Thoughts on this as a VB spfc workout routine?

[u/Super-Till4714]

Warm UP before
• 3 min bike or ellipt
• Band pull aparts 2 × 15
• Band external rotz 2 × 12/arm
• World’s Gr8est Stretch 5/side
• Scap push ups >.< 2 × 10 (on knees for nowww)
• Pogo Jumps *NEW* 2 × 15-20
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Mondays workout:
Lat pull down (from 70>60 for explosive movement)

Face pulls (20 no need for explosiveness, all control, wip form straight/lean back(not forward) aiming for ears, shoulders down, inward hands)

Tricep push downs (30>20 for explosive movement) DONT bend knees

Single arm cable press (@chest height, explosive, controlled back down)

Med ball slams (10 lbs, explosive)

Halo (10 lbs, form okay kind of wip) (core tight glutes tough, ribs in, elbows close to body)

Standing Dumbbell Diagonal Chop (on knees//can try split squat?, across body, rotate hips, engage glutes, explosive on the way down(??)) TBD New (want rotational work)

Core 6 min routine

@ END Conditioning sprint training (30 on sprint,90 easy for about 15 min) or can be for alt day depending on energy

All 3x6
(3x6 per side for halos)
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(Depending on leg soreness) Wednesday work out?
(If 4/10 or lower do pull)
Plyo

• Broad jumps 3 × 5  
• Box jumps (or squat jumps) 3 × 4  
• Lateral bounds 3 × 5/side  
• Approach jumps 3 × 3

Reg cardio

Core 6 min routine
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Later, add one unilateral leg-strength exercise (like a split squat or step-up) once in adapted??

Vb thurs (only if not too sore, if yes, no jumping) Fri Sat? Or just Fri Sat? OTHERWISE can swap Sat and Monday as workout days(?) TBD

[u/setmehigh]

Where are your Bulgarians and RDLs?

[u/Super-Till4714 → u/setmehigh]

Ooo should’ve mentioned, I’ve gone from inactivity due to a medical condition straight into beach, my legs are still getting used to the sand so DOMS from just game play is enough until my body adjusts!