAN
Set 3 8x 8x 8x 8x 8x
BENCH
D LIFT
Set 4
Set 5
Rest 2min
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
1:20min 1:20min
Set 4
Set 5
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
1:20min
Set 4
Set 5
Rest 2min 1:20min 1:20min
Set 4 8x 8x 8x 8x 8x
Rest 2min 1:20min
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
SQUAT
Set 5
Rest 2min 1:20min 1:20min
FEATHER RIVER STRENGTH - 2017 PHASE II
-
WEEK 4 (6/26-6/29)
Dynamic Warm up *Shoulder roll *Arm circles *Arm across *Standing quad *Hip & Hammy *Sumo
NAME
Core / Stabalization
HT
WT
** PAIR A's & Bs ** MONDAY - L1 (70/75/80/85%) - 40 sec clock Movement Set 1 Set 2 Snatch 6x 6x A1-Squat 6x 6x A2-Lat pull / Invt Row 6x 6x B1-Lat Step up 6x 6x B2-DB row 6x 6x Auxiliary TUESDAY - U1 (70/75/80/85%) - 40 sec clock Movement Set 1 Set 2 High Pull 6x 6x A1-Bench 6x 6x A2-Good Mornings 6x 6x B1-Military Press 6x 6x B2-Leg Curl 6x 6x Auxiliary WEDNESDAY - L2 (70/75/80/85%) - 40 sec clock Movement Set 1 Set 2 Power Clean 6x 6x A1-Front Squat 6x 6x A2-DB Upright Row 6x 6x B1-DB Lunges 6x 6x B2-BB Row 6x 6x Auxiliary THURSDAY - U2 (70/75/80/85%) - 40 sec clock Movement Set 1 Set 2 Power Shrugs 6x 6x A1-DB Bench 6x 6x A2-SL RDL 6x 6x B1-Frt / Lat Raise 6x 6x B2-Plate Step Up 6x 6x Auxiliary
CLEAN
Set 3 6x 6x 6x 6x 6x
BENCH
D LIFT
Set 4
Set 5
Rest 2min
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
1:20min 1:20min
Set 4
Set 5
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
1:20min
Set 4
Set 5
Rest 2min 1:20min 1:20min
Set 4 6x 6x 6x 6x 6x
Rest 2min 1:20min
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
SQUAT
Set 5
Rest 2min 1:20min 1:20min
FEATHER RIVER speed/condo - 2017 PHASE II
-
WEEKS 2-4 LINEAR / LATERAL SPEED & AGILITY (6/12-6/29)
Dynamic Warm up *Jog (3 mins) 20yrd Stretch - 1st stretch 10yrds/2nd stretch 10yrds *Knee Pulls / High Knees *Quad Pulls / Butt Kicks *Lateral Lunge / Carioca(Facing Left) *Heel Touch / Carioca(Facing Right) *Walking Hamstring / Big Kicks *Lateral Lunge / Leopard Crawl
Plyometrics - Lower / Upper
MONDAY - L1 (LINEAR/LATERAL SPEED & AGILITY) Movement Sets Wall Run Seated Arms Cone Build-Ups - (Build up to 40yrd Sprint) 1 Ladders ( 1FT/2FT/DB/Icky/Ali) Speed Work 2 Pro Agility - Shuttle 5-10-5 (5 Reps Each Directio 2 Cool Down Stretch TUESDAY - U1 (CONDITIONING - LINEAR/LATERAL) Movement Sets X Drill - (5 Reps Each Direction) M Drill - (5 Reps Each Direction) L Cone Drill - (5 Reps Each Direction) Position Get Offs - 30yrds Cool Down Stretch
Reps
Time 5:00 5:00
Reps
THURSDAY - U2 (CONDITIONING - LINEAR/LATERAL) Movement Sets X Drill - (5 Reps Each Direction) 2 M Drill - (5 Reps Each Direction) 2 L Cone Drill - (5 Reps Each Direction) 2 Position Get Offs - 30yrds 1 Cool Down Stretch
:45
10 5 5
2 2 2 1
WEDNESDAY - L2 (LINEAR/LATERAL SPEED & AGILITY) Movement Sets Wall Run Seated Arms Cone Build-Ups - (Build up to 40yrd Sprint) 1 Ladders ( 1FT/2FT/DB/Icky/Ali) Speed Work 2 Pro Agility - Shuttle 5-10-5 (5 Reps Each Directio 2 Cool Down Stretch
Rest
:30
Time
Rest :30 :30 :30 :30
Time 5:00 5:00
Rest
5 5 5 10
Reps
:45
10 5 5
Reps
:30
Time 5 5 5 10
Rest :30 :30 :30 :30
FEATHER RIVER STRENGTH - 2017 PHASE III
-
WEEK 5 (7/3-7/6)
Dynamic Warm up *Shoulder roll *Arm circles *Arm across *Standing quad *Hip & Hammy *Sumo
NAME
Core / Stabalization
