Name: Playbook - Vic Ferrante - Workout #1
Uploaded: 2023-08-02T16:06:53.780Z
Duration: 30 min
Description: Workout #1

This workout will test your core, hands, wrists, forearms, shoulders, and your ENTIRE BODY! 

Hitting for power requires a tremendous amount of core strength as well explosive power and speed! Swinging a heavy hammer with an incredibly light handle makes it incredibly difficult to move around, it will HUMBLE you. 

This sledge workout is a great introduction to swinging for POWER.

**The workouts can be done in any order and be added into your routine as you’d like.

-Jump rope for 3-5 minutes as a warmup to today’s workout. 

One of my all time favorite cardio methods! I highly recommend you do not ‘skip’ jumping rope with me! 

JR is great for developing rhythm, agility, increasing your vertical, 60 yard time, and therefore reaction time on the field. 

Tips: 
If you aren’t an experienced ‘jump roper’, no need to sweat it!

If and when you get caught up, just keep jumping while you fix the rope, then start again. 

You will improve over time. 

The most important part is that your body is warm and ready to go! 

If you do not have a jump rope, simply shadow jump (in other words pretend you’re jumping rope), do jumping jacks, or jog in place.

Jump Rope - Warm-Up

Complete each stretch for about 10-20 seconds each. If some areas are tighter than others and you feel need more attention then extend stretch to 30-40 seconds as needed.

Shoulder Stretch - Arm Across

Tricep/Lat Stretch - Arm Overtop

Body Twist Stretch

Body Circles Stretch

Lower Body Stretch - Legs Apart

Lower Body Stretch - Side To Side Lunge

Butterfly Stretch - Squat

Hip Flexor Stretch

Hollywood Stretch

Lower Body Stretch

Lower Body Stretch - Knee To Chest

Seated Butterfly Stretch

Seated Hamstring Stretch - Feet Apart

Seated Hamstring Stretch - One Leg In

Lying Quad Stretch

Side To Side Stretch

Lower Back Stretch

Calf Stretch

Forearm Stretch - Palm Up

Forearm Stretch - Palm Down

FULL BODY STRETCH

For this sledgehammer workout you will need a 4-20 lb sledge depending on your age and current strength level. 

You can find a sledge at any of your local hardware stores and are very affordable. 

In this workout I am using a 16 lb sledge.