A 4-week workout program designed to improve your overall fitness. Each week consists of 4 workout sessions. The sessions are divided between 2 upper workouts and 2 lower body workouts. All you need to perform this workout is a set of dumbbells, an adjustable bench, and a sturdy elevated surface, such as a box or step.
A1
Knee-to-Chest (Dynamic Warm-Up)
1 x 10
A2
Pull Across (Dynamic Warm-Up)
1 x 10
A3
Quad Stretch w/ Squat (Dynamic Warm-Up)
1 x 10
A4
Quad Stretch w/ Hinge (Dynamic Warm-Up)
1 x 10
A5
Hamstring Sweeps (Dynamic Warm-Up)
1 x 10
A6
Toe Touch W/ Twist (Dynamic Warm-Up)
1 x 10
A7
Reverse Lunge W/ Twist (Dynamic Warm-Up)
1 x 10
A8
Side Lunge (Dynamic Warm-Up)
1 x 10
B1
DB Military Press (Standing)
3 x 6
B2
1-Arm Row W/ DB
3 x 6
C1
DB Bench Press (Flat Bench)
3 x 8
C2
Front-to-Side Plank
3 x 12
D1
Forward-to-Reverse Bear Crawl
3 x 1:00
D2
Lateral Bear Crawl
3 x 1:00
A1
Knee-to-Chest (Dynamic Warm-Up)
1 x 10
A2
Pull Across (Dynamic Warm-Up)
1 x 10
A3
Quad Stretch w/ Squat (Dynamic Warm-Up)
1 x 10
A4
Quad Stretch w/ Hinge (Dynamic Warm-Up)
1 x 10
A5
Hamstring Sweeps (Dynamic Warm-Up)
1 x 10
A6
Toe Touch W/ Twist (Dynamic Warm-Up)
1 x 10
A7
Reverse Lunge W/ Twist (Dynamic Warm-Up)
1 x 10
A8
Side Lunge (Dynamic Warm-Up)
1 x 10
B1
DB Goblet Squat
3 x 6
B2
Staggered Stance RDL
3 x 6
C1
DB Forward Lunge
3 x 8
C2
DB Side Lunge
3 x 8
D1
Step Up W/ DB
3 x 10
D2
Reverse Lunge W/ DB
3 x 10
A1
Knee-to-Chest (Dynamic Warm-Up)
1 x 10
A2
Pull Across (Dynamic Warm-Up)
1 x 10
A3
Quad Stretch w/ Squat (Dynamic Warm-Up)
1 x 10
A4
Quad Stretch w/ Hinge (Dynamic Warm-Up)
1 x 10
A5
Hamstring Sweeps (Dynamic Warm-Up)
1 x 10
A6
Toe Touch W/ Twist (Dynamic Warm-Up)
1 x 10
A7
Reverse Lunge W/ Twist (Dynamic Warm-Up)
1 x 10
A8
Side Lunge (Dynamic Warm-Up)
1 x 10
B1
DB Bent Over Row
3 x 6
B2
DB Incline Bench Press
3 x 6
C1
Rear Delt Fly (Bent Over)
3 x 10
C2
3-Point Push Up
3 x 10
D1
Front Plank
3 x 1:00
D2
Side Plank (Forearm)
3 x 0:30
A1
Knee-to-Chest (Dynamic Warm-Up)
1 x 10
A2
Pull Across (Dynamic Warm-Up)
1 x 10
A3
Quad Stretch w/ Squat (Dynamic Warm-Up)
1 x 10
A4
Quad Stretch w/ Hinge (Dynamic Warm-Up)
1 x 10
A5
Hamstring Sweeps (Dynamic Warm-Up)
1 x 10
A6
Toe Touch W/ Twist (Dynamic Warm-Up)
1 x 10
A7
Reverse Lunge W/ Twist (Dynamic Warm-Up)
1 x 10
A8
Side Lunge (Dynamic Warm-Up)
1 x 10
B1
DB RDL
3 x 6
B2
Rear Foot Elevated Split Squat (RFESS)
3 x 6
C1
Front Foot Elevated (FFE) Reverse Lunge
3 x 8
C2
DB Step Down
3 x 8
D1
DB Skater Squat
3 x 12
D2
DB Split Squat
3 x 12
Coach Chasey has worked with athletes from a variety of sports at the youth, high school, club, collegiate, and professional level. These sports include basketball, football, volleyball, soccer, swimming/diving, baseball, cross-country, water polo, and rugby. Also, he has worked in a clinical setting where he helped many active individuals return-to-sport and activities following various injuries.