HT
WT
** PAIR A's & Bs ** MONDAY - L1 (60/65/65/65%) - 40 sec clock Movement Set 1 Set 2 Snatch W/Pogo 6x 6x A1-Squat 6x 6x A2-Pull Up / Invt Row 6x 6x B1-DB Lat Step up 6x 6x B2-DB row 6x 6x Auxiliary TUESDAY - U1 (60/65/65/65%) - 40 sec clock Movement Set 1 Set 2 High Pull W/ Stretch 6x 6x A1-Bench 6x 6x A2-Good Mornings 6x 6x B1-Push Press 6x 6x B2-Leg Curl 6x 6x Auxiliary WEDNESDAY - L2 (60/65/65/65%) - 40 sec clock Movement Set 1 Set 2 Power Clean W/Stretch6x 6x A1-Front Squat 6x 6x A2-BB Upright Row 6x 6x B1-DB Lunges 6x 6x B2-BB Row 6x 6x Auxiliary THURSDAY - U2 (60/65/65/65%) - 40 sec clock Movement Set 1 Set 2 Power Shrugs W/Pogo 6x 6x A1-Pause Bench 6x 6x A2-DB SL RDL 6x 6x B1-DB Frt / Lat Raise 6x 6x B2-Box Jumps 6x 6x Auxiliary
CLEAN
Set 3 6x 6x 6x 6x 6x
BENCH
D LIFT
Set 4
Set 5
Rest 2:25
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
1:30 1:30
Set 4
Set 5
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
1:30
Set 4
Set 5
Rest 2:25 1:30 1:30
Set 4 6x 6x 6x 6x 6x
Rest 2:25 1:30
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
SQUAT
Set 5
Rest 2:25 1:30 1:30
FEATHER RIVER STRENGTH - 2017 PHASE III
-
WEEK 6 (7/10-7/13)
Dynamic Warm up *Shoulder roll *Arm circles *Arm across *Standing quad *Hip & Hammy *Sumo
NAME
Core / Stabalization
HT
WT
** PAIR A's & Bs ** MONDAY - L1 (65/65/70/70%) - 40 sec clock Movement Set 1 Set 2 Snatch W/Pogo 6x 6x A1-Squat 6x 6x A2-Pull Up / Invt Row 6x 6x B1-DB Lat Step up 6x 6x B2-DB row 6x 6x Auxiliary TUESDAY - U1 (65/65/70/70%) - 40 sec clock Movement Set 1 Set 2 High Pull W/ Stretch 6x 6x A1-Bench 6x 6x A2-Good Mornings 6x 6x B1-Push Press 6x 6x B2-Leg Curl 6x 6x Auxiliary WEDNESDAY - L2 (65/65/70/70%) - 40 sec clock Movement Set 1 Set 2 Power Clean W/Stretch6x 6x A1-Front Squat 6x 6x A2-BB Upright Row 6x 6x B1-DB Lunges 6x 6x B2-BB Row 6x 6x Auxiliary THURSDAY - U2 (65/65/70/70%) - 40 sec clock Movement Set 1 Set 2 Power Shrugs W/Pogo 6x 6x A1-Pause Bench 6x 6x A2-DB SL RDL 6x 6x B1-DB Frt / Lat Raise 6x 6x B2-Box Jumps 6x 6x Auxiliary
CLEAN
Set 3 6x 6x 6x 6x 6x
BENCH
D LIFT
Set 4
Set 5
Rest 2:25
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
1:30 1:30
Set 4
Set 5
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
1:30
Set 4
Set 5
Rest 2:25 1:30 1:30
Set 4 6x 6x 6x 6x 6x
Rest 2:25 1:30
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
SQUAT
Set 5
Rest 2:25 1:30 1:30
FEATHER RIVER STRENGTH - 2017 PHASE III
-
WEEK 7 (7/17-7/20)
Dynamic Warm up *Shoulder roll *Arm circles *Arm across *Standing quad *Hip & Hammy *Sumo
NAME
Core / Stabalization
HT
WT
** PAIR A's & Bs ** MONDAY - L1 (70/70/75/75%) - 40 sec clock Movement Set 1 Set 2 Snatch W/Pogo 8x 8x A1-Squat 8x 8x A2-Pull Up / Invt Row 8x 8x B1-DB Lat Step up 8x 8x B2-DB row 8x 8x Auxiliary TUESDAY - U1 (70/70/75/75%) - 40 sec clock Movement Set 1 Set 2 High Pull W/ Stretch 8x 8x A1-Bench 8x 8x A2-Good Mornings 8x 8x B1-Push Press 8x 8x B2-Leg Curl 8x 8x Auxiliary WEDNESDAY - L2 (70/70/75/75%) - 40 sec clock Movement Set 1 Set 2 Power Clean W/Stretch8x 8x A1-Front Squat 8x 8x A2-BB Upright Row 8x 8x B1-DB Lunges 8x 8x B2-BB Row 8x 8x Auxiliary THURSDAY - U2 (70/70/75/75%) - 40 sec clock Movement Set 1 Set 2 Power Shrugs W/Pogo 8x 8x A1-Pause Bench 8x 8x A2-DB SL RDL 8x 8x B1-DB Frt / Lat Raise 8x 8x B2-Box Jumps 8x 8x Auxiliary
CLEAN
