2009 VIKING FOOTBALL

SPEED & AGILITY OFF SEASON

PHASE 1 WEEK 1 (6/1 - 6/5)
TUESDAY THURSDAY
WARM UP AGILITY DRILLS WARM UP AGILITY DRILLS
SKIPPING FORWARD 2 X 2O DOT DRILL SKIPPING FORWARD 2 X 2O 3 CONES CRAZY 8'S
SKIPPING BACKWARD 2 X 20 4 CORNER DRILL SKIPPING BACKWARD 2 X 20 SPEED LADDER
REVERSE SLDL 1 X 10 SQUARE DRILL REVERSE SLDL 1 X 10
LUNGE TO HAMSTRING 1 X10 IN AND OUT AGILITY LUNGE TO HAMSTRING 1 X10
KNEE PULLS 1 X 10 KNEE PULLS 1 X 10
LUNGE TO INNER THIGH 1 X 10 LUNGE TO INNER THIGH 1 X 10
IRON CROSS 5 EACH IRON CROSS 5 EACH
SCORPION 5 EACH SCORPION 5 EACH
LIGHT ACCELERATIONS LIGHT ACCELERATIONS
SIDE "L" RAISE SIDE "L" RAISE
LATERAL LUNGE 2 X 10 LATERAL LUNGE 2 X 10
CROSS OVER SQUAT 2 X 10 CROSS OVER SQUAT 2 X 10
LUNGE WITH A TWIST 1 X 10 LUNGE WITH A TWIST 1 X 10

"A RUNS" "A RUNS"

"A" SKIP ONE LEG 10 EACH "A" SKIP ONE LEG 10 EACH
"A" SKIP ALTERNATING 20 "A" SKIP ALTERNATING 20
"A" RUN 2 X 10 "A" RUN 2 X 10
"A" RUN TO SPRINT 2 X 20 "A" RUN TO SPRINT 2 X 20

MARCHES MARCHES
RESISTANCE MARCH 4 X 3 STEPS RESISTANCE MARCH 4 X 3 STEPS
RESISTANCE MARCH 2 X 10 RESISTANCE MARCH 2 X 10
RESISTANCE MARCH TO RUN RESISTANCE MARCH TO RUN
SEATED ARM SWINGS 3 X :10 SEATED ARM SWINGS 3 X :10
VARIOUS STARTS VARIOUS STARTS
PUSH UP (DOWN) START 2 X 10 PUSH UP (DOWN) START 2 X 10
PUSH UP (UP) START 2 X 10 PUSH UP (UP) START 2 X 10
SEATED FORWARD 1 X 10 SEATED FORWARD 1 X 10
SEATED BACKWARD 1 X 10 SEATED BACKWARD 1 X 10
ONE KNEE FORWARD 2 X 10 ONE KNEE FORWARD 2 X 10
ONE KNEE SIDEWAYS 2 X 10 ONE KNEE SIDEWAYS 2 X 10
3 POINT 2 X 10 FLYING 40'S X4
2 POINT 2 X 10
LB STANCE 2 X 10
 BENCH 235 2009 VIKING FOOTBALL
SPEED & AGILITY SQUAT 279 OFF SEASON
CLEAN 212 PHASE 1 WEEK 1 (6/8 - 6/12) ADAM RUTTER 4.92
TUESDAY THURSDAY
WARM UP AGILITY DRILLS WARM UP AGILITY DRILLS
SKIPPING FORWARD 2 X 2O 3 CONES CRAZY 8'S SKIPPING FORWARD 2 X 2O TAG DRILL
SKIPPING BACKWARD 2 X 20 SQUARE DRILL SKIPPING BACKWARD 2 X 20 IN OUT AGILITY
REVERSE SLDL 1 X 10 IN AND OUT AGILITY REVERSE SLDL 1 X 10 PRO AGILITY
LUNGE TO HAMSTRING 1 X10 LUNGE TO HAMSTRING 1 X10
KNEE PULLS 1 X 10 KNEE PULLS 1 X 10
LUNGE TO INNER THIGH 1 X 10 LUNGE TO INNER THIGH 1 X 10
IRON CROSS 5 EACH IRON CROSS 5 EACH
SCORPION 5 EACH SCORPION 5 EACH
LIGHT ACCELERATIONS LIGHT ACCELERATIONS
SIDE "L" RAISE SIDE "L" RAISE
LATERAL LUNGE 2 X 10 LATERAL LUNGE 2 X 10
CROSS OVER SQUAT 2 X 10 CROSS OVER SQUAT 2 X 10
LUNGE WITH A TWIST 1 X 10 LUNGE WITH A TWIST 1 X 10

