Athletic Development

Phase 1: Strength (Weeks 1-6)

​Do these in order: (you could do these right after your workout)  

  1. Squats 1x20 (1 rep per second) 

  2. Push-Ups 1x20 (can break into sets to get to 20) 

  3. Lunges 1x20  (10 each leg)

  4. ​V-Ups 1x10

  5. Step-Ups 1x20  (10 each leg) 

  6. Myrtl Routine  (click link to get to Myrtl) 

Mobility: AIF (Rope Stretch) 

Contact

Coach Jesse Coy

4215 Raider Rd. 

Rapid City, SD 57702

​​

Tel: 605. 605. 9820

coachjessecoy@gmail.com

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