Monday workout!

Industry Warmup
20 minute fast walk around the neighborhood
Super set training x 3 (2 for U13 and younger) each set done in its entirety, 3 times around before moving to next super set

Can be weighted or done with body weight

Superset 1
Lateral lunge x 20 each leg
Push up lowering x10
Hip width squat with flutter x 20 with 3 fluters
2 part crunch x20

Superset 2
Rotational lunge with reach and touch x20 each leg
Pull up lowering x 5 (start in full chin up position and lower as slowly as possible to fully extended)
Hip width squat jump x 20 (super soft landing)
Push up plank position flex and hold x30 seconds

Superset 3 -jump for control, form and great technique
Skater lateral jump stick and hold for 1 s x10 each leg (super soft landing, hold till balanced)
Bounding jump forward x 10 with super soft landing
Calf raises x 20 (preferably on a step so that heels can start lower than the ball of your foot)

For our Elite players and those highly motivated players, finish this workout with another 20 minute walk around the neighborhood.