MBB/WBB/Position Players:
Dynamic Warmup
Agility Square 2x
Sprints: 2x60yd, 2x40yd, 2x20yd
Weight Room:
Shoulder Pre-hab (Position Players)
Clean Combo
Power Clean 1×2@50%,60%, 3×2@70%
Back Squat + Box Jump 5×2+3
Bench Press / DB Bench Press (follow your team’s workout for sets and reps. If you do not have a max for bench, choose your own weights.)
Bent Rows 3×6
RDL 3×6
Med Ball Abs 50
Foam Roll / Stretch / Eat
Softball/Men’s Tennis:
1×10 In Place Warm Up
Dynamic Warm Up
Star Drill Level 3
Barbell Warm Up
Hang Clean 1×1@70%,75%,80%,3×2@85%
Front Squat 1×1@75%,80%,85%,3×3@90%
DB Forward Lunge 3x8ea
1A DB Incline 3x6ea
1A 1L RDL 3x6ea
Turkish Sit Up 5x5ea
Stretch