"A RUNS" "A RUNS"

"A" SKIP ONE LEG 10 EACH "A" SKIP ONE LEG 10 EACH
"A" SKIP ALTERNATING 20 "A" SKIP ALTERNATING 20
"A" RUN 2 X 10 "A" RUN 2 X 10
"A" RUN TO SPRINT 2 X 20 "A" RUN TO SPRINT 2 X 20

MARCHES MARCHES
RESISTANCE MARCH 4 X 3 STEPS RESISTANCE MARCH 4 X 3 STEPS
RESISTANCE MARCH 2 X 10 RESISTANCE MARCH 2 X 10
RESISTANCE MARCH TO RUN RESISTANCE MARCH TO RUN
SEATED ARM SWINGS 3 X :10 SEATED ARM SWINGS 3 X :10
VARIOUS STARTS VARIOUS STARTS
PUSH UP (DOWN) START 2 X 10 PUSH UP (DOWN) START 2 X 10
PUSH UP (UP) START 2 X 10 PUSH UP (UP) START 2 X 10
SEATED FORWARD 1 X 10 SEATED FORWARD 1 X 10
SEATED BACKWARD 1 X 10 SEATED BACKWARD 1 X 10
ONE KNEE FORWARD 2 X 10 ONE KNEE FORWARD 2 X 10
ONE KNEE SIDEWAYS 2 X 10 ONE KNEE SIDEWAYS 2 X 10
3 POINT 2 X 10 FLYING 40'S X4
2 POINT 2 X 10
LB STANCE 2 X 10
 BENCH 235 2009 VIKING FOOTBALL
SPEED & AGILITY SQUAT 279 OFF SEASON
CLEAN 212 PHASE 1 WEEK 1 (6/15 - 6/19) ADAM RUTTER 4.92
TUESDAY THURSDAY
WARM UP AGILITY DRILLS WARM UP AGILITY DRILLS
SKIPPING FORWARD 2 X 2O NEBRASKA DRILL SKIPPING FORWARD 2 X 2O PRO AGILITY
SKIPPING BACKWARD 2 X 20 BAG RUN THROUGH SKIPPING BACKWARD 2 X 20 DOT DRILL
REVERSE SLDL 1 X 10 IN AND OUT AGILITY REVERSE SLDL 1 X 10 SPEED LADDER
LUNGE TO HAMSTRING 1 X10 LUNGE TO HAMSTRING 1 X10
KNEE PULLS 1 X 10 KNEE PULLS 1 X 10
LUNGE TO INNER THIGH 1 X 10 LUNGE TO INNER THIGH 1 X 10
IRON CROSS 5 EACH IRON CROSS 5 EACH
SCORPION 5 EACH SCORPION 5 EACH
LIGHT ACCELERATIONS LIGHT ACCELERATIONS
SIDE "L" RAISE SIDE "L" RAISE
LATERAL LUNGE 2 X 10 LATERAL LUNGE 2 X 10
CROSS OVER SQUAT 2 X 10 CROSS OVER SQUAT 2 X 10
LUNGE WITH A TWIST 1 X 10 LUNGE WITH A TWIST 1 X 10

"A RUNS" "A RUNS"

"A" SKIP ONE LEG 10 EACH "A" SKIP ONE LEG 10 EACH
"A" SKIP ALTERNATING 20 "A" SKIP ALTERNATING 20
"A" RUN 2 X 10 "A" RUN 2 X 10
"A" RUN TO SPRINT 2 X 20 "A" RUN TO SPRINT 2 X 20

