May 4 2009

Workout group about a dozen people.

Medi-ball warm up.

Pass and catch with rotation
pass with rotation static catch
lateral toss with rotation
ball slams
shot puts

Mobility standard fair, lunges, and twists, etc.

Weight Room

Super set Thrusters/Bent over Rows, 5x5, 135# rest 45 seconds between sets
Super set RDL/Drop lunges, 4x10, 30 seconds of rest between sets

20 Contra-lateral v-ups
20 push ups

back out side

ball plank 20 second hold, leg raises 6" to 90 degrees, 20 seconds, bicycle crunches 20 seconds
rest 30 seconds, for 3 rounds

egg toss the medi ball and jog to retrieve it length of the football field and back, and down and back