The View by Ristar


#1

This is going to be my new log and we can all talk about topics that are very important like Weight Training, Long toss and other things like Weighted baseballs.

Feel free to start a topic ask a question of my views.


#2

I have a question. Do you think people do not know your views? Or maybe misunderstand them somehow?

Cause I mean I think they’re quite available. You’ve posted more than Steven has and have only been a member since January. This board was put up in fall of 2005. I have no problems with lots of posting, it’s fine an dandy, but do you honestly think people don’t know your views?


#3

I think people misunderstand my view yes because they haven’t read all the posts I have Written.

I’m going to post my 12 week workout on this and I’m willing to change parts if you tell me what to change them.


#4

RIstar-

I think that you should do, like, tons of weight training. Basically the same program that a bodybuilder would use. I want you looking like Schwarzenegger by the time you’re 18. How’s that sound?


#5

We’ve all heard your fucking views, and we have heard waht you’ve said, you make no sense, you annoy everyone on this website, you’re the most ignorant poster on this board. Frankly, do us a favour and go.


#6

THIS IS MY WORKOUT

MOST OF IT IS FUNCTIONAL AND ONLY SOMEWEIGHT LIFTING AND I USE 10 LBS AT MOST

THINGS I DO IN WITH THIS PROGRAM ARE PLYOMETRICS NOT LISTED IN THIS AND SPRINTS

WEEK 1 DAY 1

Ab and back Stabilaztion

Agilities Running Sprints

Figure 8 Ball Twists 1set/10 reps

Med Ball Twists 1set/30 reps

One Legged Med ball Touch Down 2sets/10 ea. leg

Hip Ring 2 sets/20 reps

Wheel Lunges 2 sets

Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg

Standing Calves 2 sets/30 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Swimming backstroke w/tubing 2 sets/20 reps

   WEEK 1             DAY 2

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One Arm DB Row 2 sets/ 10 reps ea. arm

2 Arm row w/band 2 sets/ 15 reps

One Arm Shrugs 2 sets/ 12 reps

Setted Lateral Raises One Arm 2 sets/12 reps

Bent-Over Lateral Raises 2 sets/15 reps

Tricep Curlbar 2sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

                   WEEK 1       DAY 3

Ab and Back stab

Agilities

Figure 8 Ball twists 1set/20 reps

Med Ball Twists 1 set/30 reps

Hip Ring 2 sets/20 reps

Bend Leg Dead Lift 2 sets/ 15 reps

Step ups 2 sets/12 ea. leg

Side Lunges 2 sets/ 20 reps

Forward Lunges 2 sets/20 reps

Standing Calves 2 sets/ 10 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotator Cuff Exercises 10 reps ea.

              WEEK 1 DAY 4

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One arm lat Pull to front 2 sets/10 ea. Arm

One Arm Db Row 2 sets/ 10 ea. arm

Alternating Shrugs 2 sets/12 reps

Figure 8 Band 2 sets/15 reps

Bent-Over Lateral Raises w/band 2 sets/15 reps

Tricep Curlbar 2 sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

                      WEEK 2           Day 1 

Ab and back Stabilaztion

Agilities Running Sprints

Figure 8 Ball Twists 1set/20 reps

Med Ball Twists 1set/30 reps

One Legged Med ball Touch Down 2sets/10 ea. leg

Hip Ring 2 sets/20 reps

Wheel Lunges 2 sets

Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg

Standing Calves 2 sets/30 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Swimming backstroke w/tubing 2 sets/20 reps

      WEEK 2     DAY 2

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One Arm DB Row 2 sets/ 10 reps ea. arm

2 Arm row w/band 2 sets/ 15 reps

One Arm Shrugs 2 sets/ 12 reps

Setted Lateral Raises One Arm 2 sets/12 reps

Bent-Over Lateral Raises 2 sets/15 reps

Tricep Curlbar 2sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

WEEK 2 DAY 3
Ab and Back stab

Agilities

Figure 8 Ball twists 1set/20 reps

Med Ball Twists 1 set/30 reps

Hip Ring 2 sets/20 reps

Bend Leg Dead Lift 2 sets/ 15 reps

Step ups 2 sets/12 ea. leg

Side Lunges 2 sets/ 20 reps

Forward Lunges 2 sets/20 reps

Standing Calves 2 sets/ 10 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotator Cuff Exercises 10 reps ea.

WEEK 2 DAY 4

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One arm lat Pull to front 2 sets/10 ea. Arm

One Arm Db Row 2 sets/ 10 ea. arm

Alternating Shrugs 2 sets/12 reps

Figure 8 Band 2 sets/15 reps

Bent-Over Lateral Raises w/band 2 sets/15 reps

Tricep Curlbar 2 sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

WEEK 3 DAY 1

Ab and back Stabilaztion

Agilities Running Sprints

Figure 8 Ball Twists 1set/10 reps

Med Ball Twists 1set/30 reps

One Legged Med ball Touch Down 2sets/10 ea. leg

Hip Ring 2 sets/20 reps

Wheel Lunges 2 sets

Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg

Standing Calves 2 sets/30 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Swimming backstroke w/tubing 2 sets/20 reps

WEEK 3 DAY 2

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One Arm DB Row 2 sets/ 10 reps ea. arm

2 Arm row w/band 2 sets/ 15 reps

One Arm Shrugs 2 sets/ 12 reps

Setted Lateral Raises One Arm 2 sets/12 reps

Bent-Over Lateral Raises 2 sets/15 reps

Tricep Curlbar 2sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

WEEK 3 DAY 3

Ab and Back stab

Agilities

Figure 8 Ball twists 1set/20 reps

Med Ball Twists 1 set/30 reps

Hip Ring 2 sets/20 reps

Bend Leg Dead Lift 2 sets/ 15 reps

Step ups 2 sets/12 ea. leg

Side Lunges 2 sets/ 20 reps

Forward Lunges 2 sets/20 reps

Standing Calves 2 sets/ 10 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotator Cuff Exercises 10 reps ea.

WEEK 3 DAY 4

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One Arm DB Row 2 sets/ 10 reps ea. arm

2 Arm row w/band 2 sets/ 15 reps

One Arm Shrugs 2 sets/ 12 reps

Setted Lateral Raises One Arm 2 sets/12 reps

Bent-Over Lateral Raises 2 sets/15 reps

Tricep Curlbar 2sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

WEEK 4 DAY 1

Ab and Back Stab.

Agilities

Wheel Lunges 1 set

Forward Lunges w/med ball twists 1 set/20 reps

One Legged Med-Ball touchdowns 1 set/20 reps ea. leg

One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg

One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg

Hip Ring 2sets/20reps

Ballet Lunges 2sets/20reps

Seated Calves 2sets/30 reps

Reg. push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF Hand on box 5 reps

RT Hand on Box 5 reps

Walking over box 10 reps

Plyometric Push-up 10 reps

        WEEK 4  DAY 2

Ab and Back Stab.

Agilities

Med Ball Twists 1set/20 reps

One Arm DB Row 3 sets/ 10 ea. Arm

One arm Seated cable row w/band 2 sets/ 10 reps ea. arm

One Arm Shrugs 2 sets/ 12 reps ea. Arm

Seated Lateral Raises on Physio Ball 2 sets/ 15 reps

Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps

Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm

Tricep Cable Pushdowns 2 sets/ 10 reps

Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps

Standing Bicept Curls 2 sets/ 10 reps

Forearms

DB Flexion , DB Ext.

YOGA Program

  WEEK 4 DAY 3

Ab and Back Stab.

Agilities

Wheel Lunges 1 set/ 20 reps

Walking Lunges over Box 1 set/ 20 reps

   Plyometrics

Jump Over Box 1 set/ 10 reps

Double Jump Over box 1 set/ 10 reps

Triple Jump Over box 1 set/ 10 reps

Box jump 10 reps

Scissor Plyos 10 reps

Standing Calves 2 sets/10 reps ea. arm

One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm

Reg. Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF hand on box 5 reps

RT hand on Box 5 reps

ScareCrows 2 sets/ 15 reps

Internal External Rotation w/bands 2 sets/10 reps ea. arm

WEEK 4 DAY 4

Ab and back Stab.

Figure 8 Ball Twists 2 set/20 reps

MED BALL ROUTINE for upper body

Chest pass stdg. Kneel Sit 3 sets/ 10 reps

Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

V-Sit Toss 2 sets/ 15 reps ea.side

V-Sit Lateral Toss 2 sets/15 reps ea. side

One arm DB Rows 3 sets/10 reps

One Arm Lat Pull to Front 3 sets/10 reps

Forearm- Curlbar 2 sets/30 reps

YOGA Program

WEEK 5 DAY 1

Ab and Back Stab.

Agilities

Wheel Lunges 1 set

Forward Lunges w/med ball twists 1 set/20 reps

One Legged Med-Ball touchdowns 1 set/20 reps ea. leg

One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg

One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg

Hip Ring 2sets/20reps

Ballet Lunges 2sets/20reps

Seated Calves 2sets/30 reps

Reg. push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF Hand on box 5 reps

RT Hand on Box 5 reps

Walking over box 10 reps

Plyometric Push-up 10 reps

WEEK 5 DAY 2

Ab and Back Stab.

Agilities

Med Ball Twists 1set/30 reps

One Arm DB Row 3 sets/ 10 ea. Arm

One arm Seated cable row w/band 2 sets/ 10 reps ea. arm

One Arm Shrugs 2 sets/ 12 reps ea. Arm

Seated Lateral Raises on Physio Ball 2 sets/ 15 reps

Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps

Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm

Tricep Cable Pushdowns 2 sets/ 10 reps

Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps

Standing Bicept Curls 2 sets/ 10 reps

Forearms

DB Flexion , DB Ext.

YOGA Program

WEEK 5 DAY 3

Ab and Back Stab.

Agilities

Wheel Lunges 1 set/ 20 reps

Walking Lunges over Box 1 set/ 20 reps

   Plyometrics

Jump Over Box 1 set/ 10 reps

Double Jump Over box 1 set/ 10 reps

Triple Jump Over box 1 set/ 10 reps

Box jump 10 reps

Scissor Plyos 10 reps

Standing Calves 2 sets/30 reps ea. arm

One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm

Reg. Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF hand on box 5 reps

RT hand on Box 5 reps

ScareCrows 2 sets/ 15 reps

Internal External Rotation w/bands 2 sets/10 reps ea. arm

WEEK 5 DAY 4

Ab and back Stab.

