I have failed to get In - Season lifts out to you as I should. The good news is I am seeing way more athletes in the gym for maintenance lifting then I have in past years.
Here is a simple lift that can be done at school after practice.
Warm up / activation
Hop squat x 10
SCAP jack - some call is a seal jack - x 20
Spiderman - 5 each
Inchworm x 5
Lateral X band walk x 5 yds each way
T I Y - x 10 each
Squat 3 x 5 3 3 - last two sets should be moderately heavy and immediately followed by 3 box jumps
DB incline press 3 x 6
Seated Row 3 x 8
Back on bench - bent leg hip extension 3x 8 each leg
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