RACI
Strength & Conditioning, Basketball, Football , SoccerThis is an 8 week program designed to improve speed and power for the upcoming season. Nothing will prepare you for the season like this.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Reverse Nordic Curls + Weight
1 x 10
B
Copenhagen Plank
2 x 20
C
Shinbox Bridges
1 x 10
D
Heel Elevated Split Squat Iso
2 x 45
E
Lateral Sprints + Decel
7 x 10
A
Barbell Reverse Lunge
5 x 5 @ 5, 5, 8, 8, 8
B
Seated DB Press
4 x 8
C1
Lateral Lunge
3 x 8
C2
Stability Ball Hamstring Curl
3 x 12
D
Single Leg Calf Raise
2 x 15
E
Suitcase Carry
10 x 60
A
My Dynamic Warmup
1 x 5
B
Balance Runner
1 x 5
C
Lateral A March
2 x 10
D
Lateral A Skip
2 x 10
E
B-Skip
2 x 10
F
Single Leg Landing Prep
2 x 5
G
Reactive Broad Jump
2 x 3
H
Reactive Box Jumps
2 x 3
A
5-10-5 Shuttle
6 x 1
B
Flying 40s
4 x 40
C
Flying 60s
D
Flying 80's
A
Bar Hang
1 x MAX
B
Split Squat Paloff Press
1 x 15
C
OH Squat + Band
1 x 15
D
Push Up Iso
1 x MAX
E
MB Slam
3 x 5
A
Barbell Military Press
5 x 5 @ 5, 5, 8, 8, 8
B
Bulgarian Split Squat
4 x 8
C1
DB Bench Press
3 x 8
C2
1-Arm DB Row
3 x 12
D
Swimmer CARs
2 x 12
E
DB Farmer's Carry
10 x 60