Figure 8 Ball Twists 2 set/20 reps

MED BALL ROUTINE for upper body

Chest pass stdg. Kneel Sit 3 sets/ 10 reps

Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

V-Sit Toss 2 sets/ 15 reps ea.side

V-Sit Lateral Toss 2 sets/15 reps ea. side

One arm DB Rows 3 sets/10 reps

One Arm Lat Pull to Front 3 sets/10 reps

Forearm- Curlbar 2 sets/30 reps

YOGA Program

WEEK 6 DAY 1

Ab and Back Stab.

Agilities

Wheel Lunges 1 set

Forward Lunges w/med ball twists 1 set/20 reps

One Legged Med-Ball touchdowns 1 set/20 reps ea. leg

One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg

One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg

Hip Ring 2sets/20reps

Ballet Lunges 2sets/20reps

Seated Calves 2sets/30 reps

Reg. push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF Hand on box 5 reps

RT Hand on Box 5 reps

Walking over box 10 reps

Plyometric Push-up 10 reps

WEEK 6 DAY 2

Ab and Back Stab.
Agilities

Med Ball Twists 1set/30 reps

One Arm DB Row 3 sets/ 10 ea. Arm

One arm Seated cable row w/band 2 sets/ 10 reps ea. arm

One Arm Shrugs 2 sets/ 12 reps ea. Arm

Seated Lateral Raises on Physio Ball 2 sets/ 15 reps

Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps

Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm

Tricep Cable Pushdowns 2 sets/ 10 reps

Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps

Standing Bicept Curls 2 sets/ 10 reps

Forearms

DB Flexion , DB Ext.

YOGA Program

WEEK 6 DAY 3

Ab and Back Stab.

Agilities

Wheel Lunges 1 set/ 20 reps

Walking Lunges over Box 1 set/ 20 reps

   Plyometrics

Jump Over Box 1 set/ 10 reps

Double Jump Over box 1 set/ 10 reps

Triple Jump Over box 1 set/ 10 reps

Box jump 10 reps

Scissor Plyos 10 reps

Standing Calves 2 sets/30 reps ea. arm

One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm

Reg. Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF hand on box 5 reps

RT hand on Box 5 reps

ScareCrows 2 sets/ 15 reps

Internal External Rotation w/bands 2 sets/10 reps ea. arm

WEEK 6 DAY 4

Ab and back Stab.

Figure 8 Ball Twists 2 set/20 reps

MED BALL ROUTINE for upper body

Chest pass stdg. Kneel Sit 3 sets/ 10 reps

Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

V-Sit Toss 2 sets/ 15 reps ea.side

V-Sit Lateral Toss 2 sets/15 reps ea. side

One arm DB Rows 3 sets/10 reps

One Arm Lat Pull to Front 3 sets/10 reps

Forearm- Curlbar 2 sets/30 reps

YOGA Program

WEEK 7 DAY 1

Ab and Back Stab.

Agilities

Wheel Lunges 1 set

Forward Lunges w/med ball twists 1 set/20 reps

One Legged Med-Ball touchdowns 1 set/20 reps ea. leg

One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg

One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg

Hip Ring 2sets/20reps

Ballet Lunges 2sets/20reps

Seated Calves 2sets/30 reps

Reg. push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF Hand on box 5 reps

RT Hand on Box 5 reps

Walking over box 10 reps

Plyometric Push-up 10 reps

WEEK 7 Day 2

Ab and Back Stab.

Agilities

Med Ball Twists 1set/30 reps

One Arm DB Row 3 sets/ 10 ea. Arm

One arm Seated cable row w/band 2 sets/ 10 reps ea. arm

One Arm Shrugs 3 sets/ 12 reps ea. Arm

Seated Lateral Raises on Physio Ball 3 sets/ 15 reps

Bent Over Lateral Raises on Physio Ball 3 sets/ 15 reps

Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm

Tricep Cable Pushdowns 2 sets/ 10 reps

Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps

Standing Bicept Curls 2 sets/ 10 reps

Forearms

DB Flexion , DB Ext. 2sets / 30 reps

YOGA Program

WEEK 7 DAY 3

Ab and Back Stab.

Agilities

Wheel Lunges 1 set/ 20 reps

Walking Lunges over Box 1 set/ 20 reps

   Plyometrics

Jump Over Box 1 set/ 10 reps

Double Jump Over box 1 set/ 10 reps

Triple Jump Over box 1 set/ 10 reps

Box jump 10 reps

Scissor Plyos 10 reps

Standing Calves 2 sets/30 reps ea. arm

One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm

Reg. Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF hand on box 5 reps

RT hand on Box 5 reps

ScareCrows 2 sets/ 15 reps

Internal External Rotation w/bands 2 sets/10 reps ea. arm

WEEK 7 DAY 4

Ab and back Stab.

Figure 8 Ball Twists 2 set/20 reps

MED BALL ROUTINE for upper body

Chest pass stdg. Kneel Sit 3 sets/ 10 reps

Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

V-Sit Toss 2 sets/ 15 reps ea.side

V-Sit Lateral Toss 2 sets/15 reps ea. side

One arm DB Rows 3 sets/10 reps

One Arm Lat Pull to Front 3 sets/10 reps

Forearm- Curlbar 2 sets/30 reps

YOGA Program

WEEK 8 DAY 1

AB and Back Stab.

Agilities

Figure 8 ball Twist 2 sets / 20 reps

Hip Ring 2 sets/ 20 reps

Side Lunges 2 sets/ 20 reps

One leg On Bench Plie 2 sets/ 12 reps ea. Leg

Squats on Dynadiscs 2sets / 15 reps

One Legged Squats 2 sets/ 10 reps ea. Leg

Stdg. Calves 2 sets/ 30 reps

Push-ups 20 reps

Rotational Push-ups 15 reps

LF. Hand on Box 10 reps

RT. Hand on box 10 reps

Dipping Forward 10 reps

Dipping Sideways 10 reps

Plyometric Throwing Med-Ball 10 reps

Rotator Cuff 2 sets / 20 reps

WEEK 8 Day 2

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 1set/ 20 reps

One Arm Row HEAVY 1 set/10 reps ea. Arm

                                           1 set/8 reps ea. Arm

                                            1 rep/ 6 reps ea. Arm 

One arm Seated Row 2 sets/ 10 ea.

Lateral Raises Standing on Dyna Discs 2 sets/10 reps

Alternating Shrugs 2 sets/ 20 reps

Bent-over Lateral Raises w/band 2 sets/ 10 reps

Seated Bicep Curls 2 sets/ 10 reps

2 Arm Stdg. DB curls on Dyna Disc 2 sets /10 reps

2 arm DB Braincrushers 2 sets/10 reps

Cable Pushdowns 2 sets/ 10 reps

Forearms your choice 2 sets/30 reps

YOGA Program

WEEK 8 DAY 3

Ab and Back Stab.

Agilities

Ball Twists 2 sets/ 30 reps ea.

Release Lunges 2 sets/10 reps ea. Leg

Holding Squats followed by 10 Tuck Jumps 10 reps

LF Legged Stationary Lunges Followed by 10 Lf. legged Hops 10 reps

RT Legged Stationary Lunges Followed by 10 RT. legged Hops 10 reps

Single jumps over Box 2 sets/ 10 reps

Box Jumps 2 sets/ 10 reps

Seated Calves 2 sets /30 reps

One Arm DB press On Phyiso Ball 3 sets/ 10 reps ea.

Reg. Push-ups 20 reps

Push-ups on Dyna Discs 2 sets/10 reps

Figure 8 band 2 sets/ 15 reps

WEEK 8 DAY 4

Ab and Back Stab.

Agilities

Ball Twists 2 sets/30 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Lat Pull on Front 2 reps/ 10 reps

Lateral Raises On Physio Ball 2 sets/12 reps

Seated Bent-over Lat Raises 2 sets/ 12 reps

Forearms your choice

YOGA program

WEEK 9 DAY 1

AB and Back.

Agilities

Med Ball Twists 2 sets/30 reps

Skaters w/ hip ring 2 sets/ 10 reps ea. Leg

Holding Squats/ Tuck Jumps 10 reps

Lf. Stat Lunges/ LF. Leg Hop 10 reps

RT. Stat. Lunges/ RT. Leg Hops 10reps

Forward Lunges/Scissors 10reps

Side Lunges/Rebounds 10reps

Squats on Dyna Disc Catching Med Ball 15 reps

Standing Calves 2 sets/ 30 reps

Reg. Push-ups 10 reps

Plyo Push-up 10 reps

Leg Curl 10 reps

Rotational 10 reps

Lf. Hand on box 10 reps

Rt. Hand on Box 10 reps

Walking over Box 10 reps

Rotational Again 10 reps

On Dyna Discs 10 reps

Backword swimming w/ band 2 sets / 20 reps

WEEK 9 DAY 2

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 1set/ 20 reps

One Arm Row HEAVY 1 set/10 reps ea. Arm

                                           1 set/8 reps ea. Arm

                                            1 rep/ 6 reps ea. Arm 

One arm Seated Row 2 sets/ 10 ea.

Lateral Raises Standing on Dyna Discs 2 sets/10 reps

Alternating Shrugs 2 sets/ 20 reps

Bent-over Lateral Raises w/band 2 sets/ 10 reps

Seated Bicep Curls 2 sets/ 10 reps

2 Arm Stdg. DB curls on Dyna Disc 2 sets /10 reps

2 arm DB Braincrushers 2 sets/10 reps

Cable Pushdowns 2 sets/ 10 reps

Forearms your choice 2 sets/30 reps

YOGA Program

WEEK 9 DAY 3

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 2 sets/ 20 reps

Wheel Lunges 1set

Release Lunges 2 sets/ 10 reps ea. Leg

Hip Ring 2 sets/ 20 reps

Walking Lunges Over Box Only Hop Over 2 sets/ 20 reps

Squats/Tuck 10 reps

Lf. Lunges/Lf. Hops 10 reps

Rt. Lunges/Rt. Hops 10 reps

Forward Lunges/Scissors 10 reps

Side Lunges/Rebounds 10 reps

One Legged Squats 2 sets/ 6 reps ea. Leg

Seated Calves 2 sets/30 reps

One Arm Figure 8 Band 2 sets/10 reps ea.

WEEK 9 Day 4

Ab and Back Stab.

Agilities

Ball Twists 2 sets/30 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

One Arm Shot Put 2 sets/ 10 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Lat Pull on Front 2 reps/ 10 reps

Lateral Raises On Physio Ball 2 sets/12 reps

Seated Bent-over Lat Raises 2 sets/ 12 reps

Forearms your choice

YOGA program

WEEK 10 DAY 1

AB and Back.

Agilities

Med Ball Twists 2 sets/30 reps

Skaters w/ hip ring 2 sets/ 10 reps ea. Leg

Holding Squats/ Tuck Jumps 10 reps

Lf. Stat Lunges/ LF. Leg Hop 10 reps

RT. Stat. Lunges/ RT. Leg Hops 10reps

Forward Lunges/Scissors 10reps

Side Lunges/Rebounds 10reps

Squats on Dyna Disc Catching Med Ball 15 reps

Standing Calves 2 sets/ 30 reps

Reg. Push-ups 10 reps

Plyo Push-up 10 reps

Leg Curl 10 reps

Rotational 10 reps

Lf. Hand on box 10 reps

Rt. Hand on Box 10 reps

Walking over Box 10 reps

Rotational Again 10 reps

On Dyna Discs 10 reps

Backword swimming w/ band 2 sets / 20 reps

WEEK 10 DAY 2

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 1 set/ 20 reps

One Arm Row HEAVY 1 set/10 reps ea. Arm

                                           1 set/8 reps ea. Arm

                                            1 rep/ 6 reps ea. Arm 

One Arm Seated Row 2 sets/ 10 ea.

Lateral Raises Standing on Dyna Disc 2 sets/10 reps

Alternating Shrugs 2sets/ 20 reps

Bent-over Lateral Raises w/ band 2 sets/ 10 reps

Seated bicep Curls 2 sets/ 10 reps

2 Arm Stdg. DB curls On dyna disc 2 sets/ 10 reps

2 Arm Db Braincrusher 2 sets/ 10 reps

Cable Pull Down 2 sets/ 10 reps

Forearms your Choice 2 sets/ 30 reps

YOGA Program

WEEK 10 DAY 3

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 2 sets/ 20 reps

Wheel Lunges 1set

Release Lunges 2 sets/ 10 reps ea. Leg

Hip Ring 2 sets/ 20 reps

Walking Lunges Over Box Only Hop Over 2 sets/ 20 reps

Squats/Tuck 10 reps

Lf. Lunges/Lf. Hops 10 reps

Rt. Lunges/Rt. Hops 10 reps

Forward Lunges/Scissors 10 reps

Side Lunges/Rebounds 10 reps

One Legged Squats 2 sets/ 6 reps ea. Leg

Seated Calves 2 sets/30 reps

One Arm Figure 8 Band 2 sets/10 reps ea

WEEK 10 DAY 4

Ab and Back Stab.

Agilities

Ball Twists 2 sets/30 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

One Arm Shot Put 2 sets/ 10 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Lat Pull on Front 2 reps/ 10 reps

Lateral Raises On Physio Ball 2 sets/12 reps

Seated Bent-over Lat Raises 2 sets/ 12 reps

Forearms your choice

YOGA program

WEEK 11 DAY 1

Ab and Back Stab.

Agilities

Med-Ball Twists 2 sets/ 30reps

Hip Ring 2 sets/20 reps

Sprints

          Sprint 60 yards      12 reps 

           Jog 60 yds.            12 reps 

One Legged Med Ball Touchdowns 6 reps ea. Leg

Standing Calves 2 sets/ 30 reps

Reg. Push-ups 10 reps

Plyo Push-up 10 reps

Leg Curl 10 reps

Rotational 10 reps

Lf. Hand on box 10 reps

Rt. Hand on Box 10 reps

Walking over Box 10 reps

Rotational Again 10 reps

On Dyna Discs 10 reps

Rotator Cuff 2 sets/10 reps ea.

WEEK 11 DAY 2

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 1 set/ 20 reps

One Arm Row HEAVY 1 set/10 reps ea. Arm

                                           1 set/8 reps ea. Arm

                                            1 rep/ 6 reps ea. Arm 

One Arm Seated Row 2 sets/ 10 ea.

Lateral Raises Standing on Dyna Disc 2 sets/10 reps

Alternating Shrugs 2sets/ 20 reps

Bent-over Lateral Raises w/ band 2 sets/ 10 reps

Seated bicep Curls 2 sets/ 10 reps

2 Arm Stdg. DB curls On dyna disc 2 sets/ 10 reps

2 Arm Db Braincrusher 2 sets/ 10 reps

Cable Pull Down 2 sets/ 10 reps

Forearms your Choice 2 sets/ 30 reps

YOGA Program

WEEK 11 DAY 3

Ab and Back Stab.

Agilities

Wheel Lunges 1 set/ 10 reps ea. Leg

Release Lunges 1 set

Hip Ring 2 sets/ 20 reps

Sprints 60/60 12 reps

Squats On Dyna Disc 2 sets/10 reps

Forward Lunges w/med Ball Twists 2 sets/30 reps

Seated Calves 2 sets/ 30 reps

Reg. Push-up 10 reps

½ moon Push-up 10 reps

Walking over box 10 reps

Rotational 10 reps

Plyo 10 reps

One Arm DB Press On Phyiso ball

Rotator Cuff 2 sets/ 15 reps

WEEK 11 DAY 4

Ab and Back Stab.

Agilities

Ball Twists 2 sets/30 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

One Arm Shot Put 2 sets/ 10 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Lat Pull on Front 2 reps/ 10 reps

Lateral Raises On Physio Ball 2 sets/12 reps

Seated Bent-over Lat Raises 2 sets/ 12 reps

Forearms your choice

YOGA program

WEEK 12 DAY 1

Ab And Back stab.

Agilities

Med Ball Twists 2 sets/ 20 reps

Hip Ring 2 sets/ 20 reps

Skater Lunges w/twist body weight 2 sets /20 reps

Sprints 60/60 12 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

Figure 8 band 2 sets/ 15 reps

WEEK 12 DAY 2

Ab and Back stab.

Figure 8 Ball twists 2 sets/ 20 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Seated Row w/band 2 sets/ 10 reps ea.

Alternating Shrugs 2 sets/ 20 reps

Standing Lateral Raises w/ band 2 sets/ 12 reps

Bent-over Lateral Raises w/band 2 sets /12 reps

Tricep Pushdowns 1 set/ 20 reps

Bicep Curls w/ band 1 set/ 20 reps

YOGA Program

WEEK 12 DAY 3

Ab and back stab.

Agilities

Med Ball Twists 2sets /30 reps

Hip Ring 2 sets/ 20 reps

Wide Stance plie on Dyna Disc 2 sets/ 15 reps

Sprints 60/60 12 reps

Seated Calves 2 sets/ 30 reps

Reg. Push-up 10 reps

Rotational 10 reps

Walking over Box 10 reps

Plyo 10 reps

Scare Crow w/ dumbbells

WEEK 12 LAST DAY

Ab and Back Stab.

Agilities

Ball Twists 2 sets/30 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

One Arm Shot Put 2 sets/ 10 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Lat Pull on Front 2 reps/ 10 reps

Lateral Raises On Physio Ball 2 sets/12 reps

Seated Bent-over Lat Raises 2 sets/ 12 reps

Forearms your choice

YOGA program


#7

i could sit here all day and watch u 2 argue

that makes me sound like i have no life ^


#8

[quote=“RIstar”]THIS IS MY WORKOUT

MOST OF IT IS FUNCTIONAL AND ONLY SOMEWEIGHT LIFTING AND I USE 10 LBS AT MOST

THINGS I DO IN WITH THIS PROGRAM ARE PLYOMETRICS NOT LISTED IN THIS AND SPRINTS

WEEK 1 DAY 1

Ab and back Stabilaztion

Agilities Running Sprints

Figure 8 Ball Twists 1set/10 reps

Med Ball Twists 1set/30 reps

One Legged Med ball Touch Down 2sets/10 ea. leg

Hip Ring 2 sets/20 reps

Wheel Lunges 2 sets

Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg

Standing Calves 2 sets/30 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Swimming backstroke w/tubing 2 sets/20 reps

   WEEK 1             DAY 2

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One Arm DB Row 2 sets/ 10 reps ea. arm

2 Arm row w/band 2 sets/ 15 reps

One Arm Shrugs 2 sets/ 12 reps

Setted Lateral Raises One Arm 2 sets/12 reps

Bent-Over Lateral Raises 2 sets/15 reps

Tricep Curlbar 2sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

                   WEEK 1       DAY 3

Ab and Back stab

Agilities

Figure 8 Ball twists 1set/20 reps

Med Ball Twists 1 set/30 reps

Hip Ring 2 sets/20 reps

Bend Leg Dead Lift 2 sets/ 15 reps

Step ups 2 sets/12 ea. leg

Side Lunges 2 sets/ 20 reps

Forward Lunges 2 sets/20 reps

Standing Calves 2 sets/ 10 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotator Cuff Exercises 10 reps ea.

              WEEK 1 DAY 4

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One arm lat Pull to front 2 sets/10 ea. Arm

One Arm Db Row 2 sets/ 10 ea. arm

Alternating Shrugs 2 sets/12 reps

Figure 8 Band 2 sets/15 reps

Bent-Over Lateral Raises w/band 2 sets/15 reps

Tricep Curlbar 2 sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

                      WEEK 2           Day 1 

Ab and back Stabilaztion

Agilities Running Sprints

Figure 8 Ball Twists 1set/20 reps

Med Ball Twists 1set/30 reps

One Legged Med ball Touch Down 2sets/10 ea. leg

Hip Ring 2 sets/20 reps

Wheel Lunges 2 sets

Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg

Standing Calves 2 sets/30 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Swimming backstroke w/tubing 2 sets/20 reps

      WEEK 2     DAY 2

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One Arm DB Row 2 sets/ 10 reps ea. arm

2 Arm row w/band 2 sets/ 15 reps

One Arm Shrugs 2 sets/ 12 reps

Setted Lateral Raises One Arm 2 sets/12 reps

Bent-Over Lateral Raises 2 sets/15 reps

Tricep Curlbar 2sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

WEEK 2 DAY 3
Ab and Back stab

Agilities

Figure 8 Ball twists 1set/20 reps

Med Ball Twists 1 set/30 reps

Hip Ring 2 sets/20 reps

Bend Leg Dead Lift 2 sets/ 15 reps

Step ups 2 sets/12 ea. leg

Side Lunges 2 sets/ 20 reps

Forward Lunges 2 sets/20 reps

Standing Calves 2 sets/ 10 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotator Cuff Exercises 10 reps ea.

WEEK 2 DAY 4

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One arm lat Pull to front 2 sets/10 ea. Arm

One Arm Db Row 2 sets/ 10 ea. arm

Alternating Shrugs 2 sets/12 reps

Figure 8 Band 2 sets/15 reps

Bent-Over Lateral Raises w/band 2 sets/15 reps

Tricep Curlbar 2 sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

WEEK 3 DAY 1

Ab and back Stabilaztion

Agilities Running Sprints

Figure 8 Ball Twists 1set/10 reps

Med Ball Twists 1set/30 reps

One Legged Med ball Touch Down 2sets/10 ea. leg

Hip Ring 2 sets/20 reps

Wheel Lunges 2 sets

Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg

Standing Calves 2 sets/30 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Swimming backstroke w/tubing 2 sets/20 reps

WEEK 3 DAY 2

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One Arm DB Row 2 sets/ 10 reps ea. arm

2 Arm row w/band 2 sets/ 15 reps

One Arm Shrugs 2 sets/ 12 reps

Setted Lateral Raises One Arm 2 sets/12 reps

Bent-Over Lateral Raises 2 sets/15 reps

Tricep Curlbar 2sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

WEEK 3 DAY 3

Ab and Back stab

Agilities

Figure 8 Ball twists 1set/20 reps

Med Ball Twists 1 set/30 reps

Hip Ring 2 sets/20 reps

Bend Leg Dead Lift 2 sets/ 15 reps

Step ups 2 sets/12 ea. leg

Side Lunges 2 sets/ 20 reps

Forward Lunges 2 sets/20 reps

Standing Calves 2 sets/ 10 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotator Cuff Exercises 10 reps ea.

WEEK 3 DAY 4

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One Arm DB Row 2 sets/ 10 reps ea. arm

2 Arm row w/band 2 sets/ 15 reps

One Arm Shrugs 2 sets/ 12 reps

Setted Lateral Raises One Arm 2 sets/12 reps

Bent-Over Lateral Raises 2 sets/15 reps

Tricep Curlbar 2sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

WEEK 4 DAY 1

Ab and Back Stab.

Agilities

Wheel Lunges 1 set

Forward Lunges w/med ball twists 1 set/20 reps

One Legged Med-Ball touchdowns 1 set/20 reps ea. leg

One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg

One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg

Hip Ring 2sets/20reps

Ballet Lunges 2sets/20reps

Seated Calves 2sets/30 reps

Reg. push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF Hand on box 5 reps

RT Hand on Box 5 reps

Walking over box 10 reps

Plyometric Push-up 10 reps

        WEEK 4  DAY 2

Ab and Back Stab.

Agilities

Med Ball Twists 1set/20 reps

One Arm DB Row 3 sets/ 10 ea. Arm

One arm Seated cable row w/band 2 sets/ 10 reps ea. arm

One Arm Shrugs 2 sets/ 12 reps ea. Arm

Seated Lateral Raises on Physio Ball 2 sets/ 15 reps

Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps

Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm

Tricep Cable Pushdowns 2 sets/ 10 reps

Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps

Standing Bicept Curls 2 sets/ 10 reps

Forearms

DB Flexion , DB Ext.

YOGA Program

  WEEK 4 DAY 3

Ab and Back Stab.

Agilities

Wheel Lunges 1 set/ 20 reps

Walking Lunges over Box 1 set/ 20 reps

   Plyometrics

Jump Over Box 1 set/ 10 reps

Double Jump Over box 1 set/ 10 reps

Triple Jump Over box 1 set/ 10 reps

Box jump 10 reps

Scissor Plyos 10 reps

Standing Calves 2 sets/10 reps ea. arm

One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm

Reg. Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF hand on box 5 reps

RT hand on Box 5 reps

ScareCrows 2 sets/ 15 reps

Internal External Rotation w/bands 2 sets/10 reps ea. arm

WEEK 4 DAY 4

Ab and back Stab.

Figure 8 Ball Twists 2 set/20 reps

MED BALL ROUTINE for upper body

Chest pass stdg. Kneel Sit 3 sets/ 10 reps

Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

V-Sit Toss 2 sets/ 15 reps ea.side

V-Sit Lateral Toss 2 sets/15 reps ea. side

One arm DB Rows 3 sets/10 reps

One Arm Lat Pull to Front 3 sets/10 reps

Forearm- Curlbar 2 sets/30 reps

YOGA Program

WEEK 5 DAY 1

Ab and Back Stab.

Agilities

Wheel Lunges 1 set

Forward Lunges w/med ball twists 1 set/20 reps

One Legged Med-Ball touchdowns 1 set/20 reps ea. leg

One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg

One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg

Hip Ring 2sets/20reps

Ballet Lunges 2sets/20reps

Seated Calves 2sets/30 reps

Reg. push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF Hand on box 5 reps

RT Hand on Box 5 reps

Walking over box 10 reps

Plyometric Push-up 10 reps

WEEK 5 DAY 2

Ab and Back Stab.

Agilities

Med Ball Twists 1set/30 reps

One Arm DB Row 3 sets/ 10 ea. Arm

One arm Seated cable row w/band 2 sets/ 10 reps ea. arm

One Arm Shrugs 2 sets/ 12 reps ea. Arm

Seated Lateral Raises on Physio Ball 2 sets/ 15 reps

Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps

Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm

Tricep Cable Pushdowns 2 sets/ 10 reps

Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps

Standing Bicept Curls 2 sets/ 10 reps

Forearms

DB Flexion , DB Ext.

YOGA Program

WEEK 5 DAY 3

Ab and Back Stab.

Agilities

Wheel Lunges 1 set/ 20 reps

Walking Lunges over Box 1 set/ 20 reps

   Plyometrics

Jump Over Box 1 set/ 10 reps

Double Jump Over box 1 set/ 10 reps

Triple Jump Over box 1 set/ 10 reps

Box jump 10 reps

Scissor Plyos 10 reps

Standing Calves 2 sets/30 reps ea. arm

One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm

Reg. Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF hand on box 5 reps

RT hand on Box 5 reps

ScareCrows 2 sets/ 15 reps

Internal External Rotation w/bands 2 sets/10 reps ea. arm

WEEK 5 DAY 4

Ab and back Stab.

Figure 8 Ball Twists 2 set/20 reps

MED BALL ROUTINE for upper body

Chest pass stdg. Kneel Sit 3 sets/ 10 reps

Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

V-Sit Toss 2 sets/ 15 reps ea.side

V-Sit Lateral Toss 2 sets/15 reps ea. side

One arm DB Rows 3 sets/10 reps

One Arm Lat Pull to Front 3 sets/10 reps

Forearm- Curlbar 2 sets/30 reps

YOGA Program

WEEK 6 DAY 1

Ab and Back Stab.

Agilities

Wheel Lunges 1 set

Forward Lunges w/med ball twists 1 set/20 reps

One Legged Med-Ball touchdowns 1 set/20 reps ea. leg

One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg

One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg

Hip Ring 2sets/20reps

Ballet Lunges 2sets/20reps

Seated Calves 2sets/30 reps

Reg. push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF Hand on box 5 reps

RT Hand on Box 5 reps

Walking over box 10 reps

Plyometric Push-up 10 reps

WEEK 6 DAY 2

Ab and Back Stab.
Agilities

Med Ball Twists 1set/30 reps

One Arm DB Row 3 sets/ 10 ea. Arm

One arm Seated cable row w/band 2 sets/ 10 reps ea. arm

One Arm Shrugs 2 sets/ 12 reps ea. Arm

Seated Lateral Raises on Physio Ball 2 sets/ 15 reps

Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps

Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm

Tricep Cable Pushdowns 2 sets/ 10 reps

Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps

Standing Bicept Curls 2 sets/ 10 reps

Forearms

DB Flexion , DB Ext.

YOGA Program

WEEK 6 DAY 3

Ab and Back Stab.

Agilities

Wheel Lunges 1 set/ 20 reps

Walking Lunges over Box 1 set/ 20 reps

   Plyometrics

Jump Over Box 1 set/ 10 reps

Double Jump Over box 1 set/ 10 reps

Triple Jump Over box 1 set/ 10 reps

Box jump 10 reps

Scissor Plyos 10 reps

Standing Calves 2 sets/30 reps ea. arm

One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm

Reg. Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF hand on box 5 reps

RT hand on Box 5 reps

ScareCrows 2 sets/ 15 reps

Internal External Rotation w/bands 2 sets/10 reps ea. arm

WEEK 6 DAY 4

Ab and back Stab.

Figure 8 Ball Twists 2 set/20 reps

MED BALL ROUTINE for upper body

Chest pass stdg. Kneel Sit 3 sets/ 10 reps

Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

V-Sit Toss 2 sets/ 15 reps ea.side

V-Sit Lateral Toss 2 sets/15 reps ea. side

One arm DB Rows 3 sets/10 reps

One Arm Lat Pull to Front 3 sets/10 reps

Forearm- Curlbar 2 sets/30 reps

YOGA Program

WEEK 7 DAY 1

Ab and Back Stab.

Agilities

Wheel Lunges 1 set

Forward Lunges w/med ball twists 1 set/20 reps

One Legged Med-Ball touchdowns 1 set/20 reps ea. leg

One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg

One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg

Hip Ring 2sets/20reps

Ballet Lunges 2sets/20reps

Seated Calves 2sets/30 reps

Reg. push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF Hand on box 5 reps

RT Hand on Box 5 reps

Walking over box 10 reps

Plyometric Push-up 10 reps

WEEK 7 Day 2

Ab and Back Stab.

Agilities

Med Ball Twists 1set/30 reps

One Arm DB Row 3 sets/ 10 ea. Arm

One arm Seated cable row w/band 2 sets/ 10 reps ea. arm

One Arm Shrugs 3 sets/ 12 reps ea. Arm

Seated Lateral Raises on Physio Ball 3 sets/ 15 reps

Bent Over Lateral Raises on Physio Ball 3 sets/ 15 reps

Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm

Tricep Cable Pushdowns 2 sets/ 10 reps

Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps

Standing Bicept Curls 2 sets/ 10 reps

Forearms

DB Flexion , DB Ext. 2sets / 30 reps

YOGA Program

WEEK 7 DAY 3

Ab and Back Stab.

Agilities

Wheel Lunges 1 set/ 20 reps

Walking Lunges over Box 1 set/ 20 reps

   Plyometrics

Jump Over Box 1 set/ 10 reps

Double Jump Over box 1 set/ 10 reps

Triple Jump Over box 1 set/ 10 reps

Box jump 10 reps

Scissor Plyos 10 reps

Standing Calves 2 sets/30 reps ea. arm

One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm

Reg. Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF hand on box 5 reps

RT hand on Box 5 reps

ScareCrows 2 sets/ 15 reps

Internal External Rotation w/bands 2 sets/10 reps ea. arm

WEEK 7 DAY 4

Ab and back Stab.

Figure 8 Ball Twists 2 set/20 reps

MED BALL ROUTINE for upper body

Chest pass stdg. Kneel Sit 3 sets/ 10 reps

Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

V-Sit Toss 2 sets/ 15 reps ea.side

V-Sit Lateral Toss 2 sets/15 reps ea. side

One arm DB Rows 3 sets/10 reps

One Arm Lat Pull to Front 3 sets/10 reps

Forearm- Curlbar 2 sets/30 reps

YOGA Program

WEEK 8 DAY 1

AB and Back Stab.

Agilities

Figure 8 ball Twist 2 sets / 20 reps

Hip Ring 2 sets/ 20 reps

Side Lunges 2 sets/ 20 reps

One leg On Bench Plie 2 sets/ 12 reps ea. Leg

Squats on Dynadiscs 2sets / 15 reps

One Legged Squats 2 sets/ 10 reps ea. Leg

Stdg. Calves 2 sets/ 30 reps

Push-ups 20 reps

Rotational Push-ups 15 reps

LF. Hand on Box 10 reps

RT. Hand on box 10 reps

Dipping Forward 10 reps

Dipping Sideways 10 reps

Plyometric Throwing Med-Ball 10 reps

Rotator Cuff 2 sets / 20 reps

WEEK 8 Day 2

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 1set/ 20 reps

One Arm Row HEAVY 1 set/10 reps ea. Arm

                                           1 set/8 reps ea. Arm

                                            1 rep/ 6 reps ea. Arm 

One arm Seated Row 2 sets/ 10 ea.

Lateral Raises Standing on Dyna Discs 2 sets/10 reps

Alternating Shrugs 2 sets/ 20 reps

Bent-over Lateral Raises w/band 2 sets/ 10 reps

Seated Bicep Curls 2 sets/ 10 reps

2 Arm Stdg. DB curls on Dyna Disc 2 sets /10 reps

2 arm DB Braincrushers 2 sets/10 reps

Cable Pushdowns 2 sets/ 10 reps

Forearms your choice 2 sets/30 reps

YOGA Program

WEEK 8 DAY 3

Ab and Back Stab.

Agilities

Ball Twists 2 sets/ 30 reps ea.

Release Lunges 2 sets/10 reps ea. Leg

Holding Squats followed by 10 Tuck Jumps 10 reps

LF Legged Stationary Lunges Followed by 10 Lf. legged Hops 10 reps

RT Legged Stationary Lunges Followed by 10 RT. legged Hops 10 reps

Single jumps over Box 2 sets/ 10 reps

Box Jumps 2 sets/ 10 reps

Seated Calves 2 sets /30 reps

One Arm DB press On Phyiso Ball 3 sets/ 10 reps ea.

Reg. Push-ups 20 reps

Push-ups on Dyna Discs 2 sets/10 reps

Figure 8 band 2 sets/ 15 reps

WEEK 8 DAY 4

Ab and Back Stab.

Agilities

Ball Twists 2 sets/30 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Lat Pull on Front 2 reps/ 10 reps

Lateral Raises On Physio Ball 2 sets/12 reps

Seated Bent-over Lat Raises 2 sets/ 12 reps

Forearms your choice

YOGA program

WEEK 9 DAY 1

AB and Back.

Agilities

Med Ball Twists 2 sets/30 reps

Skaters w/ hip ring 2 sets/ 10 reps ea. Leg

Holding Squats/ Tuck Jumps 10 reps

Lf. Stat Lunges/ LF. Leg Hop 10 reps

RT. Stat. Lunges/ RT. Leg Hops 10reps

Forward Lunges/Scissors 10reps

Side Lunges/Rebounds 10reps

Squats on Dyna Disc Catching Med Ball 15 reps

Standing Calves 2 sets/ 30 reps

Reg. Push-ups 10 reps

Plyo Push-up 10 reps

Leg Curl 10 reps

Rotational 10 reps

Lf. Hand on box 10 reps

Rt. Hand on Box 10 reps

Walking over Box 10 reps

Rotational Again 10 reps

On Dyna Discs 10 reps

Backword swimming w/ band 2 sets / 20 reps

WEEK 9 DAY 2

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 1set/ 20 reps

One Arm Row HEAVY 1 set/10 reps ea. Arm

                                           1 set/8 reps ea. Arm

                                            1 rep/ 6 reps ea. Arm 

One arm Seated Row 2 sets/ 10 ea.

Lateral Raises Standing on Dyna Discs 2 sets/10 reps

Alternating Shrugs 2 sets/ 20 reps

Bent-over Lateral Raises w/band 2 sets/ 10 reps

Seated Bicep Curls 2 sets/ 10 reps

2 Arm Stdg. DB curls on Dyna Disc 2 sets /10 reps

2 arm DB Braincrushers 2 sets/10 reps

Cable Pushdowns 2 sets/ 10 reps

Forearms your choice 2 sets/30 reps

YOGA Program

WEEK 9 DAY 3

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 2 sets/ 20 reps

Wheel Lunges 1set

Release Lunges 2 sets/ 10 reps ea. Leg

Hip Ring 2 sets/ 20 reps

Walking Lunges Over Box Only Hop Over 2 sets/ 20 reps

Squats/Tuck 10 reps

Lf. Lunges/Lf. Hops 10 reps

Rt. Lunges/Rt. Hops 10 reps

Forward Lunges/Scissors 10 reps

Side Lunges/Rebounds 10 reps

One Legged Squats 2 sets/ 6 reps ea. Leg

Seated Calves 2 sets/30 reps

One Arm Figure 8 Band 2 sets/10 reps ea.

WEEK 9 Day 4

Ab and Back Stab.

Agilities

Ball Twists 2 sets/30 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

One Arm Shot Put 2 sets/ 10 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Lat Pull on Front 2 reps/ 10 reps

Lateral Raises On Physio Ball 2 sets/12 reps

Seated Bent-over Lat Raises 2 sets/ 12 reps

Forearms your choice

YOGA program

WEEK 10 DAY 1

AB and Back.

Agilities

Med Ball Twists 2 sets/30 reps

Skaters w/ hip ring 2 sets/ 10 reps ea. Leg

Holding Squats/ Tuck Jumps 10 reps

Lf. Stat Lunges/ LF. Leg Hop 10 reps

RT. Stat. Lunges/ RT. Leg Hops 10reps

Forward Lunges/Scissors 10reps

Side Lunges/Rebounds 10reps

Squats on Dyna Disc Catching Med Ball 15 reps

Standing Calves 2 sets/ 30 reps

Reg. Push-ups 10 reps

Plyo Push-up 10 reps

Leg Curl 10 reps

Rotational 10 reps

Lf. Hand on box 10 reps

Rt. Hand on Box 10 reps

Walking over Box 10 reps

Rotational Again 10 reps

On Dyna Discs 10 reps

Backword swimming w/ band 2 sets / 20 reps

WEEK 10 DAY 2

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 1 set/ 20 reps

One Arm Row HEAVY 1 set/10 reps ea. Arm

                                           1 set/8 reps ea. Arm

                                            1 rep/ 6 reps ea. Arm 

One Arm Seated Row 2 sets/ 10 ea.

Lateral Raises Standing on Dyna Disc 2 sets/10 reps

Alternating Shrugs 2sets/ 20 reps

Bent-over Lateral Raises w/ band 2 sets/ 10 reps

Seated bicep Curls 2 sets/ 10 reps

2 Arm Stdg. DB curls On dyna disc 2 sets/ 10 reps

2 Arm Db Braincrusher 2 sets/ 10 reps

Cable Pull Down 2 sets/ 10 reps

Forearms your Choice 2 sets/ 30 reps

YOGA Program

WEEK 10 DAY 3

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 2 sets/ 20 reps

Wheel Lunges 1set

Release Lunges 2 sets/ 10 reps ea. Leg

Hip Ring 2 sets/ 20 reps

Walking Lunges Over Box Only Hop Over 2 sets/ 20 reps

Squats/Tuck 10 reps

Lf. Lunges/Lf. Hops 10 reps

Rt. Lunges/Rt. Hops 10 reps

Forward Lunges/Scissors 10 reps

Side Lunges/Rebounds 10 reps

One Legged Squats 2 sets/ 6 reps ea. Leg

Seated Calves 2 sets/30 reps

One Arm Figure 8 Band 2 sets/10 reps ea

WEEK 10 DAY 4

Ab and Back Stab.

Agilities

Ball Twists 2 sets/30 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

One Arm Shot Put 2 sets/ 10 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Lat Pull on Front 2 reps/ 10 reps

Lateral Raises On Physio Ball 2 sets/12 reps

Seated Bent-over Lat Raises 2 sets/ 12 reps

Forearms your choice

YOGA program

WEEK 11 DAY 1

Ab and Back Stab.

Agilities

Med-Ball Twists 2 sets/ 30reps

Hip Ring 2 sets/20 reps

Sprints

          Sprint 60 yards      12 reps 

           Jog 60 yds.            12 reps 

One Legged Med Ball Touchdowns 6 reps ea. Leg

Standing Calves 2 sets/ 30 reps

Reg. Push-ups 10 reps

Plyo Push-up 10 reps

Leg Curl 10 reps

Rotational 10 reps

Lf. Hand on box 10 reps

Rt. Hand on Box 10 reps

Walking over Box 10 reps

Rotational Again 10 reps

On Dyna Discs 10 reps

Rotator Cuff 2 sets/10 reps ea.

WEEK 11 DAY 2

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 1 set/ 20 reps

One Arm Row HEAVY 1 set/10 reps ea. Arm

                                           1 set/8 reps ea. Arm

                                            1 rep/ 6 reps ea. Arm 

One Arm Seated Row 2 sets/ 10 ea.

Lateral Raises Standing on Dyna Disc 2 sets/10 reps

Alternating Shrugs 2sets/ 20 reps

Bent-over Lateral Raises w/ band 2 sets/ 10 reps

Seated bicep Curls 2 sets/ 10 reps

2 Arm Stdg. DB curls On dyna disc 2 sets/ 10 reps

2 Arm Db Braincrusher 2 sets/ 10 reps

Cable Pull Down 2 sets/ 10 reps

Forearms your Choice 2 sets/ 30 reps

YOGA Program

WEEK 11 DAY 3

Ab and Back Stab.

Agilities

Wheel Lunges 1 set/ 10 reps ea. Leg

Release Lunges 1 set

Hip Ring 2 sets/ 20 reps

Sprints 60/60 12 reps

Squats On Dyna Disc 2 sets/10 reps

Forward Lunges w/med Ball Twists 2 sets/30 reps

Seated Calves 2 sets/ 30 reps

Reg. Push-up 10 reps

½ moon Push-up 10 reps

Walking over box 10 reps

Rotational 10 reps

Plyo 10 reps

One Arm DB Press On Phyiso ball

Rotator Cuff 2 sets/ 15 reps

WEEK 11 DAY 4

Ab and Back Stab.

Agilities

Ball Twists 2 sets/30 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

One Arm Shot Put 2 sets/ 10 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Lat Pull on Front 2 reps/ 10 reps

Lateral Raises On Physio Ball 2 sets/12 reps

Seated Bent-over Lat Raises 2 sets/ 12 reps

Forearms your choice

YOGA program

WEEK 12 DAY 1

Ab And Back stab.

Agilities

Med Ball Twists 2 sets/ 20 reps

Hip Ring 2 sets/ 20 reps

Skater Lunges w/twist body weight 2 sets /20 reps

Sprints 60/60 12 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

Figure 8 band 2 sets/ 15 reps

WEEK 12 DAY 2

Ab and Back stab.

Figure 8 Ball twists 2 sets/ 20 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Seated Row w/band 2 sets/ 10 reps ea.

Alternating Shrugs 2 sets/ 20 reps

Standing Lateral Raises w/ band 2 sets/ 12 reps

Bent-over Lateral Raises w/band 2 sets /12 reps

Tricep Pushdowns 1 set/ 20 reps

Bicep Curls w/ band 1 set/ 20 reps

YOGA Program

WEEK 12 DAY 3

Ab and back stab.

Agilities

Med Ball Twists 2sets /30 reps

Hip Ring 2 sets/ 20 reps

Wide Stance plie on Dyna Disc 2 sets/ 15 reps

Sprints 60/60 12 reps

Seated Calves 2 sets/ 30 reps

Reg. Push-up 10 reps

Rotational 10 reps

Walking over Box 10 reps

Plyo 10 reps

Scare Crow w/ dumbbells

WEEK 12 LAST DAY

Ab and Back Stab.

Agilities

Ball Twists 2 sets/30 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

One Arm Shot Put 2 sets/ 10 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Lat Pull on Front 2 reps/ 10 reps

Lateral Raises On Physio Ball 2 sets/12 reps

Seated Bent-over Lat Raises 2 sets/ 12 reps

Forearms your choice

YOGA program[/quote]

If there’s one thing I can say about you… You are very persistent in your approach to the game… It will be interesting to see how you develop over the course of your high school career… That is a complement, in case you take it the other way, but anyways, I wish you the best of luck, man…


#9

Doing only 30 pushups in a day won’t be that beneficial


#10

what does everyone think about the workout?


#11

did u guys actually read all that?

tbh it takes too long to scroll down with that mess there


#12

You’re doing alot of stuff that won’t really work all the other muscles.
Seriously, do some compound lifting.


#13

what other muscles do i need to be working?


#14

You don’t really know how to workout yet. Like, talk to a physical trainer. You don’t understand alot of the concepts and all. It’s hard to explain what I mean.


#15

well this is a workout mike clark created and he is a mlb tranior so?


#16

I think ur more worried about everyone looking at ur workout and makin sure its perfect than actually workin out


#17

I’m in season right now can’t do this workout untill after summer and fall baseball. Then I will do it.


#18

[quote=“RIstar”]THIS IS MY WORKOUT

MOST OF IT IS FUNCTIONAL AND ONLY SOMEWEIGHT LIFTING AND I USE 10 LBS AT MOST

THINGS I DO IN WITH THIS PROGRAM ARE PLYOMETRICS NOT LISTED IN THIS AND SPRINTS

WEEK 1 DAY 1

Ab and back Stabilaztion

Agilities Running Sprints

Figure 8 Ball Twists 1set/10 reps

Med Ball Twists 1set/30 reps

One Legged Med ball Touch Down 2sets/10 ea. leg

Hip Ring 2 sets/20 reps

Wheel Lunges 2 sets

Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg

Standing Calves 2 sets/30 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Swimming backstroke w/tubing 2 sets/20 reps

   WEEK 1             DAY 2

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One Arm DB Row 2 sets/ 10 reps ea. arm

2 Arm row w/band 2 sets/ 15 reps

One Arm Shrugs 2 sets/ 12 reps

Setted Lateral Raises One Arm 2 sets/12 reps

Bent-Over Lateral Raises 2 sets/15 reps

Tricep Curlbar 2sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

                   WEEK 1       DAY 3

Ab and Back stab

Agilities

Figure 8 Ball twists 1set/20 reps

Med Ball Twists 1 set/30 reps

Hip Ring 2 sets/20 reps

Bend Leg Dead Lift 2 sets/ 15 reps

Step ups 2 sets/12 ea. leg

Side Lunges 2 sets/ 20 reps

Forward Lunges 2 sets/20 reps

Standing Calves 2 sets/ 10 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotator Cuff Exercises 10 reps ea.

              WEEK 1 DAY 4

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One arm lat Pull to front 2 sets/10 ea. Arm

One Arm Db Row 2 sets/ 10 ea. arm

Alternating Shrugs 2 sets/12 reps

Figure 8 Band 2 sets/15 reps

Bent-Over Lateral Raises w/band 2 sets/15 reps

Tricep Curlbar 2 sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

                      WEEK 2           Day 1 

Ab and back Stabilaztion

Agilities Running Sprints

Figure 8 Ball Twists 1set/20 reps

Med Ball Twists 1set/30 reps

One Legged Med ball Touch Down 2sets/10 ea. leg

Hip Ring 2 sets/20 reps

Wheel Lunges 2 sets

Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg

Standing Calves 2 sets/30 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Swimming backstroke w/tubing 2 sets/20 reps

      WEEK 2     DAY 2

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One Arm DB Row 2 sets/ 10 reps ea. arm

2 Arm row w/band 2 sets/ 15 reps

One Arm Shrugs 2 sets/ 12 reps

Setted Lateral Raises One Arm 2 sets/12 reps

Bent-Over Lateral Raises 2 sets/15 reps

Tricep Curlbar 2sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

WEEK 2 DAY 3
Ab and Back stab

Agilities

Figure 8 Ball twists 1set/20 reps

Med Ball Twists 1 set/30 reps

Hip Ring 2 sets/20 reps

Bend Leg Dead Lift 2 sets/ 15 reps

Step ups 2 sets/12 ea. leg

Side Lunges 2 sets/ 20 reps

Forward Lunges 2 sets/20 reps

Standing Calves 2 sets/ 10 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotator Cuff Exercises 10 reps ea.

WEEK 2 DAY 4

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One arm lat Pull to front 2 sets/10 ea. Arm

One Arm Db Row 2 sets/ 10 ea. arm

Alternating Shrugs 2 sets/12 reps

Figure 8 Band 2 sets/15 reps

Bent-Over Lateral Raises w/band 2 sets/15 reps

Tricep Curlbar 2 sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

WEEK 3 DAY 1

Ab and back Stabilaztion

Agilities Running Sprints

Figure 8 Ball Twists 1set/10 reps

Med Ball Twists 1set/30 reps

One Legged Med ball Touch Down 2sets/10 ea. leg

Hip Ring 2 sets/20 reps

Wheel Lunges 2 sets

Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg

Standing Calves 2 sets/30 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Swimming backstroke w/tubing 2 sets/20 reps

WEEK 3 DAY 2

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One Arm DB Row 2 sets/ 10 reps ea. arm

2 Arm row w/band 2 sets/ 15 reps

One Arm Shrugs 2 sets/ 12 reps

Setted Lateral Raises One Arm 2 sets/12 reps

Bent-Over Lateral Raises 2 sets/15 reps

Tricep Curlbar 2sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

WEEK 3 DAY 3

Ab and Back stab

Agilities

Figure 8 Ball twists 1set/20 reps

Med Ball Twists 1 set/30 reps

Hip Ring 2 sets/20 reps

Bend Leg Dead Lift 2 sets/ 15 reps

Step ups 2 sets/12 ea. leg

Side Lunges 2 sets/ 20 reps

Forward Lunges 2 sets/20 reps

Standing Calves 2 sets/ 10 reps

Reg. Push-up 10 reps

Alternating Hand Stances {Rt hand higher} 10 reps

Alternating hand Stance {Left Hand higher} 10 reps

Rotational Push-up 10 reps

Leg Curl Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotator Cuff Exercises 10 reps ea.

WEEK 3 DAY 4

Ab and Back Stab

Agilities

Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}

Med Ball Twists 1 set/30 reps

One Arm DB Row 2 sets/ 10 reps ea. arm

2 Arm row w/band 2 sets/ 15 reps

One Arm Shrugs 2 sets/ 12 reps

Setted Lateral Raises One Arm 2 sets/12 reps

Bent-Over Lateral Raises 2 sets/15 reps

Tricep Curlbar 2sets/10 reps

Cable Pushdown 2 sets/10 reps

Seated Bicep Curls 2 sets/10 reps

Forearms

DB Flexion 2 sets/ 30 reps

DB EXt 2 sets/ 30 reps

YOGA PROGRAM

WEEK 4 DAY 1

Ab and Back Stab.

Agilities

Wheel Lunges 1 set

Forward Lunges w/med ball twists 1 set/20 reps

One Legged Med-Ball touchdowns 1 set/20 reps ea. leg

One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg

One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg

Hip Ring 2sets/20reps

Ballet Lunges 2sets/20reps

Seated Calves 2sets/30 reps

Reg. push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF Hand on box 5 reps

RT Hand on Box 5 reps

Walking over box 10 reps

Plyometric Push-up 10 reps

        WEEK 4  DAY 2

Ab and Back Stab.

Agilities

Med Ball Twists 1set/20 reps

One Arm DB Row 3 sets/ 10 ea. Arm

One arm Seated cable row w/band 2 sets/ 10 reps ea. arm

One Arm Shrugs 2 sets/ 12 reps ea. Arm

Seated Lateral Raises on Physio Ball 2 sets/ 15 reps

Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps

Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm

Tricep Cable Pushdowns 2 sets/ 10 reps

Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps

Standing Bicept Curls 2 sets/ 10 reps

Forearms

DB Flexion , DB Ext.

YOGA Program

  WEEK 4 DAY 3

Ab and Back Stab.

Agilities

Wheel Lunges 1 set/ 20 reps

Walking Lunges over Box 1 set/ 20 reps

   Plyometrics

Jump Over Box 1 set/ 10 reps

Double Jump Over box 1 set/ 10 reps

Triple Jump Over box 1 set/ 10 reps

Box jump 10 reps

Scissor Plyos 10 reps

Standing Calves 2 sets/10 reps ea. arm

One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm

Reg. Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF hand on box 5 reps

RT hand on Box 5 reps

ScareCrows 2 sets/ 15 reps

Internal External Rotation w/bands 2 sets/10 reps ea. arm

WEEK 4 DAY 4

Ab and back Stab.

Figure 8 Ball Twists 2 set/20 reps

MED BALL ROUTINE for upper body

Chest pass stdg. Kneel Sit 3 sets/ 10 reps

Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

V-Sit Toss 2 sets/ 15 reps ea.side

V-Sit Lateral Toss 2 sets/15 reps ea. side

One arm DB Rows 3 sets/10 reps

One Arm Lat Pull to Front 3 sets/10 reps

Forearm- Curlbar 2 sets/30 reps

YOGA Program

WEEK 5 DAY 1

Ab and Back Stab.

Agilities

Wheel Lunges 1 set

Forward Lunges w/med ball twists 1 set/20 reps

One Legged Med-Ball touchdowns 1 set/20 reps ea. leg

One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg

One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg

Hip Ring 2sets/20reps

Ballet Lunges 2sets/20reps

Seated Calves 2sets/30 reps

Reg. push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF Hand on box 5 reps

RT Hand on Box 5 reps

Walking over box 10 reps

Plyometric Push-up 10 reps

WEEK 5 DAY 2

Ab and Back Stab.

Agilities

Med Ball Twists 1set/30 reps

One Arm DB Row 3 sets/ 10 ea. Arm

One arm Seated cable row w/band 2 sets/ 10 reps ea. arm

One Arm Shrugs 2 sets/ 12 reps ea. Arm

Seated Lateral Raises on Physio Ball 2 sets/ 15 reps

Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps

Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm

Tricep Cable Pushdowns 2 sets/ 10 reps

Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps

Standing Bicept Curls 2 sets/ 10 reps

Forearms

DB Flexion , DB Ext.

YOGA Program

WEEK 5 DAY 3

Ab and Back Stab.

Agilities

Wheel Lunges 1 set/ 20 reps

Walking Lunges over Box 1 set/ 20 reps

   Plyometrics

Jump Over Box 1 set/ 10 reps

Double Jump Over box 1 set/ 10 reps

Triple Jump Over box 1 set/ 10 reps

Box jump 10 reps

Scissor Plyos 10 reps

Standing Calves 2 sets/30 reps ea. arm

One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm

Reg. Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF hand on box 5 reps

RT hand on Box 5 reps

ScareCrows 2 sets/ 15 reps

Internal External Rotation w/bands 2 sets/10 reps ea. arm

WEEK 5 DAY 4

Ab and back Stab.

Figure 8 Ball Twists 2 set/20 reps

MED BALL ROUTINE for upper body

Chest pass stdg. Kneel Sit 3 sets/ 10 reps

Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

V-Sit Toss 2 sets/ 15 reps ea.side

V-Sit Lateral Toss 2 sets/15 reps ea. side

One arm DB Rows 3 sets/10 reps

One Arm Lat Pull to Front 3 sets/10 reps

Forearm- Curlbar 2 sets/30 reps

YOGA Program

WEEK 6 DAY 1

Ab and Back Stab.

Agilities

Wheel Lunges 1 set

Forward Lunges w/med ball twists 1 set/20 reps

One Legged Med-Ball touchdowns 1 set/20 reps ea. leg

One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg

One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg

Hip Ring 2sets/20reps

Ballet Lunges 2sets/20reps

Seated Calves 2sets/30 reps

Reg. push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF Hand on box 5 reps

RT Hand on Box 5 reps

Walking over box 10 reps

Plyometric Push-up 10 reps

WEEK 6 DAY 2

Ab and Back Stab.
Agilities

Med Ball Twists 1set/30 reps

One Arm DB Row 3 sets/ 10 ea. Arm

One arm Seated cable row w/band 2 sets/ 10 reps ea. arm

One Arm Shrugs 2 sets/ 12 reps ea. Arm

Seated Lateral Raises on Physio Ball 2 sets/ 15 reps

Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps

Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm

Tricep Cable Pushdowns 2 sets/ 10 reps

Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps

Standing Bicept Curls 2 sets/ 10 reps

Forearms

DB Flexion , DB Ext.

YOGA Program

WEEK 6 DAY 3

Ab and Back Stab.

Agilities

Wheel Lunges 1 set/ 20 reps

Walking Lunges over Box 1 set/ 20 reps

   Plyometrics

Jump Over Box 1 set/ 10 reps

Double Jump Over box 1 set/ 10 reps

Triple Jump Over box 1 set/ 10 reps

Box jump 10 reps

Scissor Plyos 10 reps

Standing Calves 2 sets/30 reps ea. arm

One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm

Reg. Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF hand on box 5 reps

RT hand on Box 5 reps

ScareCrows 2 sets/ 15 reps

Internal External Rotation w/bands 2 sets/10 reps ea. arm

WEEK 6 DAY 4

Ab and back Stab.

Figure 8 Ball Twists 2 set/20 reps

MED BALL ROUTINE for upper body

Chest pass stdg. Kneel Sit 3 sets/ 10 reps

Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

V-Sit Toss 2 sets/ 15 reps ea.side

V-Sit Lateral Toss 2 sets/15 reps ea. side

One arm DB Rows 3 sets/10 reps

One Arm Lat Pull to Front 3 sets/10 reps

Forearm- Curlbar 2 sets/30 reps

YOGA Program

WEEK 7 DAY 1

Ab and Back Stab.

Agilities

Wheel Lunges 1 set

Forward Lunges w/med ball twists 1 set/20 reps

One Legged Med-Ball touchdowns 1 set/20 reps ea. leg

One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg

One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg

Hip Ring 2sets/20reps

Ballet Lunges 2sets/20reps

Seated Calves 2sets/30 reps

Reg. push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF Hand on box 5 reps

RT Hand on Box 5 reps

Walking over box 10 reps

Plyometric Push-up 10 reps

WEEK 7 Day 2

Ab and Back Stab.

Agilities

Med Ball Twists 1set/30 reps

One Arm DB Row 3 sets/ 10 ea. Arm

One arm Seated cable row w/band 2 sets/ 10 reps ea. arm

One Arm Shrugs 3 sets/ 12 reps ea. Arm

Seated Lateral Raises on Physio Ball 3 sets/ 15 reps

Bent Over Lateral Raises on Physio Ball 3 sets/ 15 reps

Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm

Tricep Cable Pushdowns 2 sets/ 10 reps

Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps

Standing Bicept Curls 2 sets/ 10 reps

Forearms

DB Flexion , DB Ext. 2sets / 30 reps

YOGA Program

WEEK 7 DAY 3

Ab and Back Stab.

Agilities

Wheel Lunges 1 set/ 20 reps

Walking Lunges over Box 1 set/ 20 reps

   Plyometrics

Jump Over Box 1 set/ 10 reps

Double Jump Over box 1 set/ 10 reps

Triple Jump Over box 1 set/ 10 reps

Box jump 10 reps

Scissor Plyos 10 reps

Standing Calves 2 sets/30 reps ea. arm

One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm

Reg. Push-up 10 reps

1/2 Moon Push-up 10 reps

Rotational Push-up 10 reps

LF hand on box 5 reps

RT hand on Box 5 reps

ScareCrows 2 sets/ 15 reps

Internal External Rotation w/bands 2 sets/10 reps ea. arm

WEEK 7 DAY 4

Ab and back Stab.

Figure 8 Ball Twists 2 set/20 reps

MED BALL ROUTINE for upper body

Chest pass stdg. Kneel Sit 3 sets/ 10 reps

Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

V-Sit Toss 2 sets/ 15 reps ea.side

V-Sit Lateral Toss 2 sets/15 reps ea. side

One arm DB Rows 3 sets/10 reps

One Arm Lat Pull to Front 3 sets/10 reps

Forearm- Curlbar 2 sets/30 reps

YOGA Program

WEEK 8 DAY 1

AB and Back Stab.

Agilities

Figure 8 ball Twist 2 sets / 20 reps

Hip Ring 2 sets/ 20 reps

Side Lunges 2 sets/ 20 reps

One leg On Bench Plie 2 sets/ 12 reps ea. Leg

Squats on Dynadiscs 2sets / 15 reps

One Legged Squats 2 sets/ 10 reps ea. Leg

Stdg. Calves 2 sets/ 30 reps

Push-ups 20 reps

Rotational Push-ups 15 reps

LF. Hand on Box 10 reps

RT. Hand on box 10 reps

Dipping Forward 10 reps

Dipping Sideways 10 reps

Plyometric Throwing Med-Ball 10 reps

Rotator Cuff 2 sets / 20 reps

WEEK 8 Day 2

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 1set/ 20 reps

One Arm Row HEAVY 1 set/10 reps ea. Arm

                                           1 set/8 reps ea. Arm

                                            1 rep/ 6 reps ea. Arm 

One arm Seated Row 2 sets/ 10 ea.

Lateral Raises Standing on Dyna Discs 2 sets/10 reps

Alternating Shrugs 2 sets/ 20 reps

Bent-over Lateral Raises w/band 2 sets/ 10 reps

Seated Bicep Curls 2 sets/ 10 reps

2 Arm Stdg. DB curls on Dyna Disc 2 sets /10 reps

2 arm DB Braincrushers 2 sets/10 reps

Cable Pushdowns 2 sets/ 10 reps

Forearms your choice 2 sets/30 reps

YOGA Program

WEEK 8 DAY 3

Ab and Back Stab.

Agilities

Ball Twists 2 sets/ 30 reps ea.

Release Lunges 2 sets/10 reps ea. Leg

Holding Squats followed by 10 Tuck Jumps 10 reps

LF Legged Stationary Lunges Followed by 10 Lf. legged Hops 10 reps

RT Legged Stationary Lunges Followed by 10 RT. legged Hops 10 reps

Single jumps over Box 2 sets/ 10 reps

Box Jumps 2 sets/ 10 reps

Seated Calves 2 sets /30 reps

One Arm DB press On Phyiso Ball 3 sets/ 10 reps ea.

Reg. Push-ups 20 reps

Push-ups on Dyna Discs 2 sets/10 reps

Figure 8 band 2 sets/ 15 reps

WEEK 8 DAY 4

Ab and Back Stab.