MARCHES MARCHES
RESISTANCE MARCH 4 X 3 STEPS RESISTANCE MARCH 4 X 3 STEPS
RESISTANCE MARCH 2 X 10 RESISTANCE MARCH 2 X 10
RESISTANCE MARCH TO RUN RESISTANCE MARCH TO RUN
SEATED ARM SWINGS 3 X :10 SEATED ARM SWINGS 3 X :10
VARIOUS STARTS VARIOUS STARTS
PUSH UP (DOWN) START 2 X 10 PUSH UP (DOWN) START 2 X 10
PUSH UP (UP) START 2 X 10 PUSH UP (UP) START 2 X 10
SEATED FORWARD 1 X 10 SEATED FORWARD 1 X 10
SEATED BACKWARD 1 X 10 SEATED BACKWARD 1 X 10
ONE KNEE FORWARD 2 X 10 ONE KNEE FORWARD 2 X 10
ONE KNEE SIDEWAYS 2 X 10 ONE KNEE SIDEWAYS 2 X 10
3 POINT 2 X 10 FLYING 40'S X4
2 POINT 2 X 10
LB STANCE 2 X 10
 2009 VIKING FOOTBALL
SPEED & AGILITY OFF SEASON
PHASE 2 WEEK 2 (6/22 - 6/23)
TUESDAY THURSDAY
WARM UP AGILITY DRILLS WARM UP AGILITY DRILLS
SKIPPING FORWARD 2 X 2O 3 CONES CRAZY 8'S SKIPPING FORWARD 2 X 2O TAG DRILL
SKIPPING BACKWARD 2 X 20 3 CONE DRILL SKIPPING BACKWARD 2 X 20 IN OUT AGILITY
REVERSE SLDL 1 X 10 SPEED LADDER REVERSE SLDL 1 X 10 PRO AGILITY
LUNGE TO HAMSTRING 1 X10 LUNGE TO HAMSTRING 1 X10
KNEE PULLS 1 X 10 KNEE PULLS 1 X 10
LUNGE TO INNER THIGH 1 X 10 LUNGE TO INNER THIGH 1 X 10
IRON CROSS 5 EACH IRON CROSS 5 EACH
SCORPION 5 EACH SCORPION 5 EACH
LIGHT ACCELERATIONS LIGHT ACCELERATIONS
SIDE "L" RAISE SIDE "L" RAISE
LATERAL LUNGE 2 X 10 LATERAL LUNGE 2 X 10
CROSS OVER SQUAT 2 X 10 CROSS OVER SQUAT 2 X 10
LUNGE WITH A TWIST 1 X 10 LUNGE WITH A TWIST 1 X 10

"A RUNS" "A RUNS"

"A" SKIP ONE LEG 10 EACH "A" SKIP ONE LEG 10 EACH
"A" SKIP ALTERNATING 20 "A" SKIP ALTERNATING 20
"A" RUN 2 X 10 "A" RUN 2 X 10
"A" RUN TO SPRINT 2 X 20 "A" RUN TO SPRINT 2 X 20

MARCHES MARCHES
RESISTANCE MARCH 4 X 3 STEPS RESISTANCE MARCH 4 X 3 STEPS
RESISTANCE MARCH 2 X 10 RESISTANCE MARCH 2 X 10
RESISTANCE MARCH TO RUN RESISTANCE MARCH TO RUN
SEATED ARM SWINGS 3 X :10 SEATED ARM SWINGS 3 X :10
VARIOUS STARTS VARIOUS STARTS
PUSH UP (DOWN) START 2 X 10 PUSH UP (DOWN) START 2 X 10
PUSH UP (UP) START 2 X 10 PUSH UP (UP) START 2 X 10
SEATED FORWARD 1 X 10 SEATED FORWARD 1 X 10
SEATED BACKWARD 1 X 10 SEATED BACKWARD 1 X 10
ONE KNEE FORWARD 2 X 10 ONE KNEE FORWARD 2 X 10
ONE KNEE SIDEWAYS 2 X 10 ONE KNEE SIDEWAYS 2 X 10
3 POINT 2 X 10 FLYING 40'S X4
2 POINT 2 X 10
LB STANCE 2 X 10
 BENCH 235 2009 VIKING FOOTBALL
SPEED & AGILITY SQUAT 279 OFF SEASON
CLEAN 212 PHASE 2 WEEK 3 (6/29 - 7/3) ADAM RUTTER 4.92
TUESDAY THURSDAY
WARM UP AGILITY DRILLS WARM UP AGILITY DRILLS
SKIPPING FORWARD 2 X 2O 3 CONES CRAZY 8'S SKIPPING FORWARD 2 X 2O TAG DRILL
SKIPPING BACKWARD 2 X 20 SQUARE DRILL SKIPPING BACKWARD 2 X 20 IN OUT AGILITY
REVERSE SLDL 1 X 10 IN AND OUT AGILITY REVERSE SLDL 1 X 10 PRO AGILITY
LUNGE TO HAMSTRING 1 X10 LUNGE TO HAMSTRING 1 X10
KNEE PULLS 1 X 10 KNEE PULLS 1 X 10
LUNGE TO INNER THIGH 1 X 10 LUNGE TO INNER THIGH 1 X 10
IRON CROSS 5 EACH IRON CROSS 5 EACH
SCORPION 5 EACH SCORPION 5 EACH
LIGHT ACCELERATIONS LIGHT ACCELERATIONS
SIDE "L" RAISE SIDE "L" RAISE
LATERAL LUNGE 2 X 10 LATERAL LUNGE 2 X 10
CROSS OVER SQUAT 2 X 10 CROSS OVER SQUAT 2 X 10
LUNGE WITH A TWIST 1 X 10 LUNGE WITH A TWIST 1 X 10

