Name Date Week Day

Complete Strength 03/08/17 1 3

Order Warm-up Sets Reps Work Rest Notes:

Foam Roll Series
Spider (do spiders first) 60yds
Supine Bridge with Alt Reach 3 10
Pull back butt kick to lunge w/ overhead reach 3 10t
Seal Jumps 3 20

Movement Exercise Sets Reps Work Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Notes:
Power Dev Rotational ball slams 3 8e **be sure to spend time
Core 1/2 TGU to Bridge 3 4e coaching the TGU, we will be
phasing them into doing the full
movement**
Single Leg DB/KB Step-ups 3 8e
Horizontal Pull DB Bent Over Row *bi-lat* 3 8

Unilateral Hip Single DB SL RDL 3 8e

Horizontal Press BB Bench press 3 8

Bicep (opt.) DB Hammer Curl 4 20/10

Tricep (opt.) OH Tricep Ext. 4 20/10

Order Finisher Sets Reps Work Rest Notes:

Use arms as finisher-Tabata
Round