Swarm Stix
Practice this routine 3 times per week.
Wall Ball Workout #2 (245 reps)
1. Standing- (poles 5 yards) from wall or rebounder
a. Stand at a Right Angle to wall (Your complete side of body faces wall)
-40 reps off-hand
-15 reps strong hand
b. 1-hand under hand toss
-20 reps off-hand
-10 reps strong hand
a. Face Wall- 7-yards from wall
a. Canadian Catches (2 handed catch across body)
-40 reps off-hand
-20 reps strong hand
b. Switch Hands each catch (throw to opposite hand)
-100 reps
Wall Ball Workout #1 (220 reps)
1. Standing- (poles 7 yards; shorties 5 yards) from wall or rebounder
a. 1-hand under hand toss
-25 reps off-hand
-10 reps strong hand
b. 1-hand through legs toss
-15 reps off-hand
-10 reps strong hand
2. Kneeling on 1-Knee (5 yards for wall/rebounder)
a. 1-hand - 15 reps each hand
3. Kneeling on Both Knees (5 yards for wall/rebounder)
a. 2-Hands (40 weak hand, 20 strong hand)
b. 2-Hands Ball crosses from hand to hand (30 reps each hand)
Coach Jeff's Lax Weight Workout Schedule
Day 1: Chest and Tris
| Exercise | Sets x Reps | |
| Power Lift | Bench Press | 4x12 |
| Circuit 1 | DB Incline bench | 3x10 |
| Triceps Pull downs | 3x10 | |
| Pushups | 3x10 | |
| Circuit 2 | Barbell Close Grip | 3x10 |
| Db Fly (Light Weight) | 3x12 | |
| Weighted Dips | 3x20 | |
| Abs Circuit | Decline Bench Ups | 4x20 |
| Side to Sides | 4x40 | |
| Cardio | 2 mile run |
Day 2: Legs Day!!!
| Exercise | Sets x Reps | |
| Power Lift | Box Squats | 4x12 |
| Circuit 1 | Lunges | 3x12 |
| Box Jumps | 3x20 | |
| Hamstring Curls | 3x12 | |
| Circuit 2 | Single Leg Press | 3x10 |
| Good Mornings | 3x20 | |
| Cardio | 20 minutes on bike |
Day 3: Back and Shoulders
| Exercise | Sets x Reps | |
| Power Lift | Barbell Incline Bench | 4x12 |
| Circuit 1 | Seated Rows | 3x10 |
| Cable Flys | 3x12 | |
| Elevated pushups | 3x20 | |
| Circuit 2 | Arnold Military Press | 3x10 |
| Lat Pull-down | 3x10 | |
| Single Arm DB Rows | 3x10 | |
| Front/Side Raises | 3x10 each way | |
| Abs | Abs Machine/ Obliques | 4x20 each |
| Cardio | 100 yard sprints | 7 |
Day 4: Lower Body
| Exercise | Sets x Reps | |
| Power Lift | Dead Lift | 4x12 |
| Circuit 1 | Light Squats | 3x15 |
| Leg extensions | 3x12 | |
| Mountain Climbers | 3x1 minute | |
| Circuit 2 | RDLs | 3x12 each leg |
| Box Jumps | 3x15 | |
| Weighted Wall Sits | 3x1 minute | |
| Bis/Tris | Seated Curls (Bar) | 3x12 |
| Rope Curls | 3x12 | |
| Skull Crushers | 3x12 | |
| Cardio | 1 mile run | |
| 40-yard Sprints | 10 |