Notes for Summer Workout:

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1 Notes for Summer Workout: Every lift should be performed with perfect technique. Not doing so will lead to poor performance and injuries. The maximum rest time between each set should be minutes. You MUST go through our stretching routine before lifting and then again when you are done. We must continue to improve our flexibility which will help continue to improve our athleticism. We MUST get the most out of our bodies. The stretching routine is as follows: Standing:. Neck Rolls x 5 seconds each way. Arm Circles a. (Forwards) Small x 0 secs. b. (Forwards) Big x 0 secs. c. (Backwards) Small x 0 secs. d. (Backwards) Big x 0 secs.. Trunk Rotators x 5 each way Sitting: 4. Legs in front x for 0 secs. each 5. Legs Split a. Down to the Right x for 0 secs. each b. Down to the Middle x for 0 secs. each c. Down to the Left x for 0 secs. each 6. Crowd Pleasers x for 0 secs. 7. Pretzel Stretch x for 0 secs. each way 8. Quads x for 0 secs. each leg On Stomach: 9. Low Back x for 0 secs. Standing: 0. Calf Stretch x for 0 secs. each leg. Hip Flexors x for 0 secs. each side

2 Footwork Drills- These drills are to be done before your workout. Also, these drills are to be done prior to stretching before your workout. In your workout booklet, it will tell you which drills to do before your workout. Stair Workout One Foot on Each Step x Two Feet on Each Step x One Foot on Every Other Step x Bunny Hops (Both Feet) on Each Step x Bunny Hops (One Leg) on Each Step x each leg One Foot on Each Step x Jump Rope Routine Both Feet Together x 50 One Leg x 5 each leg Alternating Feet x 5 Both Feet Together x 50 Defensive Backs: Pre-Workout Drills: Backpedal 8 x 0 yd. Quarterbacks: Pre-Workout Drills: Jump Rope Routine Defensive Line: Pre-Workout Drills: 5 5 yd. Position Starts & Stair Workout Linebackers: Pre-Workout Drills: Stair Workout or Jump Rope Routine Wide Receivers: Pre-Workout Drills: Stair Workout Offensive Line: Pre-Workout Drills: 5 5 yd. Position Starts & Stair Workout Running Backs: Pre-Workout Drills: Jump Rope Routine Specialists: Pre-Workout Drill: Stair Workout or Jump Rope Routine

3 Push Jerk Start by taking the bar off the rack. You can place the bar either behind your neck or across the top of your chest. Once you ve taken the bar off the rack, you ll do a half-squat and then explode up. As you explode up, you want to split your legs apart by driving one leg back. You want to keep the majority of your weight on your front leg. There should be some bend in the knee of your front leg. As your splitting your legs, the momentum from your upward explosion should cause you to drive the bar above your head until your arms are locked out. Once your arms are locked out, you can then bring your feet back together and then lower the weight back to the starting position. Reminders: A spotter is not necessary but is nice to have. With this lift, make sure that you re doing a weight that you can control. You want the weight to always be challenging but make sure that you can control it. This is an explosive, lower-body lift. The upward movement of the bar should be caused by your explosion upward and the momentum created from your lower-body explosion. Trunk Twists Standing upright, hold a 45 lb. plate out in front of you with your arms straight. To start, you ll do a quarter-turn to your left. After the quarter-turn, you will then do half turns going back and forth from your left to your right. -turn to your left and -turn to your right constitutes rep. Continue this for the proper amount of reps. Reminder: Keep good posture throughout this lift. Keep your arms straight throughout the lift. Your feet should not move. Only your torso should be moving.

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6 Football Summer Wide Receiver Workout Week # Base Phase Bench Press Parallel Squat DB Incline Press 0 0 Lunges 0 0 Tricep Extensions Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Bench Press Parallel Squat DB Incline Press 0 0 Single Leg Squats 0 0 Side-to-Side Lunges 0 0 Dips Pull-Ups DB Shrugs 0 0 Combo Twist Way Neck 0 Wrist Rolls 0 0

7 Football Summer Wide Receiver Workout Week # Base/Development Phase Bench Press Parallel Squat DB Incline Press 0 0 Lunges 0 0 Tricep Extensions Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Single Leg Squats 0 0 Dips Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0

8 Football Summer Wide Receiver Workout Week # Development Phase Lunges 0 0 Tricep Extensions Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Single Leg Squats 0 0 Dips Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0

9 Football Summer Wide Receiver Workout Week #4 Development Phase Lunges 0 0 Tricep Extensions Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Single Leg Squats 0 0 Dips Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0

10 Football Summer Wide Receiver Workout Week #5 Development Phase Lunges 0 0 Tricep Extensions Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Single Leg Squats 0 0 Dips Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0

11 Football Summer Wide Receiver Workout Week #6 Development Phase Lunges 0 0 Tricep Extensions Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Single Leg Squats 0 0 Dips Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0

12 Football Summer Wide Receiver Workout Week #7 Development Phase Lunges 0 0 Tricep Extensions Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Single Leg Squats 0 0 Dips Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0

13 Football Summer Wide Receiver Workout Week #8 Development Phase Lunges 0 0 Tricep Extensions Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Single Leg Squats 0 0 Dips Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0

14 Football Summer Wide Receiver Workout Week #9 Peak Phase Bench Press Parallel Squat Lunges 0 0 Tricep Extensions Power Cleans Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Bench Press Parallel Squat Single Leg Squats 0 0 Dips Power Cleans Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0

15 Football Summer Wide Receiver Workout Week #0 Peak Phase Bench Press Parallel Squat Lunges 0 0 Tricep Extensions Power Cleans Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Bench Press Parallel Squat Single Leg Squats 0 0 Dips Power Cleans Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0

16 Football Summer Wide Receiver Workout Week # Peak Phase Bench Press Parallel Squat Lunges 0 0 Tricep Extensions Power Cleans Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Bench Press Parallel Squat Single Leg Squats 0 0 Dips Power Cleans Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0

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