Set 3 8x 8x 8x 8x 8x
BENCH
D LIFT
Set 4
Set 5
Rest 2:25
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
1:30 1:30
Set 4
Set 5
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
1:30
Set 4
Set 5
Rest 2:25 1:30 1:30
Set 4 8x 8x 8x 8x 8x
Rest 2:25 1:30
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
SQUAT
Set 5
Rest 2:25 1:30 1:30
FEATHER RIVER speed/condo - 2017 PHASE III
-
WEEK 5-7 PLYO / CHANGE OF DIRECTION (7/3-7/20)
Dynamic Warm up *Jog (3 mins) 20yrd Stretch - 1st stretch 10yrds/2nd stretch 10yrds *Knee Pulls / High Knees *Quad Pulls / Butt Kicks *Lateral Lunge / Carioca(Facing Left) *Heel Touch / Carioca(Facing Right) *Walking Hamstring / Big Kicks *Lateral Lunge / Leopard Crawl
Plyometrics - Lower / Upper
MONDAY - L1 (LINEAR SPEED & AGILITY) Movement Sets Falling Starts - 50 yrds suicides Plyo Ladders - (1FT hop/2Ft hop/Out&Ins/Sideho Suicide Medley 10-40 yrds (Sprint/BP/Shuffle/Bear Crawl) Cool Down Stretch
TUESDAY - U1 (CONDITIONING - LINEAR) Movement Tempo Run - (Sprint / Jog) Position Get Offs - 30yrds Pro Agility - Shuttle 5-10-5 (5 Reps Each Directio Tempo Run - (Jog / Walk) Cool Down Stretch
Reps 1 2
Sets
WEDNESDAY - L2 (LINEAR SPEED & AGILITY) Movement Sets Laying Starts - 50yrd Suicides Plyo Ladders - (1FT hop/2Ft hop/Out&Ins/Sideho Full Gassers - Side-Line to Side-Line (Up / Back 2x) Cool Down Stretch
THURSDAY - U2 (CONDITIONING - LINEAR) Movement Sets Tempo Run - (Sprint / Jog) 100 yrds sprints Suicide Medley 10-40 yrds (Sprint/BP/Shuffle/Bear Crawl) Pro Agility - Shuttle 5-10-5 (5 Reps Each Directio Cool Down Stretch
Time 10 5 4
Reps 1 2
Rest :30 :45
Time 10:00
Rest :30 :30
10 5 5:00
Reps 2 2
Time 4 5 5
Reps 1 2
:30
Time 10:00 10 4 5
Rest :30
Rest :45 :45 :30
FEATHER RIVER STRENGTH - 2017 PHASE IV
-
WEEK 8 (7/24-7/27)
Dynamic Warm up *Shoulder roll *Arm circles *Arm across *Standing quad *Hip & Hammy *Sumo
NAME
Core / Stabalization
HT
** PAIR A's & Bs ** MONDAY - L1 (60% ) - 45 sec clock Movement Set 1 Snatch W/Knee Raise 10x A1-Over Head Squat 10x A2-Pull Up / Invt Row 10x B1-Lat Step up 10x 10x B2-Kneeling SA DB Press Auxiliary TUESDAY - U1 (60% ) - 45 sec clock Movement Set 1 High Pull W/ Stretch 10x A1- DB Bench 10x A2-Good Mornings 10x B1-Push Press 10x B2-Lunge 10x Auxiliary
WT
CLEAN
SQUAT
BENCH
D LIFT
Set 3
Set 4
Set 5
Rest 2:25
Set 2 10x 10x 10x 10x 10x
10x 10x 10x 10x 10x
Set 2 10x 10x 10x 10x 10x
WEDNESDAY - L2 (65%) - 45 sec clock Movement Set 1 Set 2 Power Clean W/Stretch10x 10x A1- SL Squat 10x 10x A2-TIY 10x 10x B1-Goblet Squats 10x 10x B2-BB Row 10x 10x Auxiliary THURSDAY - U2 - (60% ) - 45 sec clock Movement Set 1 Set 2 Box Jumps W/Knee Raise 10x 10x A1-Push Ups 10x 10x A2-DB SL RDL 10x 10x B1-Seated Trunk Twist 10x 10x B2-Step Ups 10x 10x Auxiliary
1:30 1:30
Set 3
Set 4
Set 5
10x 10x 10x 10x 10x
1:30 1:30
Set 3
Set 4
Set 5
10x 10x 10x 10x 10x
Rest 2:25 1:30 1:30
Set 3 10x 10x 10x 10x 10x
Rest 2:25
Set 4
Set 5
Rest 2:25 1:30 1:30
FEATHER RIVER speed/condo - 2017 PHASE IV
-
WEEK 8 POSITION SPECIFIC CONDITIONING (7/24-7/27) Plyometrics - Lower / Upper
