Offseason Week 1: Day 4

January 12, 2017

Body Maintenance | Stretch | Agility & Plyometric Work

 

All movements: 15 yards, 15 yard jog

Movement Sequence #1
1. Knee Pull
2. Walking lunge & twist
3. Ankle Pull
4. Quad Walk
5. Carioca Right
6. Carioca Left

Stretch Sequence #1
1. Deep Squat
2. Quad Stretch
3. Spread (Middle, Right, Left)
4. Hip (Right)
5. Hamstring
6. Tuck
7. Hip (Left)
8. Hamstring
9. Tuck (IT Band)
10. Butterfly

Movement Sequence #2
1. High Knees (uptempo)
2. A Skip
3. Lateral Lunge (RT/LT)
4. Bound
5. Powerskip (Height)
6. Backpedal

Stretch Sequence #2
1. Deep Squat
2. Quad Stretch
3. Spread (Middle, Right, Left)
4. Hip (Right)
5. Hamstring
6. Tuck
7. Hip (Left)
8. Hamstring
9. Tuck (IT Band)
10. Butterfly

Movement Sequence #3 - :30 seconds rest
1. Dot (Right foot) : 20s
2. Dot (Left foot) :20s
3. 2 foot OFF/ON :20s
4. 1 Foot (LT/RT) : 20s
5. 1 Foot (LT/RT) :20s

Stretch Sequence #3
1. Deep Squat
2. Quad Stretch
3. Spread (Middle, Right, Left)
4. Hip (Right)
5. Hamstring
6. Tuck
7. Hip (Left)
8. Hamstring
9. Tuck (IT Band)
10. Butterfly

Movement Sequence #4 
1. Hip Rotation Forward
2. Hip Rotation Backwards
3. On back: Hip Rotation (& reverse)
4. Straight Leg Raise
5. Straight Leg Lateral
6. 10 tucks

Movement Sequence #5
1. Broad Jumps: 7
2. Single Leg Jumps: 5
3. Single Leg Jumps: 5
4. Broad Jumps: 7
5. Single Leg Jumps: 5
6. Single Leg Jumps: 5

Workout time: 45min