Bryce Fisk
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Lower Body Warm UP 1
MOBILITY: 90/90 Switches x8e Pigeon Hinges x8e Pigeon T-Spine x8e Split Stance Calf Raise x8e DYNAMIC: Somersaults x10yds D/B Lunge to Knee Drive x10yds D Scoops x10 B Up and Over the Gate Lateral Lunges x10yds D/B High Knees x10yds D A Skips x10yds B Build Up Sprints: 50% D, 75% B, 100% D
SPRINTS
B
4x15 yds. Sprint the length and then walk back for recovery.
C1
BF Trap Bar Deadlifts
4 x 8
C2
BF Broad Jump
4 x 3
D1
DB Single Leg Squat
3 x 8
D2
Palof Rotation
3 x 10
D3
Single Arm Lateral Lunge
3 x 6
E1
Low Box Step Down
3 x 10
E2
Side Plank Rotations
3 x 8
E3
Banded Hip Flexor
3 x 8
F
Recovery Breathing
1 x 5:00
Prep
A
Upper Body Warm Up 1
WARM UP: Scap Lift Offs to Swimmers x6 Quarduped Scap CARs x10e Wrist CARs x5e 90/90 Switches x6e Wall HK T-Spine x8e Dynamic: Bear Crawls x10yds D/B Spidermans x10yds D Reverse Lunges x10yds B Cartwheels x10yds D/B
PLYOs/AGILITY
B
PLYOS: SL Low Pogos 2x10yds D/B Do one leg down and other leg back. Repeat for 2 rounds AGILITY: Cone Circle Transitions 2x6e
C1
DB Bench
3 x 8
C2
TRX Ts
3 x 10
C3
BF Reverse Crunch
3 x 10
D1
SA Half Kneeling DB Shoulder Press
3 x 8
D2
Pull Ups
3 x 8
D3
Bear Plank Reach
3 x 60
E1
BF Front Raise
3 x 10
E2
Lateral Raises
3 x 10
E3
Farmer's Carry
@ 40
F
Recovery Breathing
1 x 5:00
Prep
A
Lower Body Warm UP 1
MOBILITY: 90/90 Switches x8e Pigeon Hinges x8e Pigeon T-Spine x8e Soleus Raise x8e DYNAMIC: Somersaults x10yds D/B Lunge to Knee Drive x10yds D Scoops x10 B Up and Over the Gate Lateral Lunges x10yds D/B High Knees x10yds D A Skips x10yds B Build Up Sprints: 50% D, 75% B, 100% D
SPRINTS
B
Belly Start Sprints: 4x15 yds. Sprint the distance and then walk back for recovery.
C1
BF Front Squat
3 x 8
C2
NCM Box Jump
3 x 4
D1
Single Leg DB RDL
3 x 8
D2
Deadbugs
3 x 8
D3
Step Ups
3 x 8
E1
Split Stance Calf Raise Iso Hold
2 x 60
E2
Modified DNS Star Plank
3 x 50
F
Recovery Breathing
1 x 5:00
Prep
A
Upper Body Warm Up 1
WARM UP: Scap Lift Offs to Swimmers x6 Quarduped Scap CARs x10e Wrist CARs x5e 90/90 Switches x6e Wall HK T-Spine x8e Dynamic: Bear Crawls x10yds D/B Spidermans x10yds D Reverse Lunges x10yds B Cartwheels x10yds D/B
PLYOs/AGILITY
B
PLYOS: Single Leg Hurdle Hops 2x5e Ice Skaters 2x5e GOAT Drill x2: Count down by 3s from 101 Lateral Catches x5e
C1
DB Squat Jumps
3 x 5
C2
Max Vertical Jump
3 x 4
D1
Incline DB Bench
3 x 8
D2
Incline Row
3 x 8
D3
Oblique Side Bend
3 x 10
E1
Supported Split Stance Row
3 x 10
E2
BF Push Up
3 x 15
E3
Palof Press
3 x 10
F1
Swiss Ball IR/ER Press
3 x 8
F2
Jefferson Curls
3 x 6
G
Recovery Breathing
1 x 5:00
