In-Home Athlete Program Phase 2
Mike Boyle Strength and Conditioning
The Second Phase of our In-Home Athlete program is for any and all athletes without access to a gym, or a lot of equipment. It's designed to advance you in all areas of athletic performance, and can be taken with you anywhere you go!
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 2
2 Leg Hip Lift x5 1 Leg Hip Lift x5ea Floorslide x5 Unsupported Leg Lower x5ea 1/2kn Hip Flexion Holds 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 Leg Cradle x3ea Walking Quad Stretch x3ea Backwards 1 Leg SLDL x3ea Reverse Lunge Hamstring 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 Heels Up Knees Up x10yd Shuffle x10yd ea Straight Leg Walk x10yd Straight Leg Skip x10yd Carioca x10yd ea Back Pedal x10yd Backwards Run 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. Continuous Jump Squat 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 Flying Sprint
1 x 2 @ 10
G1
DB snatch
2 x 5
G2
Body Saw
2 x 8
G3
Wall Quad Stretch
2 x 20
H1
Eccentric Split Squat
2 x 6
H2
DB Row
2 x 8
H3
2 DB SLDL
2 x 8
H4
Push Up
2 x 6
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 Leg Cradle x3ea Walking Quad Stretch x3ea Backwards 1 Leg SLDL x3ea Reverse Lunge Hamstring 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 Heels Up Knees Up x10yd Shuffle x10yd ea Straight Leg Walk x10yd Straight Leg Skip x10yd Carioca x10yd ea Back Pedal x10yd Backwards Run x10yd
E
Shuttle Run (varying Distances - see desciption)
1 x 5 @ 100
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 2
2 Leg Hip Lift x5 1 Leg Hip Lift x5ea Floorslide x5 Unsupported Leg Lower x5ea 1/2kn Hip Flexion Holds 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 Leg Cradle x3ea Walking Quad Stretch x3ea Backwards 1 Leg SLDL x3ea Reverse Lunge Hamstring 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 Heels Up Knees Up x10yd Shuffle x10yd ea Straight Leg Walk x10yd Straight Leg Skip x10yd Carioca x10yd ea Back Pedal x10yd Backwards Run 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. 45 Degree 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 Flying Sprint
1 x 2 @ 10
G1
DB Jump
2 x 5
G2
Side Plank w/ Active Adduction
2 x 5
G3
Hip Rotator Stretch
2 x 20
H1
KB Deadlift
2 x 8
H2
Half Kneel 1 Arm OH Press
2 x 8
H3
Isometric 1 Leg Bench Hip Lift
2 x 6
H4
DB Row w/ Iso
2 x 6
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 8 @ 10
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 2
2 Leg Hip Lift x5 1 Leg Hip Lift x5ea Floorslide x5 Unsupported Leg Lower x5ea 1/2kn Hip Flexion Holds 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 Leg Cradle x3ea Walking Quad Stretch x3ea Backwards 1 Leg SLDL x3ea Reverse Lunge Hamstring 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 Heels Up Knees Up x10yd Shuffle x10yd ea Straight Leg Walk x10yd Straight Leg Skip x10yd Carioca x10yd ea Back Pedal x10yd Backwards Run 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. Continuous Jump Squat x5 Medial/Lateral Line Hop w/ Stick x3ea (3 medial hops and 3 lateral hops on each leg)
F
Timed 10yd Flying Sprint
1 x 2 @ 10
G1
DB snatch
2 x 5
G2
Bear Plank Taps
2 x 6
G3
Half Kneeling Adductor Rock
2 x 5
H1
1 Arm DB Floor Press
2 x 6
H2
Eccentric Goblet Squat
2 x 6
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 14 @ 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
Ken Whittier
Ken currently works for the Boston Bruins as a strength & conditioning coach. Prior to working with Bruins, he worked at MBSC for 6 years, running the Internship program, traveling the world to teach the CFSC course, and overseeing the adult & athlete programs. Alongside Mike, Ken ran the summer pro-athlete group for four years which eventually opened the door to working in the NHL for the Bruins.
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 Phase 2
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."
