Off-season Workout Plan

This off-season workout plan should be performed 6 months prior to the fall season starting.  This will help to prepare you in getting your body ready for the pre-season workout.

Remember, if you are not familiar with a lot of the exercises, please see the diagrams to help you understand them better. Additionally, you can contact the coaching staff for more information. You can choose either program based on your schedule.

Each workout has a link to a video demonstrating each exercise.

Program 1:
This should be done 3 times a week.

Dumbbell Squat: 3 sets of 15 reps
Straight Arm Pulldowns: 3 sets of 15 reps
Dumbbell Front Raises: 3 sets of 15 reps
Reverse Flys: 2 sets of 15 reps
Overhead Tricep Extensions: 3 sets of 15 reps
Dumbbell Bicep Curls: 3 sets of 15 reps
Jackknife Crunches: 3 sets of 20 reps
Oblique Crunches: 3 sets of 20 reps
External Rotation: 3 sets of 15 reps

Program 2:
This should be done 2 times a week.

Dumbbell Lunge: 4 sets of 12 reps
Hip Bridges: 4 sets of 12 reps
Dumbbell Chest Fly: 4 sets of 12 reps
Dumbbell Lateral Raises: 4 sets of 12 reps
Preacher Curls: 4 sets of 12 reps
Tricep Pushdowns: 4 sets of 12 reps
Crunches on Stability Ball: 3 sets of 20 reps
Box Jumps: 3 sets of 10 reps