In-Season "Road" Workouts

Sean Skahan

Here are some actual workouts that we did on the road this past season with healthy scratched players. We usually ask the home team to provide us with dumbbells, while the stability ball is provided for us. Usually these workouts take place right in the locker room while the game is going on.

2009- 2010 Road Workouts

(REQUIREMENTS- STABILITY BALL AND DUMBBELLS)

DAY 1

DB SNATCH- 3x5ea. ARM

PAIR WITH PSOAS STRETCH x2

1-LEG SQUAT- 3x8ea

TRI SET WITH PUSH UPS- 3x20

AND BALL ROLL OUT- 2x15

DB 1-LEG S.L.D.L.- 3x8ea

PAIR WITH DB ROW- 3x10

YTWL- 2x12ea

DAY 2

DB JUMPS- 3x10

PAIR WITH SQUAT STRETCH- x2

DB ALTERNATING LUNGE- 3x8ea

TRI SET WITH DB SHOULDER PRESS- 3x8

AND PLANK- 2x :30

BALL-LEG CURL- 3x8

TRI SET WITH DB ROW- 3x10ea

SIDE BRIDGE AND HOLD- 2x5 (:06 HOLD)

HIP CIRCUIT- x2- BENT KNEE ABDUCTION- x10, STRAIGHT LEG ABDUCTION x10, AND ADDUCTION- x10

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