1 Set of 5 Reps PER SIDE

1 set of 5 reps per side

1 set of 5 per side

1 set of 7 reps per side

1 set of 10 reps

1 set of 10 reps

1 set of 7 reps per side

1 set of 7 reps Should take 5 seconds to get into the deep squat

1 Set of 30 Second Hold

1 set of 20 second hold

3 sets of 10 reps per side Should take 4 seconds to get down into the split squat (slow and controlled)

3 sets of 7 reps per side

3 Sets of 10 per side

3 sets of 7 per side

3 sets of 10 reps per side

3 set of 10 reps per side Use any type of resistance band

3 sets of 30 second holds This is step 1 of the superset (no rest between steps of the superset, go straight to C2)

3 sets of 12 reps Hold a dumbbell or kettlebell for challenge (can also use the Black Plyo Ball) This is step 2 of the superset (no rest between steps of the superset, go straight to C3)

3 sets of 8 reps This is step 3 of the superset (no rest between steps of the superset)

3 Sets of 8 Challenge by adding shoulder taps at the top of the pushup.

3 sets of 10 reps per side. Can use any resistance band/cable system.

3 Set of 10 Reps

3 sets of 10 reps per side

3 sets of 10 reps per side

3 Sets of 30-45 second hold

3 Sets of 10 Y Raises/10 T Raises Hold 1-2 lb weights in each hand for challenge or a baseball in each hand.

DAY 2 and Day 4 U 11 and U13 BLUE BALL, U 15 GREEN BALL (IF PROPERLY DONE) 1 Set of 10 Throws

Day 2 and Day 4 U11 RED BALL, U13 BLUE BALL, U 15 BLUE BALL 1 Set of 10 Throws

Day 2 and Day 4 U11 and U 13 BLUE BALL, U 15 GREEN BALL 1 Set of 15 Flips (throwing arm only)

Day 2 and Day 4 GREEN BALL 2 Sets of 20 Clockwise and 20 Counter Clockwise circles per arm