In-Home Athlete Program
Mike Boyle Strength and Conditioning
Functional Training, Youth Sports, Speed, PlyometricsFor all of our athletes stuck at home, this is a 6-day, 4-week program that can be done in a basement, garage, backyard, etc. This program contains all the basics for athletic development and can be done with MINIMAL equipment.
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads x10ea Try to spend :30 in each area
Prep
B
90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea V-Stance Rotations x5ea Standing Ankle Mob x5ea
Prep
C
Movement: Activation/Motor Control Phase 1
2 Leg Hip Lift x5 1 Leg Hip Lift x3ea Floorslide x5 Band Supported Leg Lower x5ea (if no band, unsupported is ok) Supine Hip Flexion Hold 3x :05ea
Prep
D
Movement: Mixed Linear/Lateral Warm-up
This can be done outside or wherever you have any space; 10 yard distances is just a suggestion! Inchworm x10yd Knee to Chest x3ea Backwards 1 Leg SLDL x3ea 2 Leg Linear Bounce x10yd 2 Leg M/L Bounce x10yd ea A Skip x10yd Lateral Skip x10yd ea High Knees x10yd up and back Shuffle x10yd ea Carioca x10yd ea Back Pedal x10yd
Jump/Sprint
E
2 Rounds: 2pt Stance Sprint x10yd (or as much room as you have); this sprint is purely for warm-up purposes before timed speed in the next section. Jump Squat w/ Stick x5 Medial/Lateral Line Hop w/ Stick x3ea (3 medial hops and 3 lateral hops on each leg)(hurdles are not necessary; a line on the floor or a piece of tape works)
F
Timed 10yd Sprint
1 x 2 @ 10
G1
DB snatch
2 x 5
G2
Front Plank
2 x 15
G3
Wall Quad Stretch
2 x 20
H1
Goblet Split Squat
2 x 8
H2
DB Row
2 x 8
H3
1 DB SLDL
2 x 8
H4
Push Up
2 x 8
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads
Prep
B
90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea V-Stance Rotations x5ea Standing Ankle Mob x5ea
Prep
C
Movement: Squat Matrix
MiniBand/Bodyweight Squat x5 Split Squat x5ea Reaching Lateral Squat x5ea Reaching SLDL x5ea
Prep
D
Movement: Mixed Linear/Lateral Warm-up
This can be done outside or wherever you have any space; 10 yard distances is just a suggestion! Inchworm x10yd Knee to Chest x3ea Backwards 1 Leg SLDL x3ea 2 Leg Linear Bounce x10yd 2 Leg M/L Bounce x10yd ea A Skip x10yd Lateral Skip x10yd ea High Knees x10yd up and back Shuffle x10yd ea Carioca x10yd ea Back Pedal x10yd
E
Tempo Run
1 x 8 @ 15
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads x10ea Try to spend :30 in each area
Prep
B
90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea V-Stance Rotations x5ea Standing Ankle Mob x5ea
Prep
C
Movement: Activation/Motor Control Phase 1
2 Leg Hip Lift x5 1 Leg Hip Lift x3ea Floorslide x5 Band Supported Leg Lower x5ea (if no band, unsupported is ok) Supine Hip Flexion Hold 3x :05ea
Prep
D
Movement: Mixed Linear/Lateral Warm-up
This can be done outside or wherever you have any space; 10 yard distances is just a suggestion! Inchworm x10yd Knee to Chest x3ea Backwards 1 Leg SLDL x3ea 2 Leg Linear Bounce x10yd 2 Leg M/L Bounce x10yd ea A Skip x10yd Lateral Skip x10yd ea High Knees x10yd up and back Shuffle x10yd ea Carioca x10yd ea Back Pedal x10yd
Jump/Sprint
E
2 Rounds: 2pt Stance Sprint x10yd (or as much room as you have); this sprint is purely for warm-up purposes before timed speed in the next section. Lateral Bound w/ Stick x5ea Linear Hop w/ Stick x5 ea (hurdles are not necessary; a line on the floor or a piece of tape works)
F
Timed 10yd Sprint
1 x 2 @ 10
G1
DB Jump
2 x 5
G2
Side plank
2 x 15
G3
Hip Rotator Stretch
2 x 20
H1
KB Deadlift
2 x 8
H2
Half Kneel 1 Arm OH Press
2 x 8
H3
1 Leg Hip Lift
2 x 8
H4
DB Row
2 x 8
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads
Prep
B
90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea V-Stance Rotations x5ea Standing Ankle Mob x5ea
Prep
C
Movement: Squat Matrix
MiniBand/Bodyweight Squat x5 Split Squat x5ea Reaching Lateral Squat x5ea Reaching SLDL x5ea
Prep
D
Movement: Mixed Linear/Lateral Warm-up
