High School Lax (Nov. 2nd - Dec. 14th) Strength Training Pre-Season

​Warm Up
Foam Roll - Stretch - Dynamic
__________________________________________________________________
Activations & Drills
Day A 
Core & Movement Drills
(30 Second Work - 15 Second Transition)
A1 - Mi-Bug 
A2 - Hip Lift Bridge  (R&L)
A3 - Push Up Plank Plus

B1 - Band Rotation 
B2 - Air Squats

Day B 
A1 - Ab Roller
A2 - Side Plank (R&L)
A3 - 1/2 Kneeling Chop (MB or Bands)

B1 - MB Toss Partner
B2 - Plank & Reach Partner
________________________________________________________________
Strength Training
Day A 
A1 - Air Squats (10-12) 
A2 - Stability Ball Press (10-12)
A3 - Lunge to Press 6/6

B1 - Single Leg DB Dead Lift (R&L) 5/5
B2 - TRX Row 8-10
B3 - Lateral Lunge
__________________________________________________________________
Conditioning 
A1 - Jump Rope to Burpee
A2 - Lax Wall Quick Stick
__________________________________________________________________
Strength Training  
Day B 
A1 - Step Up & Balance 
A2 - Band High Rows
A3 - Band Core Pull Downs

B1 - RFE Split Squats
B2 - Band Press
B3 - Box Jump
___________________________________________________________________
Conditioning
A1 - Lax Drill #1
A2 - Sprint Shuttle
A3 - Lax Drill #2