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"L" Shuttles |
Agility |
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Body Weight Squats With a 10 Second Negative |
Weightless - Quads |
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180 Jumps |
Plyometrics |
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3 Broad Jumps With a Hold |
Plyometrics |
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3 Broad Jumps With No Hold |
Plyometrics |
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3 Jumps With Quarter Turns and No Holds |
Plyometrics |
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3 Vertical Jumps With a Hold |
Plyometrics |
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3 Vertical Jumps With No Hold |
Plyometrics |
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5 Second Explosive Push-Ups |
Weightless - Chest |
 |
A Skips |
Speed Improvement |
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Ab Rollers |
Abs |
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Ab Rollers |
Abs |
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Abduction Holds |
Weightless - Hips |
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Abductions |
Weightless - Hips |
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Adduction Holds |
Weightless - Hips |
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Adductions |
Weightless - Hips |
 |
Air Bikes |
Abs |
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Air Bikes |
Abs |
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Alternate Grip Pull-Ups |
Upper Back |
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Alternate Grip Pull-Up |
Upper Back |
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Alternate Heel Touches |
Obliques |
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Alternate Heel Touches |
Obliques |
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Alternating Dumbbell Bench Press |
Chest |
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Alternating Dumbbell Bench Press |
Chest |
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Alternating Fast Leg |
Speed Improvement |
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Alternating Grip Push-Ups |
Weightless - Chest |
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Alternating Jumps With a Quarter Turn and No Hold |
Plyometrics |
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Alternating Renegade Rows |
Upper Back |
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Alternating Renegade Rows |
Upper Back |
 |
Ankle Flips |
Speed Improvement |
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Arnold Dumbbell Presses |
Shoulders - Front |
 |
Arnold Dumbbell Presses |
Shoulders - Front |
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Assisted Chin-Ups |
Upper Back |
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Back Lunges |
Weightless - Hamstrings |
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Speed Back Lunges |
Weightless - Hamstrings |
|
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Back Lunges With Leg Lifts to Balance |
Weightless - Hamstrings |
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Back Peddles |
Speed Improvement |
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Backboard Touches |
Plyometrics |
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Barbell Ab Rollouts |
Abs |
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Barbell Ab Rollouts |
Abs |
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Barbell Back Squats |
Total Body |
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Barbell Back Squats |
Total Body |
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Barbell Bench Press |
Chest |
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Barbell Bench Press |
Chest |
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Barbell Bicep Curls |
Biceps |
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Barbell Bicep Curls |
Biceps |
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Barbell Deadlifts |
Total Body |
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Barbell Deadlifts |
Total Body |
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Barbell Front Squats |
Total Body |
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Barbell Front Squats |
Total Body |
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