CB Athletics
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Foam Rolling and Soft Tissue
Optional: * This is great for your body but I don't think it is mandatory. I roll when I feel my body needs to loosen up more! 5-10 rolls per body part Roller: Calves Hamstrings Glutes Glute Medius Adductors Quads Lower Back (both sides of the spine, not on the spine) Upper Back (both sides of the spine, not on the spine) Lats Lacrosse Ball and Softball: Foot Hip flexors/groin Hips/glutes Psoas
Prep
B
Mobility/Activation 25'
- 3 Point Ankle Drill -- 3 Reps/side (left, center, right = 1 rep) - Anterior Tibialis Raise -- 20 Reps - Calf Raises -- 20 Reps - Assisted ATG Split Squats/ Hamstring Stretch -- 10 Reps/Side - Assisted Cossack Squats and Stretch -- 10 Reps/Side - Cossack Squats -- 5 Reps/ Side - Elevated Pigeon Stretch - 20-40sec stretch - Glute Bridge - 20 Reps - Prone Superman Arm Rotations - 5-10 Reps - T-Spine Rotation - 5-10 Reps - Push- Ups - 10 Reps - Arm Circles Front and Back - 10 Reps/Direction - T-Jacks - 20 Reps
C1
CB Box Jumps
3 x 3
C2
CB Low Trap Raise
3 x 10
D
CB Trap Bar Deadlift
5 x 5
E1
CB RFESS
3 x 5
E2
CB Copenhagen Plank
3 x 0:20
F1
CB Barbell Bench Press
3 x 5
F2
CB Pull-Up
3 x 5
G1
CB Single Arm Farmers Walk
@ 20
G2
CB Half Kneeling Palloff Press
3 x 8
Conditioning
A
Hip Mobility Circuit
Hip Mobility *1 or 2 times through 1. Hip Mobility Drill 90 90 ------- 10/side 2. 90 90 back leg Iso hold ------ 10-20sec hold 3. 90 90 front leg Iso Hold ------ 10-20sec hold 4. Prone Hip Flexion --------------- 10/side 5. Hip/Glute Drill --------------------- 10/side 6. Frog Hip Thrust ------------------- 10 7. Side Lying Leg Lifts ------------- 10/side 8. Psoas Stretch ---------------------- 30sec/side 9. Seated Sit Back Hip Flexor Drill.. 3/side 10. Elevated Pigeon Stretch...... 30 sec/side
Conditioning
B
Assault Bike Sprints 1
Assault Bike Sprints: 10sec WORK, 20sec REST x4 Bike slowly for 5 min 10sec WORK, 20sec REST x4
C1
Cable Tricep Pulldown
3 x 10
C2
CB Dumbbell Bicep Curl (Alternating)
3 x 10
Prep
A
Foam Rolling and Soft Tissue
5-10 rolls per body part Roller: Calves Hamstrings Glutes Glute Medius Adductors Quads Lower Back (both sides of the spine, not on the spine) Upper Back (both sides of the spine, not on the spine) Lats Lacrosse Ball and Softball: Foot Hip flexors/groin Hips/glutes Psoas
Prep
B
Mobility/Activation 25'
- 3 Point Ankle Drill -- 3 Reps/side (left, center, right = 1 rep) - Anterior Tibialis Raise -- 20 Reps - Calf Raises -- 20 Reps - Assisted ATG Split Squats/ Hamstring Stretch -- 10 Reps/Side - Assisted Cossack Squats and Stretch -- 10 Reps/Side - Cossack Squats -- 5 Reps/ Side - Elevated Pigeon Stretch - 20-40sec stretch - Glute Bridge - 20 Reps - Prone Superman Arm Rotations - 5-10 Reps - T-Spine Rotation - 5-10 Reps - Push- Ups - 10 Reps - Arm Circles Front and Back - 10 Reps/Direction - T-Jacks - 20 Reps
C
CB Skater Power Jumps
3 x 5
D1
CB Front Squat
4 x 5
D2
CB Single Arm DB Row
4 x 6
E
CB Cossack Squats
3 x 3
F1
CB Swiss Ball Leg Curl
3 x 10
F2
CB Single Arm Landmine Press
3 x 8
G1
CB Half Kneeling Band Chops
3 x 10
G2
CB Waiters Carry
3 x 10
Conditioning
A
Norwegian 4x4
Norwegian 4 by 4 On a stationary bike: Warm-Up: 5–10 minutes at an easy pace 4-minute interval STANDING at a pretty high resistance ... target: 85–95% max HR (hard but sustainable) 3-minute recovery @ 60–70% max HR (light pace) Repeat for 4 total rounds Cool down: 5 minutes
Prep
A
Foam Rolling and Soft Tissue
5-10 rolls per body part Roller: Calves Hamstrings Glutes Glute Medius Adductors Quads Lower Back (both sides of the spine, not on the spine) Upper Back (both sides of the spine, not on the spine) Lats Lacrosse Ball and Softball: Foot Hip flexors/groin Hips/glutes Psoas
Prep
B
Mobility/Activation 25'
- 3 Point Ankle Drill -- 3 Reps/side (left, center, right = 1 rep) - Anterior Tibialis Raise -- 20 Reps - Calf Raises -- 20 Reps - Assisted ATG Split Squats/ Hamstring Stretch -- 10 Reps/Side - Assisted Cossack Squats and Stretch -- 10 Reps/Side - Cossack Squats -- 5 Reps/ Side - Elevated Pigeon Stretch - 20-40sec stretch - Glute Bridge - 20 Reps - Prone Superman Arm Rotations - 5-10 Reps - T-Spine Rotation - 5-10 Reps - Push- Ups - 10 Reps - Arm Circles Front and Back - 10 Reps/Direction - T-Jacks - 20 Reps
C1
CB Skater Bounds
3 x 5
C2
CB Jefferson Curl
3 x 5
D1
CB RDL
4 x 5
D2
CB Incline DB Bench Press
4 x 8
E1
CB FFESS
3 x 8
E2
CB TRX Row (Feet Elevated)
3 x 5
F1
CB Rocking Plank Knee Drives
3 x 20
F2
CB Eccentric Reverse Sit-ups
3 x 5
G1
CB Copenhagen Plank
3 x 0:20
G2
CB Single Arm Farmers Walk
3 x 20
