MBB/WBB/Position Players:
Dynamic Warmup
Agility Square 2x
Sprints: 4x60yd, 4x40yd, 4x20yd
Weight Room:
Shoulder Pre-hab (Position Players)
Clean Combo
Power Clean 1×2@50%,60%,70%, 5×2@80%
Back Squat + Box Jump None
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 light
RDL 3×6 light
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 1×3@62.5%,67.5%,72.5%,77.5%
Front Squat 1×3@67.5%,72.5%,77.5%,82.5%
DB Forward Lunge 3x6ea
1A DB Incline 3x5ea
1A 1L RDL 3x5ea
Turkish Sit Up 5x5ea
Stretch
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