ON SEASON WORKOUTS / FORWARDS

Week 1 · Upper Strength & Release Speed

A rotational throw to keep the release sharp, balanced pressing and pulling at maintenance volume, and the shoulder and neck work that carries you to April. Week 1 of 4 — in-season work is short and sharp. Never train to failure during the season.

Warm-UpRelease PowerPush / PullTrunkSeason Armour+1 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~47' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets5 min repsEasy spin, nose breathing.Rest 0

Quadruped Thoracic Rotation

1 sets8/side repsRest 0

Scapular Wall Slide

1 sets10 repsLow back stays on the wall.Rest 0

Band Pull-Apart

1 sets15 repsRest 0

Dead Bug

1 sets6/side repsExhale as the leg goes out.Rest 0

● STRAIGHT SETS

Release Power

EXERCISES

TOTAL SETS

B13 SETS

Medicine Ball Shot-Put Throw

3 sets4/side repsFast and light. Speed is the point, not fatigue.Rest 75

● SUPERSET

Push / Pull

EXERCISES

TOTAL SETS

A13 SETS

Dumbbell Bench Press

3 sets8 repsShoulder-friendly. Crisp reps, nothing grinding.Rest 90

A23 SETS

Chest-Supported Dumbbell Row

3 sets10 repsMatch your pulling to your pressing, every week.Rest 90

● SUPERSET

Trunk

EXERCISES

TOTAL SETS

A13 SETS

Pallof Press

3 sets20 s/side repsSquare hips, square shoulders.Rest 45

A22 SETS

Side Plank

2 sets30 s/side repsStraight line from ear to ankle.Rest 45

● SUPERSET

Season Armour

EXERCISES

TOTAL SETS

A13 SETS

Face Pull

3 sets15 repsCheap, fast, keeps the shoulder in the game.Rest 45

A22 SETS

Neck Isometric Holds

2 sets10 s × 4 ways repsTen seconds each of four directions. Two minutes total.Rest 45

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Quadruped Thoracic Rotation

1 sets8/side repsRest 0

World's Greatest Stretch

1 sets5/side repsRest 0

Week 1 · Upper Strength & Release Speed

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