Is this a good workout or not???
Anything i should remove?? Anything i should add???
Im not sure if i should do running or not because i play football and then winter track, so thats a lot of running already.
MONDAY
Light Weight Dumbbells - Anterior raises, lateral raises, external/internal rotations, and full mechanics with light weight dumbbells.
Resistance Tubing - Abduction 90 degrees w/ external rotation, abduction 90 degrees w/ internal rotation, tricep extension, bicep curls, military press (facing the tube), diagonal extension, and diagonal flexion using resistance tubes.
Medicine Ball For Your Arms - Diagonal chops, figure 8’s, circles, push up, chest pass, soccer throw, side throw, over the back throw with medicine ball.
TUESDAY
Agility Ladder - Horizontal shuffle, vertical shuffle, carioca, straight forward two times each square, single foot hop in the agility ladder.
Jump Rope- Speed, single leg, and crossover, using a jump rope.
Medicine ball - Lunge, squat, and single-leg toe touch with medicine ball.
Resistance Tubing - Hip adduction, hip abduction, quick kicks, and leg press with the small circle resistance tube.
WEDNESDAY
Body - Crunches, leg crunches, side crunches, leg scissors, bridges, side bridges, and leg lifts.
Medicine Ball - Side to side, circle, and figure eights with the medicine ball between your legs.
THURSDAY
Dumbbells Back - Shrug, lying rows, bent over rows, pull over, reverse fly’s, bent lateral raises, and dead lefts using dumbbells.
Dumbbells Wrist - Wrist extension, wrist flexion, wrist supination, and wrist pronation using dumbbells.
Wrist Roller - Roll up slow then roll back down slow. (Only 5 reps of 3 sets)
Hang Grip - Hold for a second, and then repeat 40 times.
FRIDAY
Light Weight Dumbbells - Anterior raises, lateral raises, external/internal rotations, butterfly, and full mechanics with light weight dumbbells.
Resistance Tubing - Abduction 90 degrees w/ external rotation, abduction 90 degrees w/ internal rotation, tricep extension, bicep curls, military press (facing the tube), diagonal extension, and diagonal flexion using resistance tubes.
Medicine Ball For Your Arms - Diagonal chops, figure 8’s, circles, push up, chest pass, soccer throw, side throw, over the back throw with medicine ball.
SATURDAY
Agility Ladder - Horizontal shuffle, vertical shuffle, carioca, straight forward two times each square, single foot hop in the agility ladder.
Jump Rope- Speed, single leg, and crossover using a jump rope.
Medicine ball - Lunge, squat, and single-leg toe touch with medicine ball.
Resistance Tubing - Hip adduction, hip abduction, quick kicks, and leg press with the small circle resistance tube.
SUNDAY
Body - Crunches, leg crunches, side crunches, leg scissors, bridges, side bridges, and leg lifts.
Medicine Ball - Side to side, circle, and figure eights with the medicine ball between your legs.