Athlete Name Pre-Season 1- Summer 2012-Core Strength Day

Workout A Dynamic Medicine Ball Exercise Sledge Sets A Reps Hammer Rest Strikes Sets 2 Hand MB OH B Reps Side Throw Rest Strength Training Exercise 1A Sets Sled Drag and Reps Hug Rest Sets Reps Rest

Force Fitness and Performance/ Athletic Revolution

3 10ea 30s 3 10ea 1min

3 10ea 30s 3 10ea 1min

3 10ea 30s 3 10ea 1min

wk 1 3 20 yds AMRAN 3 3ea 30s 3x10ea 3 8 30s

Wt

wk 2 4 20 yds ea AMRAN 4 3ea 30s 4x10ea 4 8 30s

Wt

wk 3 4 20 yds ea AMRAN 4 3ea 30s 5x10ea 4 8 30s

Wt

TGU 2A

Hip Flexor Mobs Chin Ups w/ 5 Sets sec Hold in Reps Hollow Position Rest 3A (Do Prior) Internal/Extern al Rotation on Keiser 1/2 Kneel OH Sets Reps Press (get Neutral Pelvis) Rest Sets Farmer's Walk Reps Rest Sets Plank w/ Hands Reps On MB Rest Sets 1/2 Kneel Cable Reps Bar Chop Rest Foam Roll 5B

4A

4B

5A

5B

3x10 3 12,10,8 0s 3 40 yds ea 0s 3 45s 60s 3 10ea 60s

4x10 3 10,8,6 0s 3 40 yds ea 0s 3 45s 60s 3 10e 60s

5x10 3 8 0s 3 40 yds ea 0s 3 45s 60s 3 10ea 60s

Lax Pecs, Lax Post Shoulder, Piriformis, Hip Flexors, Quads, IT Band, Hamstrings

Prepared by Wil Fleming, Rod Root, and Ryan Ketchum