"A RUNS" "A RUNS"

"A" SKIP ONE LEG 10 EACH "A" SKIP ONE LEG 10 EACH
"A" SKIP ALTERNATING 20 "A" SKIP ALTERNATING 20
"A" RUN 2 X 10 "A" RUN 2 X 10
"A" RUN TO SPRINT 2 X 20 "A" RUN TO SPRINT 2 X 20

MARCHES MARCHES
RESISTANCE MARCH 4 X 3 STEPS RESISTANCE MARCH 4 X 3 STEPS
RESISTANCE MARCH 2 X 10 RESISTANCE MARCH 2 X 10
RESISTANCE MARCH TO RUN RESISTANCE MARCH TO RUN
SEATED ARM SWINGS 3 X :10 SEATED ARM SWINGS 3 X :10
VARIOUS STARTS VARIOUS STARTS
PUSH UP (DOWN) START 2 X 10 PUSH UP (DOWN) START 2 X 10
PUSH UP (UP) START 2 X 10 PUSH UP (UP) START 2 X 10
SEATED FORWARD 1 X 10 SEATED FORWARD 1 X 10
SEATED BACKWARD 1 X 10 SEATED BACKWARD 1 X 10
ONE KNEE FORWARD 2 X 10 ONE KNEE FORWARD 2 X 10
ONE KNEE SIDEWAYS 2 X 10 ONE KNEE SIDEWAYS 2 X 10
3 POINT 2 X 10 FLYING 40'S X4
2 POINT 2 X 10
LB STANCE 2 X 10
 BENCH 235 2009 VIKING FOOTBALL
SPEED & AGILITY SQUAT 279 OFF SEASON
CLEAN 212 PHASE 2 WEEK 4 (7/6- 7/10) ADAM RUTTER 4.92
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

TUESDAY THURSDAY
WARM UP AGILITY DRILLS WARM UP AGILITY DRILLS
SKIPPING FORWARD 2 X 2O 3 CONES CRAZY 8'S SKIPPING FORWARD 2 X 2O TAG DRILL
SKIPPING BACKWARD 2 X 20 SQUARE DRILL SKIPPING BACKWARD 2 X 20 IN OUT AGILITY
REVERSE SLDL 1 X 10 IN AND OUT AGILITY REVERSE SLDL 1 X 10 PRO AGILITY
LUNGE TO HAMSTRING 1 X10 LUNGE TO HAMSTRING 1 X10
KNEE PULLS 1 X 10 KNEE PULLS 1 X 10
LUNGE TO INNER THIGH 1 X 10 LUNGE TO INNER THIGH 1 X 10
IRON CROSS 5 EACH IRON CROSS 5 EACH
SCORPION 5 EACH SCORPION 5 EACH
LIGHT ACCELERATIONS LIGHT ACCELERATIONS
SIDE "L" RAISE SIDE "L" RAISE
LATERAL LUNGE 2 X 10 LATERAL LUNGE 2 X 10
CROSS OVER SQUAT 2 X 10 CROSS OVER SQUAT 2 X 10
LUNGE WITH A TWIST 1 X 10 LUNGE WITH A TWIST 1 X 10

