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STATE CHAMPIONS
1979, 1989, 1991, 1993
REGION CHAMPIONS
2001, 2004, 2005, 2009, 2013, 2014, 2016, 2017
SUMMER LEAGUE CHAMPIONS
2012, 2013, 2015, 2016, 2020, 2021, 2022, 2023
There are thousands of weight training programs and philosophies out there. The best workout is one you won't quit after a few weeks. This Full Body Workout is designed to be simple to understand, get you some work in from head to toe, improve the functional strength of your entire body and increase mobility.
Regardless of which workout you choose for the day, you are going to be training your entire body so if you miss a workout or skip around it doesn't matter. The plyometrics at the end are a little different intensity with each workout that's it.
Here is a WORKOUT SHEET in Excel for you to log your workout data. Save it on your phone as a file and edit as you go along or just print off a back-to-back hard copy. Click HERE for the worksheet.
FULL BODY WORKOUT
PERFORM 2-3 SETS WITH 8-12 REPS
WORKOUT #1
Dumbbell Shrugs
Alternate Dumbbell Press
Flat Bench Dumbbell Press
Tricep Pushdown
Preacher Curl
One Arm Dumbbell Row
Barbell Squat
Dumbbell Lunge
Standing Calf Raise
Front Box Jump
Lateral Skater w/Ball
Medicine Ball Standing Twist
WORKOUT #3
Barbell Shrugs
Low Pulley Raise
Incline Dumbbell Press
Overhead Barbell Extension (Laying)
Barbell Curl
Lat Pull Down (Behind)
Single Leg Split Squat
Cable Bent-Over Leg Curl
Seated Calf Raise
Vertical Jump
Single Leg Lateral Hop
Medicine Ball Diagonal Chop
WORKOUT #2
Single Cable Shrugs
Bent Over Lateral Raise
Decline Dumbbell Press
Dumbbell Kickbacks
Alternate Dumbbell Curl
Lat Pull Down (Front)
Inclined Leg Press
Lying Leg Curl
Reverse Calf Raise
Split Jumps w/Ball
Lateral Cone Hops
Medicine Ball Recline Twist
WORKOUT #4
Dumbbell Shrugs
Lateral Raise (Front & Side)
Chest Dip
Dumbbell Tricep Extension (Laying)
Concentration Curl
Pull-Ups
Leg Extension
Straight Leg Deadlift
Standing Calf Raise
90 Degree Jump Turn
Broad Jumps
Medicine Ball Standing Twist
WORKOUT #5
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