Risen Nutrition & Wellness
Lacrosse, Volleyball, Baseball , Football , Soccer, Basketball, Weightlifting5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Sports Warmup
Walking Knee Hugs, Lunge with Twist, Grass pickers, Groin( Knee up and out), Backward Ninjas, High Knees, Backwards Run (reach back), Butt kicks, Frankensteins, Hopping Frankensteins, Lateral Shuffle, Carioca - Quick feet, Carioca - Knee Drive, Russian Kicks, Quick Feet-Slow Hands, Starts from 1 knee
Prep
B
Monster Walk Circuit (Banded)
2 x 10: Banded Monsters walks forward Banded Monster Walks backwards Banded Lateral Monster Walks (Left and Right)
C1
A-Skip
2 x 10
C2
B-Skip
2 x 10
C3
Tuck Jump
3 x 5
C4
Squat Jump
3 x 5
C5
Lateral Bound
3 x 10
D1
Goblet Squat
3 x 8
D2
Incline DB Bench Press
3 x 8
E1
Single Leg RDL
3 x 8
E2
Pull-Up
3 x 8
F1
DB Overhead Tricep Extension
3 x 8
F2
Single Leg Glute Bridge
3 x 8
Conditioning
G
Tabata Circuit #1
4 rounds of KB Swings 4 rounds of Battle Ropes (alternate between them)
H
Tabata Air Squats
8 x 20
I1
Foam Roll
I2
Hurdle Stretch
I3
Pigeon Stretch
I4
Kneeling Hip Flexor Stretch
I5
Quad Stretch
I6
Cobra Stretch
I7
Calf Stretch
Prep
A
Sports Warmup
Walking Knee Hugs, Lunge with Twist, Grass pickers, Groin( Knee up and out), Backward Ninjas, High Knees, Backwards Run (reach back), Butt kicks, Frankensteins, Hopping Frankensteins, Side Lunges, Back Slaps, Carioca - Quick feet, Carioca - Knee Drive, Russian Kicks, Quick Feet-Slow Hands, Starts from 1 knee
Prep
B
Monster Walk Circuit (Banded)
2 x 10: Banded Monsters walks forward Banded Monster Walks backwards Banded Lateral Monster Walks (Left and Right)
C1
Hop & Stop
3 x 4
C2
Ali Shuffle
4 x 10
C3
Snap Lunge to Sprint
4 x 10
C4
Speed Ladder
D1
Bent Over Row
3 x 8
D2
Side Lunges
3 x 8
E1
DB Shoulder Press
3 x 8
E2
Bulgarian Split Squat
3 x 8
F1
Physioball Leg Curl
3 x 8
F2
Shoulder Taps
3 x 8
G1
Flutter Kicks
4 x 20
G2
Med Ball Slam
4 x 20
H1
Foam Roll
H2
Hurdle Stretch
H3
Pigeon Stretch
H4
Kneeling Hip Flexor Stretch
H5
Quad Stretch
H6
Cobra Stretch
H7
Calf Stretch
H8
Lat & Pec Stretch
I
Foam Roll Upper Back
Prep
A
Sports Warmup
Walking Knee Hugs, Lunge with Twist, Grass pickers, Groin( Knee up and out), Backward Ninjas, High Knees, Backwards Run (reach back), Butt kicks, Frankensteins, Hopping Frankensteins, Side Lunges, Back Slaps, Carioca - Quick feet, Carioca - Knee Drive, Russian Kicks, Quick Feet-Slow Hands, Starts from 1 knee
Prep
B
Monster Walk Circuit (Banded)
3 x 10: Banded Monsters walks forward Banded Monster Walks backwards Banded Lateral Monster Walks (Left and Right)
C1
Med Ball Wall Throw
3 x 10
C2
Med Ball Chest Pass
3 x 5
C3
Med Ball Power Drop
3 x 5
C4
Plyo Push Up
3 x 5
D1
Step-Ups
3 x 8
D2
TRX Low Row
3 x 8
E1
DB Floor Press
3 x 8
E2
DB Front Squat
3 x 8
F1
American KB Swing
3 x 8
F2
Glute Bridge
3 x 8
G1
Sled Push
4 x 20
G2
Sled Drag
4 x 20
H1
Foam Roll
H2
Hurdle Stretch
H3
Pigeon Stretch
H4
Kneeling Hip Flexor Stretch
H5
Quad Stretch
H6
Cobra Stretch
H7
Calf Stretch
Prep
A
Sports Warmup
Walking Knee Hugs, Lunge with Twist, Grass pickers, Groin( Knee up and out), Backward Ninjas, High Knees, Backwards Run (reach back), Butt kicks, Frankensteins, Hopping Frankensteins, Side Lunges, Back Slaps, Carioca - Quick feet, Carioca - Knee Drive, Russian Kicks, Quick Feet-Slow Hands, Starts from 1 knee
Prep
B
Monster Walk Circuit (Banded)
3 x 10: Banded Monsters walks forward Banded Monster Walks backwards Banded Lateral Monster Walks (Left and Right)
C1
Falling Starts
3 x 20
C2
Dot Drill (BFS)
3 x 0:20
C3
Speed Ladder
1 x 5:00
D1
Hex Bar Deadlift
3 x 8
D2
Hammer Curl
3 x 8
E1
Band Face Pull
3 x 8
E2
TRX Tricep Extension
3 x 8
F1
Barbell RDL
3 x 8
F2
Fire Hydrant
3 x 8
G
Burpee
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
H1
Foam Roll
H2
Hurdle Stretch
H3
Pigeon Stretch
H4
Kneeling Hip Flexor Stretch
H5
Quad Stretch
H6
Cobra Stretch
H7
Calf Stretch
Prep
A
Sports Warmup
Walking Knee Hugs, Lunge with Twist, Grass pickers, Groin( Knee up and out), Backward Ninjas, High Knees, Backwards Run (reach back), Butt kicks, Frankensteins, Hopping Frankensteins, Lateral Shuffle, Carioca - Quick feet, Carioca - Knee Drive, Russian Kicks, Quick Feet-Slow Hands, Starts from 1 knee
Prep
B
Monster Walk Circuit (Banded)
2 x 10: Banded Monsters walks forward Banded Monster Walks backwards Banded Lateral Monster Walks (Left and Right)
C1
A-Skip
2 x 10
C2
B-Skip
2 x 10
C3
Snap Lunge to Sprint
3 x 4
C4
Split Squat Jump
3 x 10
C5
Max Effort Broad Jump
3 x 5
D1
DB Thruster
3 x 8
D2
Reverse Hyperextension
3 x 8
E1
Band Face Pull
3 x 8
E2
DB Farmer's Walk
3 x 20
F1
Banded Tricep Pushdown
3 x 8
F2
GHD Hip Extension
3 x 8
G1
Foam Roll
G2
Hurdle Stretch
G3
Pigeon Stretch
G4
Kneeling Hip Flexor Stretch
G5
Quad Stretch
G6
Cobra Stretch
G7
Calf Stretch
H
Suicide Sprints
1 x 50