"A RUNS" "A RUNS"

"A" SKIP ONE LEG 10 EACH "A" SKIP ONE LEG 10 EACH
"A" SKIP ALTERNATING 20 "A" SKIP ALTERNATING 20
"A" RUN 2 X 10 "A" RUN 2 X 10
"A" RUN TO SPRINT 2 X 20 "A" RUN TO SPRINT 2 X 20

MARCHES MARCHES
RESISTANCE MARCH 4 X 3 STEPS RESISTANCE MARCH 4 X 3 STEPS
RESISTANCE MARCH 2 X 10 RESISTANCE MARCH 2 X 10
RESISTANCE MARCH TO RUN RESISTANCE MARCH TO RUN
SEATED ARM SWINGS 3 X :10 SEATED ARM SWINGS 3 X :10
VARIOUS STARTS VARIOUS STARTS
PUSH UP (DOWN) START 2 X 10 PUSH UP (DOWN) START 2 X 10
PUSH UP (UP) START 2 X 10 PUSH UP (UP) START 2 X 10
SEATED FORWARD 1 X 10 SEATED FORWARD 1 X 10
SEATED BACKWARD 1 X 10 SEATED BACKWARD 1 X 10
ONE KNEE FORWARD 2 X 10 ONE KNEE FORWARD 2 X 10
ONE KNEE SIDEWAYS 2 X 10 ONE KNEE SIDEWAYS 2 X 10
3 POINT 2 X 10 FLYING 40'S X4
 BENCH 235 2009 VIKING FOOTBALL
SPEED & AGILITY SQUAT 279 OFF SEASON
CLEAN 212 PHASE 3 WEEK 1 (7/13- 7/17 ) ADAM RUTTER 4.92
TUESDAY THURSDAY
WARM UP AGILITY DRILLS WARM UP AGILITY DRILLS
SKIPPING FORWARD 2 X 2O 3 CONES CRAZY 8'S SKIPPING FORWARD 2 X 2O TAG DRILL
SKIPPING BACKWARD 2 X 20 SQUARE DRILL SKIPPING BACKWARD 2 X 20 IN OUT AGILITY
REVERSE SLDL 1 X 10 IN AND OUT AGILITY REVERSE SLDL 1 X 10 PRO AGILITY
LUNGE TO HAMSTRING 1 X10 LUNGE TO HAMSTRING 1 X10
KNEE PULLS 1 X 10 KNEE PULLS 1 X 10
LUNGE TO INNER THIGH 1 X 10 LUNGE TO INNER THIGH 1 X 10
IRON CROSS 5 EACH IRON CROSS 5 EACH
SCORPION 5 EACH SCORPION 5 EACH
LIGHT ACCELERATIONS LIGHT ACCELERATIONS
SIDE "L" RAISE SIDE "L" RAISE
LATERAL LUNGE 2 X 10 LATERAL LUNGE 2 X 10
CROSS OVER SQUAT 2 X 10 CROSS OVER SQUAT 2 X 10
LUNGE WITH A TWIST 1 X 10 LUNGE WITH A TWIST 1 X 10

"A RUNS" "A RUNS"

"A" SKIP ONE LEG 10 EACH "A" SKIP ONE LEG 10 EACH
"A" SKIP ALTERNATING 20 "A" SKIP ALTERNATING 20
"A" RUN 2 X 10 "A" RUN 2 X 10
"A" RUN TO SPRINT 2 X 20 "A" RUN TO SPRINT 2 X 20

