HansenAthletics
Functional TrainingBand-only athlete maintenance and muscle-building program
Features5 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Banded Program Dynamic Prep
2x 4 way contralateral dead bugs x 10 reps Worlds Greatest Stretch x 5 reps Figure 4 Reach Through x 5 reps each side
Conditioning
B
Banded 4 Week Prep
One time through everything Pogos x 10 reps Low Dribble x 10 yards Pogo x 10 reps Calf Dribble x 10 yards Pogo x 10 High Dribble Switches x 10 yard single, 10 yard double [each side], 10 yard triple Single Leg Hop x 15 reps Single Leg Hop [other side] x 15 reps Broad Jump x 3 consecutive reps x 2 sets Triple Jump x 2 reps each side Feel free to switch up the jumps week to week, just make sure you are jumping as high as possible
C
Standing Banded Press
3 x MAX
D
Banded push-ups
3 x MAX
E
Banded Chest Flys
3 x MAX
F
Banded Tricep Pushdown
3 x MAX
G
Palof Press
3 x MAX
Conditioning
H
Cool Down 1 (HA)
Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes
Conditioning
A
Banded Program Dynamic Prep
2x 4 way contralateral dead bugs x 10 reps Worlds Greatest Stretch x 5 reps Figure 4 Reach Through x 5 reps each side
Conditioning
B
Banded 4 Week Prep
Pogos x 10 reps Low Dribble x 10 yards Pogo x 10 reps Calf Dribble x 10 yards Pogo x 10 High Dribble Switches x 10 yard single, 10 yard double [each side], 10 yard triple Single Leg Hop x 15 reps Single Leg Hop [other side] x 15 reps Broad Jump x 3 consecutive reps x 2 sets Triple Jump x 2 reps each side Feel free to switch up the jumps week to week, just make sure you are jumping as high as possible
C
Aerobic Work
Conditioning
D
Cool Down 1 (HA)
Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes
Conditioning
A
Banded Program Dynamic Prep
2x 4 way contralateral dead bugs x 10 reps Worlds Greatest Stretch x 5 reps Figure 4 Reach Through x 5 reps each side
Conditioning
B
Banded 4 Week Prep
Pogos x 10 reps Low Dribble x 10 yards Pogo x 10 reps Calf Dribble x 10 yards Pogo x 10 High Dribble Switches x 10 yard single, 10 yard double [each side], 10 yard triple Single Leg Hop x 15 reps Single Leg Hop [other side] x 15 reps Broad Jump x 3 consecutive reps x 2 sets Triple Jump x 2 reps each side Feel free to switch up the jumps week to week, just make sure you are jumping as high as possible
C
Banded Kneeling Lat Pulldown
3 x MAX
D
Banded Row
3 x MAX
E
Banded Moto Row
3 x MAX
F
Banded Upright Rows
3 x MAX
G
Banded Hammer Curls
3 x MAX
H
Band Pull-Apart
3 x MAX
Conditioning
I
Cool Down 1 (HA)
Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes
Conditioning
A
Banded Program Dynamic Prep
2x 4 way contralateral dead bugs x 10 reps Worlds Greatest Stretch x 5 reps Figure 4 Reach Through x 5 reps each side
Conditioning
B
Banded 4 Week Prep
Pogos x 10 reps Low Dribble x 10 yards Pogo x 10 reps Calf Dribble x 10 yards Pogo x 10 High Dribble Switches x 10 yard single, 10 yard double [each side], 10 yard triple Single Leg Hop x 15 reps Single Leg Hop [other side] x 15 reps Broad Jump x 3 consecutive reps x 2 sets Triple Jump x 2 reps each side Feel free to switch up the jumps week to week, just make sure you are jumping as high as possible
C
Aerobic Work
Conditioning
D
Cool Down 1 (HA)
Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes
Conditioning
A
Banded Program Dynamic Prep
2x 4 way contralateral dead bugs x 10 reps Worlds Greatest Stretch x 5 reps Figure 4 Reach Through x 5 reps each side
Conditioning
B
Banded 4 Week Prep
Pogos x 10 reps Low Dribble x 10 yards Pogo x 10 reps Calf Dribble x 10 yards Pogo x 10 High Dribble Switches x 10 yard single, 10 yard double [each side], 10 yard triple Single Leg Hop x 15 reps Single Leg Hop [other side] x 15 reps Broad Jump x 3 consecutive reps x 2 sets Triple Jump x 2 reps each side Feel free to switch up the jumps week to week, just make sure you are jumping as high as possible
C
Bulgarian Split Squat - HA
3 x MAX
D
Banded hamstring curl
3 x MAX
E
Banded Squat
3 x MAX
F
Banded Reverse Squat
3 x MAX
G
TKE
3 x MAX
H
Banded Sissy Extensions
I
Banded Good Morning
3 x MAX
Conditioning
J
Cool Down 1 (HA)
Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes
