Double Play (Isometric Reinforcement)
8th Street Gym
Double Play is a 4-day strength and performance system built around one of the most underrated qualities in athletic development: control under tension.
This program combines:
** Isometric pauses and holds ** Multi-position reinforcement training ** Strength and stability pairing ** Athletic movement quality ** Joint-friendly overload methods ** A dedicated "Get Right" recovery day each week
The result is a training system that helps athletes build real-world strength, positional awareness, muscle recruitment, durability, and recovery capacity without relying on reckless volume or random workouts.
Double Play uses a unique "double-up" structure where major movement patterns are repeated & reinforced through: ** Paused compound lifts ** 3-position hold variations ** Controlled isometric reps ** Athletic and explosive primers ** Recovery-focused movement work ** Athletic finishers
The weekly structure includes:
- Day 1: Squat + Pull
- Day 2: Bench + Hamstrings
- Day 3: Hinge + Press
- Day 4: "Get Right" Recovery
Prep
A
8th Street's "Go To" SMR Series
Dedicate x 5 min to self-myofascial release: Use a foam roller, LAX ball, soft ball, massage gun, or whatever else you may have to help release that sticky fascia that builds up in our muscles! Check Out the 8th Street Gym's "Go To" SMR Series: 1. Lacrosse Ball Feet x 30 sec ea side 2. Soft Ball Glutes x 30 sec ea side 3. Pso Rite Psoas Release x 30 sec ea side 4. Foam Roll Upper Back x 30 sec 5. Foam Roll Lats x 30 sec ea side '6. Lacrosse Ball Pecs x 30 sec ea side 7. Massage Gun Neck / Upper Traps x 30-60 sec
Prep
B
Mobility Series: Your Choice
Dedicate roughly x 10 min on ANY of the following Mobility Routines: (Watch the full video of whichever ONE you choose) * Sanddune Yoga Series (Sanddune is Optional) * Band Distraction Mobility Series (grab a long resistance band and anchor to a rack) * 3-D Mapping Mobility Series (no equipment needed) * Stick Mobility Series (grab a mobility stick or pvc pipe) * Walking Flex Routine (need about 10-20 yards of space) * Med Ball Mobility Series (grab a light medicine ball, 8-15lbs) * The 8th Street "Eight" Mobility Series (no equipment needed) * Incline Bench Mobility Series (need an adjustable bench)
C1
Single Leg Long Lever ISO Hold Glute Bridge
2 x 10
C2
Hollow Rock ISO Hold with Band Tension
2 x 20
C3
Pause Box Jump (Weighted)
2 x 6
D1
"Hover" / Pause Zercher Squat
4 x 6
D2
3 Position ISO Hold 1 Arm Pulldown
4 x 6
E1
3 Position ISO Hold Assisted Sissy Squats
4 x 6
E2
"Hover" / Pause Neutral Grip Pull-Up
4 x 2
F
ISO Hold Challenge: Back Extension
8th Street's "Go To" SMR Series
A
Dedicate x 5 min to self-myofascial release: Use a foam roller, LAX ball, soft ball, massage gun, or whatever else you may have to help release that sticky fascia that builds up in our muscles! Check Out the 8th Street Gym's "Go To" SMR Series: 1. Lacrosse Ball Feet x 30 sec ea side 2. Soft Ball Glutes x 30 sec ea side 3. Pso Rite Psoas Release x 30 sec ea side 4. Foam Roll Upper Back x 30 sec 5. Foam Roll Lats x 30 sec ea side '6. Lacrosse Ball Pecs x 30 sec ea side 7. Massage Gun Neck / Upper Traps x 30-60 sec
Prep
B
Mobility Series: Your Choice
Dedicate roughly x 10 min on ANY of the following Mobility Routines: (Watch the full video of whichever ONE you choose) * Sanddune Yoga Series (Sanddune is Optional) * Band Distraction Mobility Series (grab a long resistance band and anchor to a rack) * 3-D Mapping Mobility Series (no equipment needed) * Stick Mobility Series (grab a mobility stick or pvc pipe) * Walking Flex Routine (need about 10-20 yards of space) * Med Ball Mobility Series (grab a light medicine ball, 8-15lbs) * The 8th Street "Eight" Mobility Series (no equipment needed) * Incline Bench Mobility Series (need an adjustable bench)
C1
Side Plank Copenhagen ISO Hold
2 x 10
C2
Incline Plate Row ISO Hold (Back Attack)
2 x 20
C3
Incline DB "Y" Raise ISO Hold (Back Attack)
2 x 10
C4
Incline DB "T" Raise ISO Hold (Back Attack)
2 x 10
C5
Incline DB "Skiers" (Back Attack)
2 x 10
C6
Pause Plyo Push Up (2 Boxes)
2 x 4
D1
"Hover" / Pause Bench Press
4 x 6
D2
3 Position ISO Hold SL Roller Hamstring Curl
4 x 4
E1
3 Position ISO Hold Deficit Push Up
4 x 6
E2
Band Assisted "Hover" Nordic Hamstring Curls
4 x 2
F
ISO Hold Challenge: Yoga Block Inverted Row
8th Street's "Go To" SMR Series
A
Dedicate x 5 min to self-myofascial release: Use a foam roller, LAX ball, soft ball, massage gun, or whatever else you may have to help release that sticky fascia that builds up in our muscles! Check Out the 8th Street Gym's "Go To" SMR Series: 1. Lacrosse Ball Feet x 30 sec ea side 2. Soft Ball Glutes x 30 sec ea side 3. Pso Rite Psoas Release x 30 sec ea side 4. Foam Roll Upper Back x 30 sec 5. Foam Roll Lats x 30 sec ea side '6. Lacrosse Ball Pecs x 30 sec ea side 7. Massage Gun Neck / Upper Traps x 30-60 sec
Prep
B
Mobility Series: Your Choice
Dedicate roughly x 10 min on ANY of the following Mobility Routines: (Watch the full video of whichever ONE you choose) * Sanddune Yoga Series (Sanddune is Optional) * Band Distraction Mobility Series (grab a long resistance band and anchor to a rack) * 3-D Mapping Mobility Series (no equipment needed) * Stick Mobility Series (grab a mobility stick or pvc pipe) * Walking Flex Routine (need about 10-20 yards of space) * Med Ball Mobility Series (grab a light medicine ball, 8-15lbs) * The 8th Street "Eight" Mobility Series (no equipment needed) * Incline Bench Mobility Series (need an adjustable bench)
C1
Single Leg ISO Hold Wall Sit (Squat Wedge)
2 x 10
C2
TRX Off Set Push Up with Shoulder Touch
2 x 4
C3
Pause Med Ball Broad Jump
2 x 4
D1
Pause / "Hover" Sumo Deadlift
4 x 6
D2
3 Position ISO Hold 1 Arm DB Hi Incline Press
4 x 8
E1
"Hover" / Pause Standing OH BB Press
4 x 6
E2
3 Position ISO Hold Seated Wide Stance Good Morning / RDL
4 x 8
F
ISO Hold Challenge: Deep Lunge
Prep
A
Release & Open: Ankles
Perform all three exercises for roughly x 1 min each A. Lax Ball Feet x 30 sec each foot B. 1/2 Kneeling Ankle Slant Board Stretch x 30 sec each foot C. Ankle CARs x 3-5 reps each foot
Release & Open: Hips
B
Perform all three exercises for roughly x 1 min each A. Lax Ball Glutes x 30 sec each B. Hip Flexor / "Couch" Stretch x 30 sec ea C. Hip CARs x 3-5 each
Release & Open: Shoulders
C
Perform all three exercises for roughly x 1 min each A. Lax Ball Pec x 30 sec ea side B. Bench "Prayer" Stretch x 30-60 sec C. Shoulder CARs x 3-5 reps ea
D1
Heels Elevated "Hang-Squat-Lift"
2 x 5
D2
Band Resisted Glute Bridge with Knee Flare
2 x 10
D3
Lying Pec Scorpions
2 x 5
D4
Band Cuban "Y" Press (Lo to Hi)
2 x 10
D5
Foam Roller Mini Rollouts
2 x 10
E1
DB Snatch
3 x 6
E2
DB Front Squat
3 x 6
E3
DB OH Press
3 x 6
E4
DB RDL
3 x 6
E5
DB Bent Row
3 x 6
E6
Band Pull Aparts
3 x 10
Conditioning
F
Tempo Conditioning (Cardio)
"Tempo" Cardio Conditioning: Aim for x 10-15 minutes of total work First thing, choose your exercise, or combination of exercises. Exercises: *Ski Erg *Assault Bike *Battle Rope *Weighted Jump Rope *Band Resisted Sanddune Tempo Runs *Sled Push (Tempo) *KB Swings *Slam Ball Cleans Over the Shoulder Second, choose your Conditioning Protocol. Protocols: * 20s ON / 40s OFF x 10-15 rounds * Reverse Tabata = 10s ON / 20s OFF x 8 rounds = 4 min (perform x 2-3 rounds) * Tabata = 20s ON / 10s OFF x 8 rounds = 4 min (perform x 2-3 rounds) * 5 Min Conditioning Ladder = 15s ON / 45s OFF, 30s ON / 30s OFF, 45s ON / 15s OFF, 30s ON / 30s OFF, 15s ON / 45s OFF = 5 min (perform x 2-3 rounds)
Sean Hayes
Performance coach with a professional background in elite sports, specializing in strength, movement quality, and long-term durability. My training systems are built from real-world experience - designed to help athletes and former athletes build strength, move better, and stay ready year-round.
Double Play combines strategic isometric training with reinforced movement patters to create more muscular tension, better positional strength, and greater overall muscle development by "Doubling Up" exercise patterns through primary and secondary variatio
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