Below is 3 days of weight room exercises that we expect all players to be attempting to complete every week during the winter. Days 1 and 2 you will be doing during our morning sessions. If we go outside for practice after school on a given day, you are still expected to get in your workout on your own. Day 3 is for you to do on your own over the weekend. Stay on schedule and do your best to complete these workouts each week. Also, make sure you are doing the correct workouts - Underclass or Upperclass.
Total Week 1 Week 2 Week 3 Week 4
Supine Breathing (dom. Arm OH)
2x5 2x5 2x5 2x5
Hip rolls 2x10 2x10 2x10 2x10
Hand to wall t spine ext w/ breathing
2x5 2x5 2x5 2x5
T spine rotation w/ leg abduction
2x10/10 2x10/10 2x10/10 2x10/10
Side plank rolls 2x5/5 2x5/5 2x5/5 2x5/5
Med ball SL Slam 4x4/4 4x4/4 4x4/4 4x4/4
Dead bug 3x12 3x12 3x12 3x12
Wall slide 3x10 3x10 3x10 3x10
Front Rack Reverse lunge or Goblet Reverse lung
5x4/4 5x44 6x3/3 6x3/3
Alt lunge jumps 3x10 3x10 3x10 3x10
Reverse row in rack
4x10 4x10 4x12 4x12
Standing LM press w/ protraction
3x6/6 3x6/6 3x6/6 3x6/6
KB/ DB stability walk
3x 3x 3x 3x
Prone swimmers 2x10 2x10 2x10 2x10
Total Week 1 Week 2 Week 3 Week 4
Supine Breathing (dom. Arm OH)
2x5 2x5 2x5 2x5
Hip rolls 2x10 2x10 2x10 2x10
Hand to wall t spine ext w/ breathing
2x5 2x5 2x5 2x5
T spine rotation w/ leg abduction
2x10/10 2x10/10 2x10/10 2x10/10
Side plank rolls 2x5/5 2x5/5 2x5/5 2x5/5
Med ball shuffle shot put
4x3/3 4x3/3 4x3/3 4x3/3
Bear crawl 3x10 3x10 3x12 3x12
Goblet RFESS 4x5/5 4x5/5 6x3/3 6x3/3
Bowler squat to wall
3x5/5 3x5/5 3x5/5 3x5/5
Cable SL RDL to row
4x8/8 4x8/8 4x6/6 4x6/6
Yoga push up to toe touch
3x5/5 3x5/5 3x5/5 3x5/5
Waiter walk 3x 3x 3x 3x
Total Week 1 Week 2 Week 3 Week 4
Supine Breathing (dom. Arm OH)
2x5 2x5 2x5 2x5
T spine rotation 2x8/8 2x8/8 2x8/8 2x8/8
Hip rolls 2x10 2x10 2x10 2x10
Wall slide 2x10 2x10 2x10 2x10
Plank 2x30sec 2x30sec 2x30sec 2x30sec
Med ball slam 4x8 4x8 4x8 4x8
Bear crawl 3x10 3x10 3x10 3x10
Goblet squat w/ pause
4x8 4x8 4x6 4x6
Box jump 3x3 3x3 3x3 3x3
SA Cable row (move scaps)
4x8/8 4x8/8 4x6/6 4x6/6
Full ROM push up (move scaps)
3x8 3x8 3x10 3x10
DB/KB stability walk
3x 3x 3x 3x
Dead bug 3x10 3x10 3x12 3x12
Total Week 1 Week 2 Week 3 Week 4
Supine Breathing (dom. Arm OH)
2x5 2x5 2x5 2x5
T spine rotation 2x8/8 2x8/8 2x8/8 2x8/8
Hip rolls 2x10 2x10 2x10 2x10
Wall slide 2x10 2x10 2x10 2x10
Plank 2x30sec 2x30sec 2x30sec 2x30sec
Med ball shot put (from static position)
4x3/3 4x3/3 4x3/3 4x3/3
Hand to wall reverse crunch
2x10 2x10 2x12 2x12
Goblet reverse lunge
4x6/6 4x6/6 5x4/4 5x4/4
Hand to wall ER (dont dump back)
3x5/5 3x5/5 3x5/5 3x5/5
Eccentric chin up 4x4 4x4 4x4 4x4
Yoga push up 3x8 3x8 3x10 3x10
Waiter walk 3x 3x 3x 3x
Total Week 1 Week 2 Week 3 Week 4
Supine Breathing (dom. Arm OH)
2x5 2x5 2x5 2x5
Hip rolls 2x10 2x10 2x10 2x10
Hand to wall t spine ext w/ breathing
2x5 2x5 2x5 2x5
T spine rotation w/ leg abduction
2x10/10 2x10/10 2x10/10 2x10/10
Side plank rolls 2x5/5 2x5/5 2x5/5 2x5/5
Med ball rollover slam to shot put
4x3/3 4x3/3 4x3/3 4x3/3
Cable anti rotation 3x8/8 3x8/8 3x10/10 3x10/10
RDL (more speed than weight)
4x5 4x5 5x4 5x4
Rapid fire squat jumps
3x5 3x5 3x5 3x5
DB row 4x8/8 4x8/8 4x6/6 4x6/6
Body saw push up (go on knees if cant keep posture)
3x5/5 3x5/5 3x6/6 3x6/6
1/2 kneeling Cable ER (dont dump)
3x5/5 3x5/5 3x5/5 3x5/5
Back to wall pulldown
2x10 2x10 2x10 2x10
Wall slide w/ pullback
2x5 2x5 2x5 2x5