MARCHES MARCHES
RESISTANCE MARCH 4 X 3 STEPS RESISTANCE MARCH 4 X 3 STEPS
RESISTANCE MARCH 2 X 10 RESISTANCE MARCH 2 X 10
RESISTANCE MARCH TO RUN RESISTANCE MARCH TO RUN
SEATED ARM SWINGS 3 X :10 SEATED ARM SWINGS 3 X :10
VARIOUS STARTS VARIOUS STARTS
PUSH UP (DOWN) START 2 X 10 PUSH UP (DOWN) START 2 X 10
PUSH UP (UP) START 2 X 10 PUSH UP (UP) START 2 X 10
SEATED FORWARD 1 X 10 SEATED FORWARD 1 X 10
SEATED BACKWARD 1 X 10 SEATED BACKWARD 1 X 10
ONE KNEE FORWARD 2 X 10 ONE KNEE FORWARD 2 X 10
ONE KNEE SIDEWAYS 2 X 10 ONE KNEE SIDEWAYS 2 X 10
3 POINT 2 X 10 FLYING 40'S X4
2 POINT 2 X 10
LB STANCE 2 X 10
 BENCH 235 2009 VIKING FOOTBALL
SPEED & AGILITY SQUAT 279 OFF SEASON
CLEAN 212 PHASE 3 WEEK 2 (7/20 - 7/24) ADAM RUTTER 4.92
TUESDAY THURSDAY
WARM UP AGILITY DRILLS WARM UP AGILITY DRILLS
SKIPPING FORWARD 2 X 2O 3 CONES CRAZY 8'S SKIPPING FORWARD 2 X 2O TAG DRILL
SKIPPING BACKWARD 2 X 20 SQUARE DRILL SKIPPING BACKWARD 2 X 20 IN OUT AGILITY
REVERSE SLDL 1 X 10 IN AND OUT AGILITY REVERSE SLDL 1 X 10 PRO AGILITY
LUNGE TO HAMSTRING 1 X10 LUNGE TO HAMSTRING 1 X10
KNEE PULLS 1 X 10 KNEE PULLS 1 X 10
LUNGE TO INNER THIGH 1 X 10 LUNGE TO INNER THIGH 1 X 10
IRON CROSS 5 EACH IRON CROSS 5 EACH
SCORPION 5 EACH SCORPION 5 EACH
LIGHT ACCELERATIONS LIGHT ACCELERATIONS
SIDE "L" RAISE SIDE "L" RAISE
LATERAL LUNGE 2 X 10 LATERAL LUNGE 2 X 10
CROSS OVER SQUAT 2 X 10 CROSS OVER SQUAT 2 X 10
LUNGE WITH A TWIST 1 X 10 LUNGE WITH A TWIST 1 X 10

"A RUNS" "A RUNS"

"A" SKIP ONE LEG 10 EACH "A" SKIP ONE LEG 10 EACH
"A" SKIP ALTERNATING 20 "A" SKIP ALTERNATING 20
"A" RUN 2 X 10 "A" RUN 2 X 10
"A" RUN TO SPRINT 2 X 20 "A" RUN TO SPRINT 2 X 20

MARCHES MARCHES
RESISTANCE MARCH 4 X 3 STEPS RESISTANCE MARCH 4 X 3 STEPS
RESISTANCE MARCH 2 X 10 RESISTANCE MARCH 2 X 10
RESISTANCE MARCH TO RUN RESISTANCE MARCH TO RUN
SEATED ARM SWINGS 3 X :10 SEATED ARM SWINGS 3 X :10
VARIOUS STARTS VARIOUS STARTS
PUSH UP (DOWN) START 2 X 10 PUSH UP (DOWN) START 2 X 10
PUSH UP (UP) START 2 X 10 PUSH UP (UP) START 2 X 10
SEATED FORWARD 1 X 10 SEATED FORWARD 1 X 10
SEATED BACKWARD 1 X 10 SEATED BACKWARD 1 X 10
ONE KNEE FORWARD 2 X 10 ONE KNEE FORWARD 2 X 10
ONE KNEE SIDEWAYS 2 X 10 ONE KNEE SIDEWAYS 2 X 10
3 POINT 2 X 10 FLYING 40'S X4
2 POINT 2 X 10
LB STANCE 2 X 10
 BENCH 235 2009 VIKING FOOTBALL
SPEED & AGILITY SQUAT 279 OFF SEASON
CLEAN 212 PHASE 3 WEEK 3 (7/27 - 7/31) ADAM RUTTER 4.92
TUESDAY THURSDAY
WARM UP AGILITY DRILLS WARM UP AGILITY DRILLS
SKIPPING FORWARD 2 X 2O 3 CONES CRAZY 8'S SKIPPING FORWARD 2 X 2O TAG DRILL
SKIPPING BACKWARD 2 X 20 SQUARE DRILL SKIPPING BACKWARD 2 X 20 IN OUT AGILITY
REVERSE SLDL 1 X 10 IN AND OUT AGILITY REVERSE SLDL 1 X 10 PRO AGILITY
LUNGE TO HAMSTRING 1 X10 LUNGE TO HAMSTRING 1 X10
KNEE PULLS 1 X 10 KNEE PULLS 1 X 10
LUNGE TO INNER THIGH 1 X 10 LUNGE TO INNER THIGH 1 X 10
IRON CROSS 5 EACH IRON CROSS 5 EACH
SCORPION 5 EACH SCORPION 5 EACH
LIGHT ACCELERATIONS LIGHT ACCELERATIONS
SIDE "L" RAISE SIDE "L" RAISE
LATERAL LUNGE 2 X 10 LATERAL LUNGE 2 X 10
CROSS OVER SQUAT 2 X 10 CROSS OVER SQUAT 2 X 10
LUNGE WITH A TWIST 1 X 10 LUNGE WITH A TWIST 1 X 10