Dynamic Warm up *Jog (3 mins) 20yrd Stretch - 1st stretch 10yrds/2nd stretch 10yrds *Knee Pulls / High Knees *Quad Pulls / Butt Kicks *Lateral Lunge / Carioca(Facing Left) *Heel Touch / Carioca(Facing Right) *Walking Hamstring / Big Kicks *Lateral Lunge / Leopard Crawl MONDAY - POSITION SPECIFIC Movement OL - DUCK WALK CIRCUIT DL - GET OFFS AND HOOPS RB/H - BAGS AND LADDERS LB - BAGS AND LADDERS WR - GET OFFS AND ROUTE TREE DB - LADDERS AND ROUTE SHADOW QB - CONES AND THROW TUESDAY - POSITION SPECIFIC Movement OL - DUCK WALK CIRCUIT DL - GET OFFS AND HOOPS RB/H - BAGS AND LADDERS LB - BAGS AND LADDERS WR - GET OFFS AND ROUTE TREE DB - LADDERS AND ROUTE SHADOW QB - CONES AND THROW WEDNESDAY - POSITION SPECIFIC Movement OL - DUCK WALK CIRCUIT DL - GET OFFS AND HOOPS RB/H - BAGS AND LADDERS LB - BAGS AND LADDERS WR - GET OFFS AND ROUTE TREE DB - LADDERS AND ROUTE SHADOW QB - CONES AND THROW THURSDAY - POSITION SPECIFIC Movement OL - DUCK WALK CIRCUIT DL - GET OFFS AND HOOPS RB/H - BAGS AND LADDERS LB - BAGS AND LADDERS WR - GET OFFS AND ROUTE TREE DB - LADDERS AND ROUTE SHADOW QB - CONES AND THROW
Sets
Reps
Time
Rest
Sets
Reps
Time
Rest
Sets
Reps
Time
Rest
Sets
Reps
Time
Rest
STRENGTH & CONDITIONING **SUMMER 2017**
FEATHER RIVER STRENGTH - 2017 PHASE I
-
WEEK 1 (6/5-6/8)
Dynamic Warm up *Shoulder roll *Arm circles *Arm across *Standing quad *Hip & Hammy *Sumo
NAME
Core / Stabalization
HT
** PAIR A's & Bs ** MONDAY - L1 (60% ) - 45 sec clock Movement Set 1 Snatch W/Knee Raise 10x A1-Over Head Squat 10x A2-Pull Up / Invt Row 10x B1-Lat Step up 10x 10x B2-Kneeling SA DB Press Auxiliary TUESDAY - U1 (60% ) - 45 sec clock Movement Set 1 High Pull W/ Stretch 10x A1- DB Bench 10x A2-Good Mornings 10x B1-Push Press 10x B2-Lunge 10x Auxiliary
WT
CLEAN
SQUAT
BENCH
D LIFT
Set 3
Set 4
Set 5
Rest 2:25
Set 2 10x 10x 10x 10x 10x
10x 10x 10x 10x 10x
Set 2 10x 10x 10x 10x 10x
WEDNESDAY - L2 (65%) - 45 sec clock Movement Set 1 Set 2 Power Clean W/Stretch10x 10x A1- SL Squat 10x 10x A2-TIY 10x 10x B1-Goblet Squats 10x 10x B2-BB Row 10x 10x Auxiliary THURSDAY - U2 - (60% ) - 45 sec clock Movement Set 1 Set 2 Box Jumps W/Knee Raise 10x 10x A1-Push Ups 10x 10x A2-DB SL RDL 10x 10x B1-Seated Trunk Twist 10x 10x B2-Step Ups 10x 10x Auxiliary
1:30 1:30
Set 3
Set 4
Set 5
10x 10x 10x 10x 10x
1:30 1:30
Set 3
Set 4
Set 5
10x 10x 10x 10x 10x
Rest 2:25 1:30 1:30
Set 3 10x 10x 10x 10x 10x
Rest 2:25
Set 4
Set 5
Rest 2:25 1:30 1:30
FEATHER RIVER speed/condo - 2017 PHASE I
-
WEEK 1 LINEAR CONDITIONING (6/5-6/8)
Dynamic Warm up *Jog (3 mins) 20yrd Stretch - 1st stretch 10yrds/2nd stretch 10yrds *Knee Pulls / High Knees *Quad Pulls / Butt Kicks *Lateral Lunge / Carioca(Facing Left) *Heel Touch / Carioca(Facing Right) *Walking Hamstring / Big Kicks *Lateral Lunge / Leopard Crawl
Plyometrics - Lower / Upper
MONDAY - L1 (LINEAR SPEED & AGILITY) Movement Sets Falling Starts - 50 yrds suicides Ladders ( 1FT/2FT/DB/Icky/Ali) Speed Work Suicide Medley 10-40 yrds (Sprint/BP/Shuffle/Bear Crawl) Cool Down Stretch
TUESDAY - U1 (CONDITIONING - LINEAR) Movement Tempo Run - (Sprint / Jog) Position Get Offs - 30yrds L Cone Drill - (5 Reps Each Direction) Tempo Run - (Jog / Walk) Cool Down Stretch
Reps 1 2
Sets
WEDNESDAY - L2 (LINEAR SPEED & AGILITY) Movement Sets Laying Starts - 50yrd Suicides Ladders ( 1FT/2FT/DB/Icky/Ali) Speed Work Full Gassers - Side-Line to Side-Line (Up / Back 2x) Cool Down Stretch
THURSDAY - U2 (CONDITIONING - LINEAR) Movement Sets Tempo Run - (Sprint / Jog) 100 yrds sprints Suicide Medley 10-40 yrds (Sprint/BP/Shuffle/Bear Crawl) Cool Down Stretch
