Strengh Training
PRE/POST season:
*Foundation Training (All Squads)
Click on this link to see the FOUNDATION TRAINING video.
*TOTAL BODY! 2Xs/week (if attending C&S, see K. Richardson)
-IN-SEASON Weekly Workouts: Do these workouts separately. Perform on EASY days. (No Foundation Training during this time of season)
DAY 1:
· Push-ups - 90 sec - 2 min total
· Chair of Death Squats - 2-3 min
· Single Leg Dead Lift 90 sec - 2 min per side
· Twisted Warriors - 45 seconds - 1 min per side on each foot
· Shoulder Blade Push-up 90 secs - 2 minute
· 7 point Hip Circuit 10-12 reps per circuit
DAY 2:
HIPS: Do 1st 4 exercises consecutively without stopping. Switch to other side, repeat. Do both sides 2Xs.
WATCH THOSE HIPS! No leaning back.
Clams: 15 reps
Rev Clams: 15 reps
Lower leg raises (same movement as clams but lower leg moves up and down as one unit) 15 Reps
Windshield Wipers (alternating heel and toe) 15 reps
THEN:
Single-legged bridge:
Clinch and tuck
Hips level with each other
Hold each side for 30 sec
Switch
Repeat for 3 cycles
Resisted Hip Flexion:
Do each side individually
Do for a 5 count, 5 reps
Switch feet
3 cycles
Alternate next two exercises for 3 cycles.
Dorsiflex toe raises:
15 reps, 3 cycles
Knees over toes calf raises:
15 reps, 3 cycles
FINALLY:
10-15 minutes of stretching/ rolling.
https://okcknightscc.com/strength-stretching