If you are playing in a camp or tournament this week, do not lift this week.
Jump Squat 4 x 5
Split Squat 4 x 10 each leg
Single-leg Swissball Hamstring Curl 4 x 10 each leg
Bench Press 4 x 10
One-arm Row with Twist 4 x 10 each arm
Push Jerk 4 x 10
Side-to-Side Pull-up 4 x 10
Swissball Weight Roll 4 x 10
Swissball Kneel 4 x 15 seconds