Train like an athlete with the one tool you will ever need - yourself! This bodyweight program will challenge your agility, speed, strength, and cardiovascular endurance while preparing you to play.
The Bodyweight Athlete is designed for athletes to get really good at foundational movements so you can remain injury resilient, improve force production and full body strength.
TBA is your first step in utilizing the resources around you to improve athleticism and get you the most out of your training!
What you get: 4 weeks of training, 3x/week strength, 1x/week mobility.
Day 1: Power and Acceleration
Day 3: Top End Speed
Day 5: Lateral and Change of Direction
Day 6: Mobility
Let's get started!
A
Heroic Warm-up
For Completion
B1
Broad Jump
3 x 5
B2
4 Cone Box Drill
3 x 5 @ 2
C1
Air Squat
3 x 10
C2
Push-Up
3 x 10
D1
Reverse Lunges
3 x 5
D2
Inchworm Shoulder Tap
3 x 5
E
Belly Sprint
5 x 15
A
Athlete Bodyweight Mobility Warm Up
B1
A Skips, Hands on hips
2 x 10
B2
A Skips
2 x 10
B3
A Skip to A Run
2 x 20
C
Flying 40s
4 x 40
D1
Bulgarian Split Squat
3 x 6
D2
Bench Dips
3 x 10
E1
Single Leg Bodyweight RDL
3 x 6
E2
Bird Dog Series - Variation Focus on Upper Back Activiation
3 x 10
F
Body Saw
3 x 10
A
Dynamic Warm Up
1 x 5
B1
High Knee Carioca
1 x 20
B2
Combination Runs Lateral Crossover Runs
1 x 6
C
5-10-5 Sprints
1 x 4
D1
Lateral Squat
3 x 8
D2
Hollow Hold
1 x 0:40
D3
Inverted Retraction & Row
3 x 10
E
Supine Iron Cross
1 x 5
A
30-Minute Mobility
1 x 30:00
Coach Cam comes from over a decade of coaching experience and being a Division 1 athlete. Her methods have proven across hundreds of athletes that with the right combination of intent and programming, you will run farther and faster, increase strength, become injury resilient, all while continuing to play your sport.