Hey everyone, I have looked at many threads in this forum and using that information I came up with my own workout. If you have any questions just ask. I'm open to any suggestions. Thanks. here is my workout:
MONDAY
¼ mile light jog
Bench-2x10
Shoulder press-2x10
Squats-2x10
Cleans-2x6
Stretch-butterfly, back cracker, knee hug, P’s + Q’s, standing quad, standing knee to chest, standing touch toes, spread legs(rt, lf, md), arm across, elbow over head, -20 sec
¼ mile light jog
TUESDAY
Pro agility-2 reps
Lines-1 rep for each (sprint backpedal sprint bp sprint bp, shuffle, carioca, sprint)
Parallel-squat jump-6 jumps
Rocket jump-6 jumps
Quarter squat jump-10 jumps
Superman-all 4, 1 arm 1 leg, on knees 1 arm 1 leg-30 sec
MB-Russian twist, push up bridge, crunch- 2x30 sec
Wrist exercises- 2x10
Stretch
WEDNESDAY
¼ mile light jog
DB incline bench-2x10
DB curl-2x10
Squat-2x10
Lunges-2x10
Stretch
¼ mile light jog
THURSDAY-same as Tuesday
FRIDAY
¼ mile light jog
Bench-2x10
DB curl-2x10
Squat-2x10
Cleans-2x6
Stretch
¼ mile light jog
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