Xlathlete Training
a 3 Day program that Gives you qualities to Develop Speed and Strength
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Single Leg Squat for Ankle rocker
2 x 15
A2
Wiper for Ankle Rocker
2 x 25
A3
Toe Ups for Ankle Rocker
2 x 20
A4
Shuffle for Ankle Rocker
2 x 25
B1
Pro Agility 5 10 5
6 x 1
B2
Neural Perplexity Forward
6 x 1
C1
Dumbbell Split Squat Reactive
55, 65, 75 @ 5, 3, 3
C2
Standing External Rotation
3 x 8
D1
Dumbbell Split Squat Reactive
4 x 70 @ 8
D2
Hurdle Hop
4 x 4
D3
Squat Jump Sand Bag
4 x 4
D4
Reactive Box Drop Lunge Jump
4 x 4
D5
Manual 4-Way Neck
3 x 6
D6
Anterior Tibialis Band
3 x 10
D7
Wrist Radial Flexion Reactive
3 x 3
E1
Bench Press
4 x 8 @ 70 %
E2
Bench Press Reactive Toss
4 x 5 @ 25 %
E3
Rack Band Push Up
4 x 3
F1
Reverse Hyper Partner Manual
3 x 8
F2
DB Shoulder Press
3 x 8 @ 70 %
F3
Chin Up
3 x 6
G1
Glute Ham Bar Lift
3 x 8 @ 70 %
G2
1-Arm DB Row
3 x 8 @ 70 %
G3
Tricep Push Down
3 x 70 @ 8
H1
Wrist Pronation Reactive
3 x 8
H2
Wrist Supination Reactive
3 x 8
H3
Partner Leg Walks
1 x 1
H4
Glute Ham Hang
1 x 2:00
I
Post Workout Stretching
For Completion
A1
Spring Ankle 5
1 x 20
A2
Spring Ankle 4
1 x 20
A3
Spring Ankle 3
1 x 20
A4
Spring Ankle 2
1 x 20
A5
Spring Ankle 1
1 x 20
A1
Single Leg Squat for Ankle rocker
2 x 15
A2
Wiper for Ankle Rocker
2 x 25
A3
Toe Ups for Ankle Rocker
2 x 20
A4
Shuffle for Ankle Rocker
2 x 25
B1
L Cone Agility Drill
6 x 1
B2
Neural Perplexity Forward
6 x 1
C1
Step Up
5, 3, 3 @ 55, 65, 75 %
C2
Cuban Press Figure 8
3 x 8
D
Step Up
4 x 6 @ 80 %
E1
Bench Press
4 x 6 @ 80 %
E2
Med Ball Chest Pass
4 x 3
E3
Delt Bent Over Lateral Reactive Drop
4 x 5
F1
DB Shoulder Press
3 x 6 @ 80 %
F2
Single Leg RDL
3 x 6 @ 80 %
F3
Hip Flexor Prone
3 x 5
G1
Dumbbell Step Up
3 x 6 @ 80 %
G2
Bench Adduction
3 x 5
G3
Glute-Ham Raise
3 x 5
H1
Glute Ham Bar Lift
3 x 6 @ 80 %
H2
Pull Up
3 x 5
I1
Dips
3 x 6
I2
Straight Bar Curl
3 x 6 @ 80
I3
Wrist Ulna Flexion
3 x 8
I4
Wrist Radial Flexion
3 x 8
J1
Wrist Pronation
1 x 10
J2
Wrist Supination
1 x 10
J3
Single Arm DB Farmers Carry
1 x 1
J4
Contralateral Isometric Flexion Band
1 x 0:30
K
Post Workout Stretching
For Completion
A1
Spring Ankle 5
1 x 20
A2
Spring Ankle 4
1 x 20
A3
Spring Ankle 3
1 x 20
A4
Spring Ankle 2
1 x 20
A5
Spring Ankle 1
1 x 20
A1
Single Leg Squat for Ankle rocker
2 x 15
A2
Wiper for Ankle Rocker
2 x 25
A3
Toe Ups for Ankle Rocker
2 x 20
A4
Shuffle for Ankle Rocker
2 x 25
B1
T Cone Agility Drill
6 x 1
B2
Neural Perplexity Forward
6 x 1
C1
Dumbbell Split Squat Reactive
55, 65, 75 @ 5, 3, _
C2
Band Pull-Apart
3 x 8
D1
Dumbbell Split Squat Reactive
4 x 55 @ 10
D2
Hurdle Hop
4 x 4
D3
Squat Jump Sand Bag
4 x 4
D4
Depth Jump
4 x 2
D5
Cuban Press
4 x 6
D6
Ankle Band Work
4 x 10
D7
Bench Adduction
4 x 10
E1
Bench Press
3 x 10 @ 55 %
E2
Lat Pull Down
3 x 10
E3
DB Shrug
3 x 10
F1
Reverse Hyper Partner Manual
3 x 10
F2
DB Psoas Single Leg Squat
3 x 10 @ 55 %
F3
Leg Press
3 x 10 @ 55 %
G1
Dumbbell Incline Press
3 x 10 @ 55 %
G2
DB Shoulder Press
3 x 10 @ 55 %
G3
Tricep Push Down
3 x 10
H1
Glute Ham Hang
1 x 2:00
H2
Partner Leg Walks
1 x 1
H3
Band Hip Traction
1 x 5:00
I
Post Workout Stretching
