Beginner Strength (No Equipment) - Lacrosse
Zach Ferrenburg
LacrosseWho This Program Is For:
This program is built for youth and high school athletes who want to get stronger but don’t have access to a gym or equipment. It’s also perfect for busy parents who want a safe, proven, and time-efficient strength plan for their athlete. Without worrying about complicated exercises or expensive gear.
Why You Should Choose This Program:
Unlike generic online workouts, this plan uses real sport-science progressions: long-duration isometrics, the Yessis 1x20 method, linear power development, and structured hypertrophy phases. All packaged into simple 20–30 minute sessions. Every week builds on the last, ensuring safe, measurable strength gains that directly support on-field performance. If you want a program that’s designed by a certified strength coach, tailored for athletes, and guaranteed to work anywhere, this is the one.
A1
Ankle Roll
2 x 0:30
A2
Cat Cow
2 x 15
A3
T-Spine Reach
2 x 0:30
A4
Kneeling Hip Flexor Stretch
2 x 0:30
A5
Hip circles
2 x 10
A6
Marching In Place
2 x 1:00
B1
Snap Down
3 x 5
B2
Low Pogo Jumps
3 x 10
C1
Air Squat
1 x 20
C2
Reverse Lunge w/ Diagonal Chop
1 x 20
C3
Push-Up
1 x 20
C4
Glute Bridge
1 x 20
C5
Dead Bug
1 x 20
D1
Wall Sit
2 x 0:30
D2
Plank
2 x 0:30
D3
Superman
2 x 30
A1
Ankle Roll
2 x 0:30
A2
Cat Cow
2 x 15
A3
T-Spine Reach
2 x 0:30
A4
Kneeling Hip Flexor Stretch
2 x 0:30
A5
Hip circles
2 x 10
A6
Marching In Place
2 x 1:00
B1
Broad Jump
3 x 5
B2
Skaters
3 x 5
C1
Air Squat
1 x 20
C2
Lateral Lunge
1 x 20
C3
Push-Up
1 x 20
C4
Inchworm Push-Up
1 x 20
C5
Bird Dog
1 x 20
D1
Wall Sit
2 x 0:30
D2
Side Plank
2 x 0:30
D3
Superman
2 x 30