Time 10 5 4
Reps 1 2
Rest :30 :45
Time 10:00
Rest :30
10 5 5:00
Reps 2 2
Time 4 5 5
Reps 1
:30
Time 10:00 10 4
Rest :30
Rest :45 :45
FEATHER RIVER STRENGTH - 2017 PHASE II
-
WEEK 2 (6/12-6/15)
Dynamic Warm up *Shoulder roll *Arm circles *Arm across *Standing quad *Hip & Hammy *Sumo
NAME
Core / Stabalization
HT
WT
** PAIR A's & Bs ** MONDAY - L1 (60/65/70/75%) - 40 sec clock Movement Set 1 Set 2 Snatch 8x 8x A1-Squat 8x 8x A2-Lat pull / Invt Row 8x 8x B1-Lat Step up 8x 8x B2-DB row 8x 8x Auxiliary TUESDAY - U1 (60/65/70/75%) - 40 sec clock Movement Set 1 Set 2 High Pull 8x 8x A1-Bench 8x 8x A2-Good Mornings 8x 8x B1-Military Press 8x 8x B2-Leg Curl 8x 8x Auxiliary WEDNESDAY - L2 (60/65/70/75%) - 40 sec clock Movement Set 1 Set 2 Power Clean 8x 8x A1-Front Squat 8x 8x A2-DB Upright Row 8x 8x B1-DB Lunges 8x 8x B2-BB Row 8x 8x Auxiliary THURSDAY - U2 (60/65/70/75%) - 40 sec clock Movement Set 1 Set 2 Power Shrugs 8x 8x A1-DB Bench 8x 8x A2-SL RDL 8x 8x B1-Frt / Lat Raise 8x 8x B2-Plate Step Up 8x 8x Auxiliary
CLEAN
Set 3 8x 8x 8x 8x 8x
BENCH
D LIFT
Set 4
Set 5
Rest 2min
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
1:20min 1:20min
Set 4
Set 5
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
1:20min
Set 4
Set 5
Rest 2min 1:20min 1:20min
Set 4 8x 8x 8x 8x 8x
Rest 2min 1:20min
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
SQUAT
Set 5
Rest 2min 1:20min 1:20min
FEATHER RIVER STRENGTH - 2017 PHASE II
-
WEEK 3 (6/19-6/22)
Dynamic Warm up *Shoulder roll *Arm circles *Arm across *Standing quad *Hip & Hammy *Sumo
NAME
Core / Stabalization
HT
WT
** PAIR A's & Bs ** MONDAY - L1 (65/70/75/80%) - 40 sec clock Movement Set 1 Set 2 Snatch 8x 8x A1-Squat 8x 8x A2-Lat pull / Invt Row 8x 8x B1-Lat Step up 8x 8x B2-DB row 8x 8x Auxiliary TUESDAY - U1 (65/70/75/80%) - 40 sec clock Movement Set 1 Set 2 High Pull 8x 8x A1-Bench 8x 8x A2-Good Mornings 8x 8x B1-Military Press 8x 8x B2-Leg Curl 8x 8x Auxiliary WEDNESDAY - L2 (65/70/75/80%) - 40 sec clock Movement Set 1 Set 2 Power Clean 8x 8x A1-Front Squat 8x 8x A2-DB Upright Row 8x 8x B1-DB Lunges 8x 8x B2-BB Row 8x 8x Auxiliary THURSDAY - U2 (65/70/75/80%) - 40 sec clock Movement Set 1 Set 2 Power Shrugs 8x 8x A1-DB Bench 8x 8x A2-SL RDL 8x 8x B1-Frt / Lat Raise 8x 8x B2-Plate Step Up 8x 8x Auxiliary
CLEAN
Set 3 8x 8x 8x 8x 8x
BENCH
D LIFT
Set 4
Set 5
Rest 2min
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
1:20min 1:20min
Set 4
Set 5
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
1:20min
Set 4
Set 5
Rest 2min 1:20min 1:20min
Set 4 8x 8x 8x 8x 8x
Rest 2min 1:20min
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
SQUAT
Set 5
Rest 2min 1:20min 1:20min
FEATHER RIVER STRENGTH - 2017 PHASE II
-
WEEK 4 (6/26-6/29)
Dynamic Warm up *Shoulder roll *Arm circles *Arm across *Standing quad *Hip & Hammy *Sumo
NAME
Core / Stabalization
HT
WT
** PAIR A's & Bs ** MONDAY - L1 (70/75/80/85%) - 40 sec clock Movement Set 1 Set 2 Snatch 6x 6x A1-Squat 6x 6x A2-Lat pull / Invt Row 6x 6x B1-Lat Step up 6x 6x B2-DB row 6x 6x Auxiliary TUESDAY - U1 (70/75/80/85%) - 40 sec clock Movement Set 1 Set 2 High Pull 6x 6x A1-Bench 6x 6x A2-Good Mornings 6x 6x B1-Military Press 6x 6x B2-Leg Curl 6x 6x Auxiliary WEDNESDAY - L2 (70/75/80/85%) - 40 sec clock Movement Set 1 Set 2 Power Clean 6x 6x A1-Front Squat 6x 6x A2-DB Upright Row 6x 6x B1-DB Lunges 6x 6x B2-BB Row 6x 6x Auxiliary THURSDAY - U2 (70/75/80/85%) - 40 sec clock Movement Set 1 Set 2 Power Shrugs 6x 6x A1-DB Bench 6x 6x A2-SL RDL 6x 6x B1-Frt / Lat Raise 6x 6x B2-Plate Step Up 6x 6x Auxiliary
CLEAN
