Main Course Page

Strength and Conditioning

Monday(Leg Day)

Group A:

  • Squat

Set 1 x 30 reps

Set 2 x 20 reps

Set 3-4-5 x 15 reps

Set 6 x 30 reps

Group B:

  • Dumbbell Conditioning Circuit(Blue Sheet)

Complete Level 1 and rotate with Group 1

Complete Level 2 and rotate with Group 1

Complete Level 3 and rotate with Group 2

Tuesday(Chest/Back)

  • Bench Press
  • Incline Press
  • Decline Press
  • Dumbbell Press
  • Bent Over Dumbbell Row
  • Seated Narrow Row
  • Multi Press

Wednesday(Group Circuit) **added 1 set**

(5 sets x 10 reps, 5 sets x 5 reps….total of 10 times through)

  • Weighted deadlift
  • Squat jump
  • Dumbbell deep squat
  • Pushups
  • Hurdles (stagger..1-2 foot hops)
  • Ladder (High knee 1 foot in…4 sets) (High knee 2 feet in…3 sets)
  • Wall Jumps

Once 9 rounds are done…jog/active stretch. Complete active stretch, circle up and do static stretch.

 

Thursday(Shoulders/Maintenance)

  • Shoulder Super Set(dumbbell front raise, lateral raise, bent over fly)
  • Lat pulldown
  • Seated/Standing Military
  • Jammer
  • Students can complete sports specific workouts and record testing.