"A RUNS" "A RUNS"

"A" SKIP ONE LEG 10 EACH "A" SKIP ONE LEG 10 EACH
"A" SKIP ALTERNATING 20 "A" SKIP ALTERNATING 20
"A" RUN 2 X 10 "A" RUN 2 X 10
"A" RUN TO SPRINT 2 X 20 "A" RUN TO SPRINT 2 X 20

MARCHES MARCHES
RESISTANCE MARCH 4 X 3 STEPS RESISTANCE MARCH 4 X 3 STEPS
RESISTANCE MARCH 2 X 10 RESISTANCE MARCH 2 X 10
RESISTANCE MARCH TO RUN RESISTANCE MARCH TO RUN
SEATED ARM SWINGS 3 X :10 SEATED ARM SWINGS 3 X :10
VARIOUS STARTS VARIOUS STARTS
PUSH UP (DOWN) START 2 X 10 PUSH UP (DOWN) START 2 X 10
PUSH UP (UP) START 2 X 10 PUSH UP (UP) START 2 X 10
SEATED FORWARD 1 X 10 SEATED FORWARD 1 X 10
SEATED BACKWARD 1 X 10 SEATED BACKWARD 1 X 10
ONE KNEE FORWARD 2 X 10 ONE KNEE FORWARD 2 X 10
ONE KNEE SIDEWAYS 2 X 10 ONE KNEE SIDEWAYS 2 X 10
3 POINT 2 X 10 FLYING 40'S X4
2 POINT 2 X 10
LB STANCE 2 X 10
 BENCH 235 2009 VIKING FOOTBALL
SPEED & AGILITY SQUAT 279 OFF SEASON
CLEAN 212 PHASE 3 WEEK 4 (5/11 - 5/15) ADAM RUTTER 4.92
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

TUESDAY THURSDAY
WARM UP AGILITY DRILLS WARM UP AGILITY DRILLS
SKIPPING FORWARD 2 X 2O 3 CONES CRAZY 8'S SKIPPING FORWARD 2 X 2O TAG DRILL
SKIPPING BACKWARD 2 X 20 SQUARE DRILL SKIPPING BACKWARD 2 X 20 IN OUT AGILITY
REVERSE SLDL 1 X 10 IN AND OUT AGILITY REVERSE SLDL 1 X 10 PRO AGILITY
LUNGE TO HAMSTRING 1 X10 LUNGE TO HAMSTRING 1 X10
KNEE PULLS 1 X 10 KNEE PULLS 1 X 10
LUNGE TO INNER THIGH 1 X 10 LUNGE TO INNER THIGH 1 X 10
IRON CROSS 5 EACH IRON CROSS 5 EACH
SCORPION 5 EACH SCORPION 5 EACH
LIGHT ACCELERATIONS LIGHT ACCELERATIONS
SIDE "L" RAISE SIDE "L" RAISE
LATERAL LUNGE 2 X 10 LATERAL LUNGE 2 X 10
CROSS OVER SQUAT 2 X 10 CROSS OVER SQUAT 2 X 10
LUNGE WITH A TWIST 1 X 10 LUNGE WITH A TWIST 1 X 10

"A RUNS" "A RUNS"

"A" SKIP ONE LEG 10 EACH "A" SKIP ONE LEG 10 EACH
"A" SKIP ALTERNATING 20 "A" SKIP ALTERNATING 20
"A" RUN 2 X 10 "A" RUN 2 X 10
"A" RUN TO SPRINT 2 X 20 "A" RUN TO SPRINT 2 X 20

