Valhalla Vikings BFS Plyometric Sprint Work Auxiliary Exercises

Valhalla Vikings BFS - Plyometric - Sprint Work - Auxiliary Exercises

Lower Body Plyometric’s (EXRX. net) • • • • Squat Jumps Power Skips Tuck Jumps Box Jumps SL Squats SL Jumps Jump Rope Bounds Vertical Jumps Stair Jumps Hurdle Jumps Split Jumps Box Jump March – High/Med/ Low • Lateral Hurdle Jumps • Lateral Box Jumps • Lateral SL Hops • Kettle Bell Swings • Hurdle Work (Linear & Lateral) – – • • • 1 in’s 2 in’s Jumps Hops… Depth Jumps (Variations) Turtle Roll & Jump RB High Knee Run RB Later Shuffle RB Kick Slide Quick Bench Jumps (Lat. )

Upper Body Plyometric’s (EXRX. net) • Clap Push-ups • Trunk Rotations w/ JMM Bar • Med. ball SL wood chops • Med. Ball Diagonal Wood Chops • Depth Push Ups • Med. ball push ups • One arm push up • Med. ball chest passing • Laying down chest throw • One arm Med. ball throw • Med. Ball side toss • Burpies • Bear Crawl (Fwd, Backward & Lateral) • Crab> Roll> Sprint • Shuffle Pushups

Sprint Work • • Uphill Sprints Resistance Band Sprints 10 yard bursts 20 yard bursts 30 yard bursts 40 yard bursts Bleachers – – Sprint Jump SL Hops Bear Crawl • Speed Ladder

Shoulders Military Press DB Military Press Front Raise (Cable/DB/Bands) Side Raise (Cable/DB/Bands) Steering Wheel (Plate) Upright Rows (Neck) Rev. Fly’s (DB) Alt. Cable Press Alt. KTB Press Anti-Gravity Press (Curl Bar) Internal Rotation (Cable/DB/Bands) • External Rotation (Cable/DB/Band) • Seated Lat Raise (DB) • Push Press (Bar/ DB) • • • Scaption (DB) Band Pull Apart Cable Face Pull Rotating DB Military Press KTB Pirate Ships Incline Bench Straight Raise (Curl Bar) • 4 Way Neck Machine • • •

Chest • DB Bench • Dips • Incline DB Bench (Chest) • Push Up/ Variations (Chest) • Plate push ups (Chest) • DB Fly’s- flat bench (Chest) • DB Fly’s- Incline Bench (Chest) • SA Linear Jammer or • • • JMM’s Flat Bench Around the Worlds Bent Arm DB Pull-Over Cable Cross (Minor & Major) Decline DB Bench Decline DB Fly’s

Back • T- Bar Row/ Variations • Lat. Pull-downs/ Push Downs • Cable Rows • Bent Over Row (Bar/DB) • DB Incline Row • Incline Bench Pull (Curl Bar) • Swiss Ball Caterpillars • Swiss Ball Leg Raises • • Back Extensions Lunge & Twist Homeruns Pull Ups/ Variations Modified Pull Ups Kettle Bell Rows One Arm Row (DB) Alt. Renegade Row

Legs • • • Glute Ham Raise Straight Leg Dead Lift (DB) Lunges (DB) Push Press (Bar) Jerk Press (Bar) Snatch (DB/Bar) Balance Drills (Discs) Leg Press Single Leg Press