Set 3 6x 6x 6x 6x 6x
BENCH
D LIFT
Set 4
Set 5
Rest 2min
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
1:20min 1:20min
Set 4
Set 5
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
1:20min
Set 4
Set 5
Rest 2min 1:20min 1:20min
Set 4 6x 6x 6x 6x 6x
Rest 2min 1:20min
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
SQUAT
Set 5
Rest 2min 1:20min 1:20min
FEATHER RIVER speed/condo - 2017 PHASE II
-
WEEKS 2-4 LINEAR / LATERAL SPEED & AGILITY (6/12-6/29)
Dynamic Warm up *Jog (3 mins) 20yrd Stretch - 1st stretch 10yrds/2nd stretch 10yrds *Knee Pulls / High Knees *Quad Pulls / Butt Kicks *Lateral Lunge / Carioca(Facing Left) *Heel Touch / Carioca(Facing Right) *Walking Hamstring / Big Kicks *Lateral Lunge / Leopard Crawl
Plyometrics - Lower / Upper
MONDAY - L1 (LINEAR/LATERAL SPEED & AGILITY) Movement Sets Wall Run Seated Arms Cone Build-Ups - (Build up to 40yrd Sprint) 1 Ladders ( 1FT/2FT/DB/Icky/Ali) Speed Work 2 Pro Agility - Shuttle 5-10-5 (5 Reps Each Directio 2 Cool Down Stretch TUESDAY - U1 (CONDITIONING - LINEAR/LATERAL) Movement Sets X Drill - (5 Reps Each Direction) M Drill - (5 Reps Each Direction) L Cone Drill - (5 Reps Each Direction) Position Get Offs - 30yrds Cool Down Stretch
Reps
Time 5:00 5:00
Reps
THURSDAY - U2 (CONDITIONING - LINEAR/LATERAL) Movement Sets X Drill - (5 Reps Each Direction) 2 M Drill - (5 Reps Each Direction) 2 L Cone Drill - (5 Reps Each Direction) 2 Position Get Offs - 30yrds 1 Cool Down Stretch
:45
10 5 5
2 2 2 1
WEDNESDAY - L2 (LINEAR/LATERAL SPEED & AGILITY) Movement Sets Wall Run Seated Arms Cone Build-Ups - (Build up to 40yrd Sprint) 1 Ladders ( 1FT/2FT/DB/Icky/Ali) Speed Work 2 Pro Agility - Shuttle 5-10-5 (5 Reps Each Directio 2 Cool Down Stretch
Rest
:30
Time
Rest :30 :30 :30 :30
Time 5:00 5:00
Rest
5 5 5 10
Reps
:45
10 5 5
Reps
:30
Time 5 5 5 10
Rest :30 :30 :30 :30
FEATHER RIVER STRENGTH - 2017 PHASE III
-
WEEK 5 (7/3-7/6)
Dynamic Warm up *Shoulder roll *Arm circles *Arm across *Standing quad *Hip & Hammy *Sumo
NAME
Core / Stabalization
HT
WT
** PAIR A's & Bs ** MONDAY - L1 (60/65/65/65%) - 40 sec clock Movement Set 1 Set 2 Snatch W/Pogo 6x 6x A1-Squat 6x 6x A2-Pull Up / Invt Row 6x 6x B1-DB Lat Step up 6x 6x B2-DB row 6x 6x Auxiliary TUESDAY - U1 (60/65/65/65%) - 40 sec clock Movement Set 1 Set 2 High Pull W/ Stretch 6x 6x A1-Bench 6x 6x A2-Good Mornings 6x 6x B1-Push Press 6x 6x B2-Leg Curl 6x 6x Auxiliary WEDNESDAY - L2 (60/65/65/65%) - 40 sec clock Movement Set 1 Set 2 Power Clean W/Stretch6x 6x A1-Front Squat 6x 6x A2-BB Upright Row 6x 6x B1-DB Lunges 6x 6x B2-BB Row 6x 6x Auxiliary THURSDAY - U2 (60/65/65/65%) - 40 sec clock Movement Set 1 Set 2 Power Shrugs W/Pogo 6x 6x A1-Pause Bench 6x 6x A2-DB SL RDL 6x 6x B1-DB Frt / Lat Raise 6x 6x B2-Box Jumps 6x 6x Auxiliary
CLEAN
Set 3 6x 6x 6x 6x 6x
BENCH
D LIFT
Set 4
Set 5
Rest 2:25
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
1:30 1:30
Set 4
Set 5
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
1:30
Set 4
Set 5
Rest 2:25 1:30 1:30
Set 4 6x 6x 6x 6x 6x
Rest 2:25 1:30
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
SQUAT
Set 5
Rest 2:25 1:30 1:30
FEATHER RIVER STRENGTH - 2017 PHASE III
-
WEEK 6 (7/10-7/13)
Dynamic Warm up *Shoulder roll *Arm circles *Arm across *Standing quad *Hip & Hammy *Sumo
NAME
Core / Stabalization
HT
WT
** PAIR A's & Bs ** MONDAY - L1 (65/65/70/70%) - 40 sec clock Movement Set 1 Set 2 Snatch W/Pogo 6x 6x A1-Squat 6x 6x A2-Pull Up / Invt Row 6x 6x B1-DB Lat Step up 6x 6x B2-DB row 6x 6x Auxiliary TUESDAY - U1 (65/65/70/70%) - 40 sec clock Movement Set 1 Set 2 High Pull W/ Stretch 6x 6x A1-Bench 6x 6x A2-Good Mornings 6x 6x B1-Push Press 6x 6x B2-Leg Curl 6x 6x Auxiliary WEDNESDAY - L2 (65/65/70/70%) - 40 sec clock Movement Set 1 Set 2 Power Clean W/Stretch6x 6x A1-Front Squat 6x 6x A2-BB Upright Row 6x 6x B1-DB Lunges 6x 6x B2-BB Row 6x 6x Auxiliary THURSDAY - U2 (65/65/70/70%) - 40 sec clock Movement Set 1 Set 2 Power Shrugs W/Pogo 6x 6x A1-Pause Bench 6x 6x A2-DB SL RDL 6x 6x B1-DB Frt / Lat Raise 6x 6x B2-Box Jumps 6x 6x Auxiliary
CLEAN
Set 3 6x 6x 6x 6x 6x
BENCH
D LIFT
Set 4
Set 5
Rest 2:25
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
1:30 1:30
Set 4
Set 5
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
1:30
Set 4
Set 5
Rest 2:25 1:30 1:30
Set 4 6x 6x 6x 6x 6x
Rest 2:25 1:30
6x 6x 6x 6x 6x
Set 3 6x 6x 6x 6x 6x
SQUAT
Set 5
Rest 2:25 1:30 1:30
FEATHER RIVER STRENGTH - 2017 PHASE III
-
WEEK 7 (7/17-7/20)
Dynamic Warm up *Shoulder roll *Arm circles *Arm across *Standing quad *Hip & Hammy *Sumo
NAME
Core / Stabalization
HT
WT
** PAIR A's & Bs ** MONDAY - L1 (70/70/75/75%) - 40 sec clock Movement Set 1 Set 2 Snatch W/Pogo 8x 8x A1-Squat 8x 8x A2-Pull Up / Invt Row 8x 8x B1-DB Lat Step up 8x 8x B2-DB row 8x 8x Auxiliary TUESDAY - U1 (70/70/75/75%) - 40 sec clock Movement Set 1 Set 2 High Pull W/ Stretch 8x 8x A1-Bench 8x 8x A2-Good Mornings 8x 8x B1-Push Press 8x 8x B2-Leg Curl 8x 8x Auxiliary WEDNESDAY - L2 (70/70/75/75%) - 40 sec clock Movement Set 1 Set 2 Power Clean W/Stretch8x 8x A1-Front Squat 8x 8x A2-BB Upright Row 8x 8x B1-DB Lunges 8x 8x B2-BB Row 8x 8x Auxiliary THURSDAY - U2 (70/70/75/75%) - 40 sec clock Movement Set 1 Set 2 Power Shrugs W/Pogo 8x 8x A1-Pause Bench 8x 8x A2-DB SL RDL 8x 8x B1-DB Frt / Lat Raise 8x 8x B2-Box Jumps 8x 8x Auxiliary
CLEAN
Set 3 8x 8x 8x 8x 8x
BENCH
D LIFT
Set 4
Set 5
Rest 2:25
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
1:30 1:30
Set 4
Set 5
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
1:30
Set 4
Set 5
Rest 2:25 1:30 1:30
Set 4 8x 8x 8x 8x 8x
Rest 2:25 1:30
8x 8x 8x 8x 8x
Set 3 8x 8x 8x 8x 8x
SQUAT
Set 5
Rest 2:25 1:30 1:30
FEATHER RIVER speed/condo - 2017 PHASE III
-
WEEK 5-7 PLYO / CHANGE OF DIRECTION (7/3-7/20)
Dynamic Warm up *Jog (3 mins) 20yrd Stretch - 1st stretch 10yrds/2nd stretch 10yrds *Knee Pulls / High Knees *Quad Pulls / Butt Kicks *Lateral Lunge / Carioca(Facing Left) *Heel Touch / Carioca(Facing Right) *Walking Hamstring / Big Kicks *Lateral Lunge / Leopard Crawl
Plyometrics - Lower / Upper
MONDAY - L1 (LINEAR SPEED & AGILITY) Movement Sets Falling Starts - 50 yrds suicides Plyo Ladders - (1FT hop/2Ft hop/Out&Ins/Sideho Suicide Medley 10-40 yrds (Sprint/BP/Shuffle/Bear Crawl) Cool Down Stretch
