Offseason Week 2: Day 1

January 16, 2017

Workout #1

 

Training Focus: Squats. Chest. Cardio. QORE throwing sequence.

Stationary Bike: 5 min


SuperSet 1
Box Jumps: 3 sets of 8
Cable Stability Push Ups: 3 sets of 12
Squat: 3 sets of 10
Abs: Tight hold mountain climber: 3 sets of 15 (rt/lt = 1)


SuperSet 2
Jump Rope: 3 sets of 50 jumps (2 feet, rt / lt)
Dumbell Bench: 3 sets of 8 (slow & controlled)
Split Squat: 3 sets of 6
Abs: Slow windshield wiper: 3 sets of 15 (rt/lt = 1)


SuperSet 3
Wall Leg Swing Sequence: 3 x 10  Hip (side) Hip (front) Drive 
DB Incline & Fly: 3 sets of 6 & 6
Hamstring Raise: 3 sets of 8
Abs: 45s hold x 3  Front, Side, Side
 

SuperSet 4
Kettle Bell: 2 sets of 8
Single Arm Push Up (Partner help): 2 sets of 6
Abs: Swiss ball roll-ups

 

QORE Throwing Warm Up:

3 throws each exercise = 60 total throws

  1. 2 Feet
  2. Pull-It
  3. 3 Step It
  4. React to Clap 
  5. Big It
  6. L It
  7. 2 Hip
  8. 3 Step Stab
  9. Figure Air
  10. Pure 3
  11. Quick 5 & Frame
  12. 1-2, 1-2-3 throw
  13. Rt/Lt/Rt
  14. Lt/Rt/Lt
  15. On/Off
  16. Flip Feet
  17. Perfect Angle
  18. 3 Read
  19. Partner Move
  20. Flip & Throw

:15 min static stretch

Workout time: 1hr 45min