Universal Sports Strength & Conditioning
Rugby, Lacrosse, Baseball , Softball, General Fitness, Personal Training, Strength & Conditioning, Field Sports, Miscellaneous12-week program aimed at increasing lean muscle mass while improving strength along the way.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
3-way Ankle Mobility
1 x 10
A2
Leg Swings
1 x 10
A3
Shoulder Mobility - Wall Drills
1 x 10
A4
Piriformis Stretch
1 x 5
A5
Hip Stretch/Figure 4
A6
Knee Hug
A7
90-90 Stretch
A8
Hand walk
B1
Fire Hydrant
1 x 10
B2
YTW
1 x 10
B3
Shoulder Taps
1 x 10
B4
Half-Kneeling Anti-Rotation Hold
1 x 00:30
B5
Glute Bridge
1 x 10
B6
Hands-Free Side Plank
1 x 10
C1
Back Squat
4 x 10
C2
Band Hip Flexor Stretch
4 x 20
D1
Romanian Deadlift
4 x 10
D2
Box Pigeon Stretch
4 x 20
E1
Goblet Squat
2 x 12
E2
Cossack Lunge
2 x 6
E3
4-Way/ Manual Neck
2 x 5
A1
Ankle Mobility
1 x 5
A2
T-spine Mobility: Quadruped
1 x 5
A3
Cat/Cow
1 x 10
A4
Shoulder Mobility w/ Dal
1 x 5
A5
Hurdle Walks
1 x 5
A6
neck mobility
1 x 5
B1
Quadruped Hip Series
1 x 10
B2
Blackburn Series
1 x 10
B3
McGill Curl Up
1 x 5
B4
Single Leg Ankle Hops
2 x 0:05
B5
Pallof Press
1 x 10
C1
Close Grip Bench Press
4 x 10
C2
1-Arm DB Row
4 x 12
D1
Incline DB Bench Press
4 x 10
D2
Side Plank w/ Single Arm Row
4 x 10
E1
DB Curl & Press
2 x 10
E2
DB Reverse Fly
2 x 10
E3
Pallof Press
2 x 10
A1
Jog
2 x 20
A2
Backpedal
2 x 20
A3
Side Shuffle
2 x 20
A4
Skips
1 x 20
A5
Backwards Skip
1 x 20
A6
Straight Leg Run
2 x 20
B1
Lateral Bound
2 x 5
B2
Power Skip
2 x 20
B3
Quick Feet series
2 x 1 @ 0:05
C
Jog
1 x 10:00
D
Strides
1 x 5
E
Jog
1 x 5:00
F
Strides
1 x 5
G
Jog
1 x 10:00
A1
3-way Ankle Mobility
1 x 10
A2
Leg Swings
1 x 10
A3
Shoulder Mobility - Wall Drills
1 x 10
A4
Piriformis Stretch
1 x 5
A5
Hip Stretch/Figure 4
A6
Knee Hug
A7
90-90 Stretch
A8
Hand walk
B1
Fire Hydrant
1 x 10
B2
YTW
1 x 10
B3
Shoulder Taps
1 x 10
B4
Half-Kneeling Anti-Rotation Hold
1 x 00:30
B5
Glute Bridge
1 x 10
B6
Hands-Free Side Plank
1 x 10
C1
Sumo Deadlift
4 x 6
C2
Terminal Knee Extension
4 x 10
D1
DB Rear Foot Elevated Split Squat
4 x 8
D2
McGill Curl Up
4 x 5
E1
RDL - Snatch Grip
2 x 8
E2
Step-Ups
2 x 6
E3
Hollow Rock
2 x 10
A1
Ankle Mobility
1 x 5
A2
T-spine Mobility: Quadruped
1 x 5
A3
Cat/Cow
1 x 10
A4
Shoulder Mobility w/ Dal
1 x 5
A5
Hurdle Walks
1 x 5
A6
neck mobility
1 x 5
B1
Quadruped Hip Series
1 x 10
B2
Blackburn Series
1 x 10
B3
McGill Curl Up
1 x 5
B4
Single Leg Ankle Hops
2 x 0:05
B5
Pallof Press
1 x 10
C1
Barbell Overhead Press
4 x 10
C2
Inverted Row
4 x 10
D1
Chest-Supported DB Row
4 x 12
D2
Kneeling Landmine Press
4 x 10
E1
Weighted Push Up
2 x 10
E2
Cuban Press
2 x 8
E3
Band Tricep Push Down
2 x 12
A1
Jog
2 x 20
A2
Backpedal
2 x 20
A3
Side Shuffle
2 x 20
A4
Skips
1 x 20
A5
Backwards Skip
1 x 20
A6
Straight Leg Run
2 x 20
B1
Lateral Bound
2 x 5
B2
Power Skip
2 x 20
B3
Quick Feet series
2 x 1 @ 0:05
C
Light Jog
1 x 5:00
D
60/120's
1 x 18:00
E
Cool Down Jog
1 x 5:00
A
Cardio
1 x 25:00
B
Foam Roll
C
Static Stretch
