Drill Max

Cardio Warm Up

Defensive Squats/line Taps With 5 Lb DBs

Low Squat Hammer Curl With DBs

DB Military Press

DB Rotation Press Into Front Raise

Rest

Speed Skaters/ Ski Hops/ Hop On And Off Step

Plie Squats Into Plie Hops With DB's

Band Scapular Retractions

Dive Bomber Pushups

Core Pushups

Rest

Holding Stability Ball: Squat Jump, Jog, Bunny Hop, Pendulum

Pulsing Lunges/squats Holding Stability Ball

Wall Squats With Ball Behind Back And Holding DB's

Bicep Curls With DB's

Rest

Using Step: Knee Up, Jack, Plyo Jack, Box Jump

Firewalkers Using Band

Glute Squeezes On Stability Ball

Pushups On Ball

DB Rear Delt Flyes

Rest

Jump Forward X 3, Turn And Bound Back

Walking Lunges With Side Lateral Raises

DB Delt Raises Sitting On Ball

Rest

Football Drills

Squat Thrust/ Tuck Jump/ Hop Over Box

Lunges/ Alternating Power Scissors Holding Stability Ball

Tricep Dips On Ball

Seasaw Pushups On Ball

Side Plank Pushups

Rest

Abs

Stretch