Playmakers Sport Performance

Strength & Conditioning, Baseball , Softball, Plyometrics, Personal Training
Coach
Travis Grimes

6 Week, 3 Day Total Body *DL

Features
3 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 6-week program
Monday
Playmakers 2 Week 1 Day 1

A

Body Weight

B1

Dynamometer Grip Left

B2

Dynamometer Grip Right

C1

Belt Resisted Sprint Iso

2 x 7

C2

Belt Resisted Sprint

2 x 10

D

10 Yd Split (Steal Start)

E

30 Yd Dash (Steal Start)

F1

Front Squat

3 x 4

F2

Box Jump

3 x 3

G1

Neutral Grip Pull Up

4 x 4

G2

Half Kneeling 1 Arm DB Shldr Press

3 x 6

H1

Low Hang Landmine Lateral Lunge

2 x 6

H2

Deadbug w/ Plate Reach

2 x 6

I1

1 Arm DB Bench Press

3 x 6

I2

Prone Trap Raise

2 x 4

Wednesday
Playmakers 2 Week 1 Day 2

A

Sled Tow (50% vDec)

2 x 10

B1

Cambered Multi-Grip Bench Press

3 x 5

B2

Band Reverse Fly

2 x 6

C1

1 Leg Eccentric Hamstring Curl

2 x 4

C2

Standing Anti Rotation Press

2 x 8

D1

1 Arm Suspension Row w/ Offset KB Hold

3 x 6

D2

Top Half Get Up

2 x 3

E1

Front Foot Elevated Split Squat

3 x 6

E2

Prone Band Hamstring Curl

2 x 8

Friday
Playmakers 2 Week 1 Day 3

A

40 Yd Dash (Steal Start)

B

10 Yd Fly (30-40 Segment)

C1

Sumo Deadlift

3 x 4

C2

Broad Jump

3 x 3

D1

Split Stance 1 Arm Landmine Press w/ Alternating Reach

3 x 6

D2

Serratus Wall Slide

2 x 6

E1

Landmine 1 Leg RDL

3 x 6

E2

In Line Chop

2 x 8

F1

3 Point DB Row

3 x 6

F2

Alternating DB Hammer Curl

2 x 12

Playmakers 2