Excelsior

Strength & Conditioning, Multi-sport
Coach
destiny giuliani

8 wks 5 days  program for :

- Athletes who want to increase their skills, speed & agility

- In-season home gym program 

- increase anaerobic capacity. 

Features
5 sessions per week
Must use App app to view and log training
Program Training
$65
Get ATHLETES IN-SEASON HOME GYM
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SOMETHING IS BETTER THAN NOTHING
if you don't want to go to the gym but still love to training , this program is for you . You can achieve some of your goals by staying home , or your closest bar
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Squat Jump-BW

6 x 3

B

6 Inch Hold

2 x 30

C

Deadlift Sumo

4 x 5

D

Aquaman Holds

2 x 30

E

Push Up Crocodile

3 x 10

F

Crunch

2 x 25

G

Rear Foot Elevated Split Squat

3 x 30

H

Bicycle Crunch

2 x 25

I

Pull Up

3 x 30

J

Partner-Resisted Leg Curl

3 x 30

K

Monday
YOUTH 8 WEEKS PROGRAM 2

A

Combo Team Dynamic Warm Up

B

PNF Stretch

C1

Burpee

2 x MAX @ 60

C2

Squat Jumps

2 x 10

C3

Tuck Jumps

2 x 10

C4

Split Squat Jumps

2 x 10

D

Sprint

1 x 6 @ 15

E

5 Cone-Tri Shuffle

1 x 2

F

5 Cone - 360

1 x 2

G

300's

1 x 3

Tuesday
YOUTH 8 WEEKS PROGRAM 1

A

Air Squat

3, 3, 3, 3, 3, MAX

B

Dead Bug

2 x 12

C

DB Military Press

4 x 10

D

Back Extension w/ ball

2 x 12

E

Split Squat Jumps

3 x 10

F

Jack Knife

2 x 12

G

Lunges (Walking)

3 x 30

H

Crunch Oblique

2 x 25

I

Pullover

3 x 30

J

Hip Thrust - Bodyweight

3 x 30

Wednesday
Week 1 Day 2

A

Combo Team Dynamic Warm Up

B

PNF Stretch

C1

Broad Jump

2 x 10

C2

Lateral Hurdle Jump

2 x 10

C3

Alternate Bounding for Height

2 x 10

C4

Speed Skaters

2 x 10

D

Sprint

1 x 6 @ 20

E

4-Corner

1 x 2

F

5 Cone - Attack & Retreat

1 x 2

G

100yd Sprint Ladder

1 x 1

Thursday
Week 1 Day 5

A

Push Up

3, 3, 3, 3, 3, MAX

B

Flutter Kicks

2 x 30

C

Broad Jump

4 x 5

D

Scorpion

2 x 12

E

Step-Ups

3 x 10

F

Knees To Chest

2 x 25

G

Lateral Lunge

3 x 30

H

Heel Taps

2 x 12

I

Bent Over Row

3 x 30

J

Good Morning

3 x 30

Coach
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