-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:

https://youtu.be/AVAXhy6pl7o

• Clinch and tuck

• Hips level with each other

• Hold each side for 30 sec

• Switch

• Repeat for 3 cycles

Resisted Hip Flexion:

https://youtu.be/rA8V4jRP0l4

• 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:

https://youtu.be/YnvASa9Oi90

• 15 reps, 3 cycles

Knees over toes calf raises:

https://youtu.be/4cSzaUWmsBs

• 15 reps, 3 cycles

FINALLY:

10-15 minutes of stretching/ rolling.

https://okcknightscc.com/strength-stretching