The best way to approach your off season is to focus on mind body connection, overall strength and then endurance. This plan is step two, a full body workout designed to isolate muscles and increase strength.
Find Step One: Mind Body Connection
The following: 24 of each, 12 on each side.
Lateral Bear Walk
Spider Man Plank
Banded Curtsy Squat
Lunge one leg deadlift
Side plank Leg Extensions
Push Up Hover (8-10)