MARCHES MARCHES
RESISTANCE MARCH 4 X 3 STEPS RESISTANCE MARCH 4 X 3 STEPS
RESISTANCE MARCH 2 X 10 RESISTANCE MARCH 2 X 10
RESISTANCE MARCH TO RUN RESISTANCE MARCH TO RUN
SEATED ARM SWINGS 3 X :10 SEATED ARM SWINGS 3 X :10
VARIOUS STARTS VARIOUS STARTS
PUSH UP (DOWN) START 2 X 10 PUSH UP (DOWN) START 2 X 10
PUSH UP (UP) START 2 X 10 PUSH UP (UP) START 2 X 10
SEATED FORWARD 1 X 10 SEATED FORWARD 1 X 10
SEATED BACKWARD 1 X 10 SEATED BACKWARD 1 X 10
ONE KNEE FORWARD 2 X 10 ONE KNEE FORWARD 2 X 10
ONE KNEE SIDEWAYS 2 X 10 ONE KNEE SIDEWAYS 2 X 10
3 POINT 2 X 10 FLYING 40'S X4
 BENCH 235 2009 VIKING FOOTBALL
SPEED & AGILITY SQUAT 279 OFF SEASON
CLEAN 212 PREMAX WEEK 1 (5/18 - 5/22) ADAM RUTTER 4.92
TUESDAY THURSDAY
WARM UP AGILITY DRILLS WARM UP AGILITY DRILLS
SKIPPING FORWARD 2 X 2O 3 CONES CRAZY 8'S SKIPPING FORWARD 2 X 2O TAG DRILL
SKIPPING BACKWARD 2 X 20 SQUARE DRILL SKIPPING BACKWARD 2 X 20 IN OUT AGILITY
REVERSE SLDL 1 X 10 IN AND OUT AGILITY REVERSE SLDL 1 X 10 PRO AGILITY
LUNGE TO HAMSTRING 1 X10 LUNGE TO HAMSTRING 1 X10
KNEE PULLS 1 X 10 KNEE PULLS 1 X 10
LUNGE TO INNER THIGH 1 X 10 LUNGE TO INNER THIGH 1 X 10
IRON CROSS 5 EACH IRON CROSS 5 EACH
SCORPION 5 EACH SCORPION 5 EACH
LIGHT ACCELERATIONS LIGHT ACCELERATIONS
SIDE "L" RAISE SIDE "L" RAISE
LATERAL LUNGE 2 X 10 LATERAL LUNGE 2 X 10
CROSS OVER SQUAT 2 X 10 CROSS OVER SQUAT 2 X 10
LUNGE WITH A TWIST 1 X 10 LUNGE WITH A TWIST 1 X 10

"A RUNS" "A RUNS"

"A" SKIP ONE LEG 10 EACH "A" SKIP ONE LEG 10 EACH
"A" SKIP ALTERNATING 20 "A" SKIP ALTERNATING 20
"A" RUN 2 X 10 "A" RUN 2 X 10
"A" RUN TO SPRINT 2 X 20 "A" RUN TO SPRINT 2 X 20

MARCHES MARCHES
RESISTANCE MARCH 4 X 3 STEPS RESISTANCE MARCH 4 X 3 STEPS
RESISTANCE MARCH 2 X 10 RESISTANCE MARCH 2 X 10
RESISTANCE MARCH TO RUN RESISTANCE MARCH TO RUN
SEATED ARM SWINGS 3 X :10 SEATED ARM SWINGS 3 X :10
VARIOUS STARTS VARIOUS STARTS
PUSH UP (DOWN) START 2 X 10 PUSH UP (DOWN) START 2 X 10
PUSH UP (UP) START 2 X 10 PUSH UP (UP) START 2 X 10
SEATED FORWARD 1 X 10 SEATED FORWARD 1 X 10
SEATED BACKWARD 1 X 10 SEATED BACKWARD 1 X 10
ONE KNEE FORWARD 2 X 10 ONE KNEE FORWARD 2 X 10
ONE KNEE SIDEWAYS 2 X 10 ONE KNEE SIDEWAYS 2 X 10
3 POINT 2 X 10 FLYING 40'S X4
2 POINT 2 X 10
LB STANCE 2 X 10