Ohio Wesleyan Football Strength and Conditioning 2017

VACATION BODY WORKOUT

WEEK 1

WARM-UP

YOGA

CORE

SPEED LADDER - if you do not have a speed ladder look at the foot speed set in the book page 9 & 10

LIFTS FOR MONDAY MAY 15

TEMPO DEAD LIFT - only when the books says (5sec)

TEMPO FRONT SQUAT - only when the book says (5sec)

LIFTS FOR TUESDAY MAY 16

CG INC STANDS FOR CLOSE GRIP INCLINE - pay attention to the book (5sec)

IF YOU CANNOT DO PULL-UPS LAT PULLS WORK

DO HANDSTANDS IF YOU CANNOT DO HANDSTAND PUSH-UPS BUT THE GOAL IS TO DO PUSH-UPS

LIFTS FOR THURSDAY MAY 18

TMEPO POWER CLEAN - start with bar at hips, slow to the floor (5sec) explosive power clean when the book says (5sec)

NECK IS SHOW ABOVE

TEMPO SQUAT - WHEN THE BOOK SAYS (5sec) count to 5 on your way down to parallel see TEMPO FRONT SQUAT above with questions

LIFTS FOR FRIDAY MAY 19

NECK SEE ABOVE

INC - STANDS FOR INCLINE

R-CUFF SEE ABOVE

DB BENCH - STANDS FOR DUMBBELL BENCH

KETTLE BELL OR DB SWINGS SEE ABOVE

PULL-UPS

BAR THRUSTS SEE ABOVE (HOLD FOR 3SEC AT THE TOP)

PLATE UP-RIGHT ROW - stack plates on top of the 45lbs plate for grip strength

All videos are above until July

JUMPING WORK VIDEOS ARE SHOWN ABOVE

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