ATHLETE OFFSEASON
The SiX
Field Sports, Multi-sport, Power Sports , Weightlifting, General Fitness, Functional Fitness, Other, Personal TrainingDon't waste time in the weight room doing things that don't translate to the field! This program is designed to help make you a stronger athlete on AND off the field!
ORRR if you're a former athlete, like myself, and you want to train like a beast, this is the program for you!
A1
Low Pogo Jumps
2 x 0:10
A2
Snap Down
2 x 5
B
Power Clean
3 x 3
C
Chain Back Squat
2 x 4
D
Back Squat
2 x 12
E1
Bulgarian Split Squat
3 x 16
E2
Split Lunge Jump w/ MB Rotation
3 x 8
F
SL RDL w/ Foam Roller
3 x 16
G
Glute-Ham Raise
3 x 8
H
Calf Raise
3 x 16
A1
Scap Swimmers
2 x 10
A2
Push-Up
2 x 5
B
Chain Bench Press
2 x 4
C
Bench Press
2 x 12
D1
Kneeling DB Arnold Press w/ MB squeeze
3 x 8
D2
Dual SA Lat Pulldown
3 x 10
E1
Cable Lateral Lunge w/ Thoracic Rotation
3 x 8
E2
Close Grip DB Tricep Press
3 x 10
F
1-Arm DB Row
3 x 16
G
Weighted Chin Ups
3 x 8
A1
Low Pogo Jumps
4 x 10
A2
Forward Bound
2 x 15
A3
Switches - Single
2 x 15
A4
Straight Leg Bounds to Sprint
2 x 15
B1
Depth Jump Hold
2 x 3
B2
Reactive Power Lateral Shuffle Step
2 x 4
C
Hurdle Hop to Stabilize
3 x 1
D1
Hip Hang Clean
3 x 3
D2
Seated Box Jump
3 x 1
E
Pin Squats
3 x 4
F1
Iso Rack Hold
3 x 1 @ 0:05
F2
Trap Bar Jump
3 x 1
G
Goblet Transverse Lunge
3 x 16
H
Glute-Ham Raise
3 x 8
A1
Prone Y-T-W
2 x 15
A2
Push-Up
2 x 10
B
Bench Press
2 x 3
C
Neutral Grip Shoulder Press
3 x 8
D
Pull-Up
3 x 10
E
Power Shrugs
3 x 8
F1
SL Bicep Curl
3 x 16
F2
Dip
3 x 12
Ryan Givens
Ryan has 3 years of full time personal training experience, and 6 years in the fitness industry. Originally a successful college football coach, Ryan bring his passion and expertise to help others exceed expectations on the daily.
Whether you're training for the next season or training to stay in great shape, this program has your name written all over it! Come train like your favorite athlete.
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