Drylands

Dryland Rosters and Training Dates

• Barracuda​
• Red
• White
• Blue
• Senior-Updated 12/31/2020 with 2021 Dryland Times and Rosters

Currently we are slowly adding drylands back into the programing for our team. The Senior Group is the first group to come back online and we will work backwards through our groups slowing adding the groups below. 

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Video Tutorials

• Dynamic Warm Up Video

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Dryland Plan for Week of 1/18

1/18 and 1/19 - A&B

5 Sets

15 Tempo BW Squats (3s Down)

10/10 Split Squats

4 Max Height Squat Jumps

Rest 1 Minute

 

EMOM15

1 - 16 Single-Leg Squat-to-Bench

2 - 8/8 Single-Leg Drinking Bird

3 - 32 Calf Raises

 

Every :45 for 12 Rounds

1 Suicide Sprint (Half Court + Full Court)

 

3 Sets

20 Hollow Rocks

20 Russian Twists

20 Sit-ups

 

1/20 and 1/21 - A&B

10 Sets

12-11-10-...-5-4-3 Hand-Release Push-ups

10 Resistance Band Bent-Over Rows b/w Sets

 

6 Sets

Plank Side Shuffle (Half Court)

Bear Crawl

 

4 Sets

12 Resistance Band Shoulder Press

12 Resistance Band Lateral Raise

12 Resistance Band Bent-Over Raise

 

For Quality:

3 Lap Run Around Court

15 Suitcase Crunches + 15 Supermans

2 Lap Run Around Court

15 Suitcase Crunches + 15 Supermans

1 Lap Run Around Court

15 Suitcase Crunches + 15 Supermans