TUESDAY - U1 (CONDITIONING - LINEAR) Movement Tempo Run - (Sprint / Jog) Position Get Offs - 30yrds Pro Agility - Shuttle 5-10-5 (5 Reps Each Directio Tempo Run - (Jog / Walk) Cool Down Stretch
Reps 1 2
Sets
WEDNESDAY - L2 (LINEAR SPEED & AGILITY) Movement Sets Laying Starts - 50yrd Suicides Plyo Ladders - (1FT hop/2Ft hop/Out&Ins/Sideho Full Gassers - Side-Line to Side-Line (Up / Back 2x) Cool Down Stretch
THURSDAY - U2 (CONDITIONING - LINEAR) Movement Sets Tempo Run - (Sprint / Jog) 100 yrds sprints Suicide Medley 10-40 yrds (Sprint/BP/Shuffle/Bear Crawl) Pro Agility - Shuttle 5-10-5 (5 Reps Each Directio Cool Down Stretch
Time 10 5 4
Reps 1 2
Rest :30 :45
Time 10:00
Rest :30 :30
10 5 5:00
Reps 2 2
Time 4 5 5
Reps 1 2
:30
Time 10:00 10 4 5
Rest :30
Rest :45 :45 :30
FEATHER RIVER STRENGTH - 2017 PHASE IV
-
WEEK 8 (7/24-7/27)
Dynamic Warm up *Shoulder roll *Arm circles *Arm across *Standing quad *Hip & Hammy *Sumo
NAME
Core / Stabalization
HT
** PAIR A's & Bs ** MONDAY - L1 (60% ) - 45 sec clock Movement Set 1 Snatch W/Knee Raise 10x A1-Over Head Squat 10x A2-Pull Up / Invt Row 10x B1-Lat Step up 10x 10x B2-Kneeling SA DB Press Auxiliary TUESDAY - U1 (60% ) - 45 sec clock Movement Set 1 High Pull W/ Stretch 10x A1- DB Bench 10x A2-Good Mornings 10x B1-Push Press 10x B2-Lunge 10x Auxiliary
WT
CLEAN
SQUAT
BENCH
D LIFT
Set 3
Set 4
Set 5
Rest 2:25
Set 2 10x 10x 10x 10x 10x
10x 10x 10x 10x 10x
Set 2 10x 10x 10x 10x 10x
WEDNESDAY - L2 (65%) - 45 sec clock Movement Set 1 Set 2 Power Clean W/Stretch10x 10x A1- SL Squat 10x 10x A2-TIY 10x 10x B1-Goblet Squats 10x 10x B2-BB Row 10x 10x Auxiliary THURSDAY - U2 - (60% ) - 45 sec clock Movement Set 1 Set 2 Box Jumps W/Knee Raise 10x 10x A1-Push Ups 10x 10x A2-DB SL RDL 10x 10x B1-Seated Trunk Twist 10x 10x B2-Step Ups 10x 10x Auxiliary
1:30 1:30
Set 3
Set 4
Set 5
10x 10x 10x 10x 10x
1:30 1:30
Set 3
Set 4
Set 5
10x 10x 10x 10x 10x
Rest 2:25 1:30 1:30
Set 3 10x 10x 10x 10x 10x
Rest 2:25
Set 4
Set 5
Rest 2:25 1:30 1:30
FEATHER RIVER speed/condo - 2017 PHASE IV
-
WEEK 8 POSITION SPECIFIC CONDITIONING (7/24-7/27) Plyometrics - Lower / Upper
Dynamic Warm up *Jog (3 mins) 20yrd Stretch - 1st stretch 10yrds/2nd stretch 10yrds *Knee Pulls / High Knees *Quad Pulls / Butt Kicks *Lateral Lunge / Carioca(Facing Left) *Heel Touch / Carioca(Facing Right) *Walking Hamstring / Big Kicks *Lateral Lunge / Leopard Crawl MONDAY - POSITION SPECIFIC Movement OL - DUCK WALK CIRCUIT DL - GET OFFS AND HOOPS RB/H - BAGS AND LADDERS LB - BAGS AND LADDERS WR - GET OFFS AND ROUTE TREE DB - LADDERS AND ROUTE SHADOW QB - CONES AND THROW TUESDAY - POSITION SPECIFIC Movement OL - DUCK WALK CIRCUIT DL - GET OFFS AND HOOPS RB/H - BAGS AND LADDERS LB - BAGS AND LADDERS WR - GET OFFS AND ROUTE TREE DB - LADDERS AND ROUTE SHADOW QB - CONES AND THROW WEDNESDAY - POSITION SPECIFIC Movement OL - DUCK WALK CIRCUIT DL - GET OFFS AND HOOPS RB/H - BAGS AND LADDERS LB - BAGS AND LADDERS WR - GET OFFS AND ROUTE TREE DB - LADDERS AND ROUTE SHADOW QB - CONES AND THROW THURSDAY - POSITION SPECIFIC Movement OL - DUCK WALK CIRCUIT DL - GET OFFS AND HOOPS RB/H - BAGS AND LADDERS LB - BAGS AND LADDERS WR - GET OFFS AND ROUTE TREE DB - LADDERS AND ROUTE SHADOW QB - CONES AND THROW
Sets
Reps
Time
Rest
Sets
Reps
Time
Rest
Sets
Reps
Time
Rest
Sets
Reps
Time
Rest
