| In season general / max | ||||
| Aerobic Warm up | At least 15 min | |||
| Activation | record how many times you do this session | |||
| Foam roller - thoracic mobility | 2-3 minutes | |||
| Dyno disk band steps | 2 x 20 steps each leg | |||
| Classic band push | 2 x 20 steps each leg | |||
| High plank DB shoulder series | (light) front, side - 6 each arm x 2 sets | |||
| downward dog spider stretch | x 4-6 each side | |||
| Lateral bound in place | 3 sets of 10 total jumps | |||
| General Lifts - can circuit if you want | ||||
| DB Row or high bench row | 3 x 6 each side med/heavy | |||
| DB single leg RDL | 3 x 8 each side med | |||
| Single arm push press | 3 x 6 each side med/light | |||
| step down step up | 3 x 5 each leg med/heavy | |||
| Core (2-3 times through, short rest) | ||||
| Front plank up downs | x 60 seconds | |||
| side plank knee to elbow | x 12 each side | |||
| Superman w/ band | x 12 holds (3 seconds) | |||
| Cable rotation low high | x 15 each side | |||