Risen Nutrition & Wellness
Lacrosse, Football , Baseball , Soccer, Basketball5 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
Plyo Lunge
3 x 5
C5
Lateral Bound
3 x 10
D1
Hex Bar Deadlift
3 x 8
D2
DB Shoulder Press
3 x 8
E1
DB Lateral Step-Up
3 x 8
E2
Banded Tricep Pushdown
3 x 8
F1
1-Arm DB Row
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
Band Face Pull
3 x 8
D2
Wide Goblet Squats
3 x 8
E1
Alternating DB Hammer Curl
3 x 8
E2
Lateral Lunge
3 x 8
F1
Physioball Leg Curl
3 x 8
F2
Single Arm DB Press
3 x 8
G1
Med Ball Twists
4 x 20
G2
Mountain Climber
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)
2 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 Slam
3 x 5
D1
Barbell Hip Thrust
3 x 8
D2
TRX W Deltoid Fly
3 x 8
E1
Floor Press
3 x 8
E2
Single Leg RDL
3 x 8
F1
American KB Swing
3 x 8
F2
Reverse Hyperextension
3 x 8
G
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)
2 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
Barbell RDL
3 x 8
D2
TRX Biceps
3 x 8
E1
Incline DB Row
3 x 8
E2
Bulgarian Split Squat
3 x 8
F1
Standing Kick Back
3 x 8
F2
American KB Swing
3 x 8
G
Assault Bike
8 x 10
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
Cuban Press
3 x 8
D2
Standing Leg Raise with Plate
3 x 8
E1
Back Squat
3 x 8
E2
DB Farmer's Walk
3 x 20
F1
TRX Tricep Extension
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