This can be done outside or wherever you have any space; 10 yard distances is just a suggestion! Inchworm x10yd Knee to Chest x3ea Backwards 1 Leg SLDL x3ea 2 Leg Linear Bounce x10yd 2 Leg M/L Bounce x10yd ea A Skip x10yd Lateral Skip x10yd ea High Knees x10yd up and back Shuffle x10yd ea Carioca x10yd ea Back Pedal x10yd
E
Bike Sprint
1 x 6 @ 15
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads x10ea Try to spend :30 in each area
Prep
B
90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea V-Stance Rotations x5ea Standing Ankle Mob x5ea
Prep
C
Movement: Activation/Motor Control Phase 1
2 Leg Hip Lift x5 1 Leg Hip Lift x3ea Floorslide x5 Band Supported Leg Lower x5ea (if no band, unsupported is ok) Supine Hip Flexion Hold 3x :05ea
Prep
D
Movement: Mixed Linear/Lateral Warm-up
This can be done outside or wherever you have any space; 10 yard distances is just a suggestion! Inchworm x10yd Knee to Chest x3ea Backwards 1 Leg SLDL x3ea 2 Leg Linear Bounce x10yd 2 Leg M/L Bounce x10yd ea A Skip x10yd Lateral Skip x10yd ea High Knees x10yd up and back Shuffle x10yd ea Carioca x10yd ea Back Pedal x10yd
Jump/Sprint
E
2 Rounds: 2pt Stance Sprint x10yd (or as much room as you have); this sprint is purely for warm-up purposes before timed speed in the next section. Jump Squat w/ Stick x5 Medial/Lateral Line Hop w/ Stick x3ea (3 medial hops and 3 lateral hops on each leg)
F
Timed 10yd Sprint
1 x 2 @ 10
G1
DB snatch
2 x 5
G2
Front Plank
2 x 15
G3
Half Kneeling Adductor Rock
2 x 5
H1
1 Arm DB Floor Press
2 x 8
H2
Goblet squat
2 x 8
H3
Goblet Lateral Squat
2 x 8
H4
DB Row
2 x 8
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads
Prep
B
90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea V-Stance Rotations x5ea Standing Ankle Mob x5ea
Prep
C
Movement: Squat Matrix
MiniBand/Bodyweight Squat x5 Split Squat x5ea Reaching Lateral Squat x5ea Reaching SLDL x5ea
Prep
D
Movement: Mixed Linear/Lateral Warm-up
This can be done outside or wherever you have any space; 10 yard distances is just a suggestion! Inchworm x10yd Knee to Chest x3ea Backwards 1 Leg SLDL x3ea 2 Leg Linear Bounce x10yd 2 Leg M/L Bounce x10yd ea A Skip x10yd Lateral Skip x10yd ea High Knees x10yd up and back Shuffle x10yd ea Carioca x10yd ea Back Pedal x10yd
E
Tempo Run
1 x 8 @ 15
Mike Boyle
Michael Boyle is one of the foremost experts in the fields of Strength and Conditioning, and Functional Training. Prior to co-founding MBSC in 1996, Mike served as the Head Strength & Conditioning Coach at Boston University for 15 years. He also served as the Strength & Conditioning Coach for the Boston Bruins, the US Women’s Olympic Ice Hockey Team, and the World Champion Boston Red Sox in 2013
Steve Bigelow
Steve has worked for MBSC for 6 over years. In that time, he has coached all types of clients ranging from professional athletes to middle-school kids. Stephen is also an integral part of our Certification Program (CFSC). He has traveled all over the world teaching other trainers, and serves as MBSC's Director of Program Design for Athlete and Adult clients.
Mike Boyle Strength & Conditioning is consistently ranked among the best gyms in the world. Take your game to the next level and come see why countless sports legends choose to train with MBSC.
Get In-Home Athlete Program
Jack Eichel
Buffalo Sabres
Verified Athlete"Ken, Mike, and everyone else, it's a pleasure to work with them. I think the results speak for themselves. The trainers really care about the athletes, and I find a lot of results with this program"
Kendall Coyne
US Women's National Hockey
Verified Athlete"MBSC gave me with a foundation on how to be a strong, healthy, fit, and fast athlete. Being located in Chicago, I am unable to workout in person at MBSC, but MBSC Online has continued to provide me with the same incredible training resources online. No matter where I go, MBSC Online comes with me!"
Daniel Sturridge
Liverpool Football
Verified Athlete"Can't thank this guy enough - Mike Boyle. The best coach in the US."
Kayla Treanor
Pro Lacrosse Superstar
Verified Athlete"MBSC is a really special place and I feel really lucky that I get to work out with Mike everyday."
