PRE-HAB
- The BOB
- KOT Squat
- Tube Walks
- Shoulder Bands
- Jump Rope
WEIGHT ROOM
- Abs
- Back
- Glutes
- Hams
- Hang Clean
- Front Squat
- Rear Foot Elevated
- Depth Jump
- Deadlift
- Push Press
BODYWEIGHT
- Push Up
- Pull Up
- Sit Up
- Plank
- Air Squat
SPORT SPECIFIC
- Jim Jones Ballhandling
- Duke Defense
- 5x5 Sprinting
STRETCHING (8mins)
- Hamstrings
- Hip Flexors (couch stretch)
- Glutes (pigeon stretch)
- Adductors (whatever it is called)
*incorporate max pullups and max pushups into and around practice