Agilities

Ball Twists 2 sets/30 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Lat Pull on Front 2 reps/ 10 reps

Lateral Raises On Physio Ball 2 sets/12 reps

Seated Bent-over Lat Raises 2 sets/ 12 reps

Forearms your choice

YOGA program

WEEK 9 DAY 1

AB and Back.

Agilities

Med Ball Twists 2 sets/30 reps

Skaters w/ hip ring 2 sets/ 10 reps ea. Leg

Holding Squats/ Tuck Jumps 10 reps

Lf. Stat Lunges/ LF. Leg Hop 10 reps

RT. Stat. Lunges/ RT. Leg Hops 10reps

Forward Lunges/Scissors 10reps

Side Lunges/Rebounds 10reps

Squats on Dyna Disc Catching Med Ball 15 reps

Standing Calves 2 sets/ 30 reps

Reg. Push-ups 10 reps

Plyo Push-up 10 reps

Leg Curl 10 reps

Rotational 10 reps

Lf. Hand on box 10 reps

Rt. Hand on Box 10 reps

Walking over Box 10 reps

Rotational Again 10 reps

On Dyna Discs 10 reps

Backword swimming w/ band 2 sets / 20 reps

WEEK 9 DAY 2

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 1set/ 20 reps

One Arm Row HEAVY 1 set/10 reps ea. Arm

                                           1 set/8 reps ea. Arm

                                            1 rep/ 6 reps ea. Arm 

One arm Seated Row 2 sets/ 10 ea.

Lateral Raises Standing on Dyna Discs 2 sets/10 reps

Alternating Shrugs 2 sets/ 20 reps

Bent-over Lateral Raises w/band 2 sets/ 10 reps

Seated Bicep Curls 2 sets/ 10 reps

2 Arm Stdg. DB curls on Dyna Disc 2 sets /10 reps

2 arm DB Braincrushers 2 sets/10 reps

Cable Pushdowns 2 sets/ 10 reps

Forearms your choice 2 sets/30 reps

YOGA Program

WEEK 9 DAY 3

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 2 sets/ 20 reps

Wheel Lunges 1set

Release Lunges 2 sets/ 10 reps ea. Leg

Hip Ring 2 sets/ 20 reps

Walking Lunges Over Box Only Hop Over 2 sets/ 20 reps

Squats/Tuck 10 reps

Lf. Lunges/Lf. Hops 10 reps

Rt. Lunges/Rt. Hops 10 reps

Forward Lunges/Scissors 10 reps

Side Lunges/Rebounds 10 reps

One Legged Squats 2 sets/ 6 reps ea. Leg

Seated Calves 2 sets/30 reps

One Arm Figure 8 Band 2 sets/10 reps ea.

WEEK 9 Day 4

Ab and Back Stab.

Agilities

Ball Twists 2 sets/30 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

One Arm Shot Put 2 sets/ 10 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Lat Pull on Front 2 reps/ 10 reps

Lateral Raises On Physio Ball 2 sets/12 reps

Seated Bent-over Lat Raises 2 sets/ 12 reps

Forearms your choice

YOGA program

WEEK 10 DAY 1

AB and Back.

Agilities

Med Ball Twists 2 sets/30 reps

Skaters w/ hip ring 2 sets/ 10 reps ea. Leg

Holding Squats/ Tuck Jumps 10 reps

Lf. Stat Lunges/ LF. Leg Hop 10 reps

RT. Stat. Lunges/ RT. Leg Hops 10reps

Forward Lunges/Scissors 10reps

Side Lunges/Rebounds 10reps

Squats on Dyna Disc Catching Med Ball 15 reps

Standing Calves 2 sets/ 30 reps

Reg. Push-ups 10 reps

Plyo Push-up 10 reps

Leg Curl 10 reps

Rotational 10 reps

Lf. Hand on box 10 reps

Rt. Hand on Box 10 reps

Walking over Box 10 reps

Rotational Again 10 reps

On Dyna Discs 10 reps

Backword swimming w/ band 2 sets / 20 reps

WEEK 10 DAY 2

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 1 set/ 20 reps

One Arm Row HEAVY 1 set/10 reps ea. Arm

                                           1 set/8 reps ea. Arm

                                            1 rep/ 6 reps ea. Arm 

One Arm Seated Row 2 sets/ 10 ea.

Lateral Raises Standing on Dyna Disc 2 sets/10 reps

Alternating Shrugs 2sets/ 20 reps

Bent-over Lateral Raises w/ band 2 sets/ 10 reps

Seated bicep Curls 2 sets/ 10 reps

2 Arm Stdg. DB curls On dyna disc 2 sets/ 10 reps

2 Arm Db Braincrusher 2 sets/ 10 reps

Cable Pull Down 2 sets/ 10 reps

Forearms your Choice 2 sets/ 30 reps

YOGA Program

WEEK 10 DAY 3

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 2 sets/ 20 reps

Wheel Lunges 1set

Release Lunges 2 sets/ 10 reps ea. Leg

Hip Ring 2 sets/ 20 reps

Walking Lunges Over Box Only Hop Over 2 sets/ 20 reps

Squats/Tuck 10 reps

Lf. Lunges/Lf. Hops 10 reps

Rt. Lunges/Rt. Hops 10 reps

Forward Lunges/Scissors 10 reps

Side Lunges/Rebounds 10 reps

One Legged Squats 2 sets/ 6 reps ea. Leg

Seated Calves 2 sets/30 reps

One Arm Figure 8 Band 2 sets/10 reps ea

WEEK 10 DAY 4

Ab and Back Stab.

Agilities

Ball Twists 2 sets/30 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

One Arm Shot Put 2 sets/ 10 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Lat Pull on Front 2 reps/ 10 reps

Lateral Raises On Physio Ball 2 sets/12 reps

Seated Bent-over Lat Raises 2 sets/ 12 reps

Forearms your choice

YOGA program

WEEK 11 DAY 1

Ab and Back Stab.

Agilities

Med-Ball Twists 2 sets/ 30reps

Hip Ring 2 sets/20 reps

Sprints

          Sprint 60 yards      12 reps 

           Jog 60 yds.            12 reps 

One Legged Med Ball Touchdowns 6 reps ea. Leg

Standing Calves 2 sets/ 30 reps

Reg. Push-ups 10 reps

Plyo Push-up 10 reps

Leg Curl 10 reps

Rotational 10 reps

Lf. Hand on box 10 reps

Rt. Hand on Box 10 reps

Walking over Box 10 reps

Rotational Again 10 reps

On Dyna Discs 10 reps

Rotator Cuff 2 sets/10 reps ea.

WEEK 11 DAY 2

Ab and Back Stab.

Agilities

Figure 8 Ball Twists 1 set/ 20 reps

One Arm Row HEAVY 1 set/10 reps ea. Arm

                                           1 set/8 reps ea. Arm

                                            1 rep/ 6 reps ea. Arm 

One Arm Seated Row 2 sets/ 10 ea.

Lateral Raises Standing on Dyna Disc 2 sets/10 reps

Alternating Shrugs 2sets/ 20 reps

Bent-over Lateral Raises w/ band 2 sets/ 10 reps

Seated bicep Curls 2 sets/ 10 reps

2 Arm Stdg. DB curls On dyna disc 2 sets/ 10 reps

2 Arm Db Braincrusher 2 sets/ 10 reps

Cable Pull Down 2 sets/ 10 reps

Forearms your Choice 2 sets/ 30 reps

YOGA Program

WEEK 11 DAY 3

Ab and Back Stab.

Agilities

Wheel Lunges 1 set/ 10 reps ea. Leg

Release Lunges 1 set

Hip Ring 2 sets/ 20 reps

Sprints 60/60 12 reps

Squats On Dyna Disc 2 sets/10 reps

Forward Lunges w/med Ball Twists 2 sets/30 reps

Seated Calves 2 sets/ 30 reps

Reg. Push-up 10 reps

½ moon Push-up 10 reps

Walking over box 10 reps

Rotational 10 reps

Plyo 10 reps

One Arm DB Press On Phyiso ball

Rotator Cuff 2 sets/ 15 reps

WEEK 11 DAY 4

Ab and Back Stab.

Agilities

Ball Twists 2 sets/30 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

One Arm Shot Put 2 sets/ 10 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Lat Pull on Front 2 reps/ 10 reps

Lateral Raises On Physio Ball 2 sets/12 reps

Seated Bent-over Lat Raises 2 sets/ 12 reps

Forearms your choice

YOGA program

WEEK 12 DAY 1

Ab And Back stab.

Agilities

Med Ball Twists 2 sets/ 20 reps

Hip Ring 2 sets/ 20 reps

Skater Lunges w/twist body weight 2 sets /20 reps

Sprints 60/60 12 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

Figure 8 band 2 sets/ 15 reps

WEEK 12 DAY 2

Ab and Back stab.

Figure 8 Ball twists 2 sets/ 20 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Seated Row w/band 2 sets/ 10 reps ea.

Alternating Shrugs 2 sets/ 20 reps

Standing Lateral Raises w/ band 2 sets/ 12 reps

Bent-over Lateral Raises w/band 2 sets /12 reps

Tricep Pushdowns 1 set/ 20 reps

Bicep Curls w/ band 1 set/ 20 reps

YOGA Program

WEEK 12 DAY 3

Ab and back stab.

Agilities

Med Ball Twists 2sets /30 reps

Hip Ring 2 sets/ 20 reps

Wide Stance plie on Dyna Disc 2 sets/ 15 reps

Sprints 60/60 12 reps

Seated Calves 2 sets/ 30 reps

Reg. Push-up 10 reps

Rotational 10 reps

Walking over Box 10 reps

Plyo 10 reps

Scare Crow w/ dumbbells

WEEK 12 LAST DAY

Ab and Back Stab.

Agilities

Ball Twists 2 sets/30 reps

MED BALL ROUTINE for upper body

Chest Pass Stdg. Kneel Sit 3 sets/10 reps

Soccer Throws Stdg. Kneel Sit 3 sets/10 reps

Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps

One Arm Shot Put 2 sets/ 10 reps

One Arm DB Row 3 sets/10 reps

                                          3 sets/8 reps 

                                          3 sets/6 reps

One Arm Lat Pull on Front 2 reps/ 10 reps

Lateral Raises On Physio Ball 2 sets/12 reps

Seated Bent-over Lat Raises 2 sets/ 12 reps

Forearms your choice

YOGA program[/quote]

Longest non-quoted post I have seen on this forum ever.