Strength
uap-pre-season-2

A1. Semi-supinated grip Pull-ups

"semi-supinated" means that your palms are facing one another. If you do not have a bar that allows for this, use a supinated grip (palms toward you)
keep your chest up. Squeeze shoulder blades together at the top of the movement.
If you do not have an assisted chinup machine, you can use a lat pulldown instead.

A2. Bodyweight (BW) Squats

Get below parallel on each rep
Arms are extended to help maintain balance and keep weight on heels

B1. Bench Dips

You should feel some tension in the pectorals at the bottom of the movement
Keep elbows parallel, not caving in or flaring out

B2. 45 Degree Lunges (BW)

Step out at a 45 degree angle while keeping hips square
Get low but do not let the back knee hit the ground

C1. Pushups

Maintain perfect plank position
Can be done on your knees if you cannot complete all as regular pushups

C2. Diagonal Plate Raise

Start in a squat position with the plate held to one side.
Lift the plate diagonally and up over the opposite shoulder.
Your eyes should follow the plate during the movement.

D1. Plank Step-Up

Maintain perfect alignment of shoulders hips and ankles
Walk onto and off of the step as quickly as possible

D2. Scissor Jumps for height

Aim for maximum height
Feet should be shoulder width apart when landing.
With minimal ground contact time, jump up again into the next scissor.