8th Street Gym
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Release & Open Day 1
Release: Foam Roll Calves / Glutes / Hamstrings / Quads x 15-30 sec ea Foam Roll Pecs / Lats / Upper Back x 15-30 sec ea Open: Ankle DF Stretch (Slant Board) & Calf Stretch x 30 sec ea Hip Flexor Stretch & Pigeon Stretch x 30 sec ea Relaxed Pull-Up Hang & "Bretzel" Stretch x 30 sec ea
Prime & Pump
B
Prime & Pump Day 1
Perform 3 Rounds of the following circuit: A. Band Dislocates x 5 reps *Controlled Reps B. Chest Supported DB Rows OR Seated Cable Rows x 15-20 reps C. "Reactive" Plyo Push Up (Band Assisted / Bench Push "Off" Plyo Push Up / "Reactive" Plyo Push Up 2 Boxes / Med Ball "Push Off" Plyo Push Up) x 3-5 reps D. Single Leg Hip Opener (Band or Weighted) x 10-12 reps each leg
C
Eccentric BB Bench Press
3 x 7
D
Eccentric BB Bench Press
E1
Rotational Bulgarian Split Squats
2 x 8
E2
Hi to Lo Face Pull + Ext. Rotation
2 x 12
F1
Toes Elevated Zercher Good Morning / RDL (Slow Eccentric)
2 x 10
F2
Rotational Paloff Press (Slow Eccentric)
2 x 8
G1
Lying KB Tricep Skull Crushers (M.A.D.S.)
2 x 8
G2
Lying KB Pullovers (M.A.D.S.)
2 x 8
G3
Lying KB "Crush Grip" Press (M.A.D.S.)
2 x 8
Prep
A
Release & Open Day 2
Release: Foam Roll Calves / Glutes / Hamstrings / Quads x 15-30 sec ea Foam Roll Pecs / Lats / Upper Back x 15-30 sec ea Open: 1/2 Kneeling Ankle CARs x 3-5 reps ea 1/2 Kneeling Rocking Hip Flexor & Hamstring Stretch x 3-5 reps ea Quadruped Hip CARs x 3-5 reps ea Quadruped Rocking Groin Stretch x 3-5 reps ea Tall Kneeling Shoulder CARs x 3-5 reps ea Tall Kneeling T-Spine Twists x 3-5 reps ea
Prime & Pump
B
Prime & Pump Day 2
Perform 3 Rounds of the following circuit: A. Rollover "V" Stretch x 5 reps *Controlled Reps B. Roller Hamstring Curls OR TRX "Gliding" Hamstring Curls OR Seated Leg Curls x 15-20 reps C. Depth Drop Vertical Jump OR Consecutive Hurdle Jumps OR Band Assisted "Reactive" Vertical Jumps x 3-5 reps D. Elevated Side Plank Hip Dips x 10-12 each side
C
Eccentric Back Squat (Heels Elevated)
3 x 7
D
Eccentric Back Squat (Heels Elevated)
E1
Rotational Lat Pulldown
2 x 6
E2
Elevated Single Leg Calf Raise (Slow Eccentric)
2 x 6
F1
DB "Z" Press (Slow Eccentric)
2 x 10
F2
Plank Body Saws (Slow Eccentric)
2 x 6
G1
Pull-Up (M.A.D.S.)
2 x 4
G2
Chin-Up (M.A.D.S.)
2 x 4
G3
Neutral Grip Pull-Up (M.A.D.S.)
2 x 4
Prep
A
Release & Open Day 3
Release: Foam Roll Calves / Glutes / Hamstrings / Quads x 15-30 sec ea Foam Roll Pecs / Lats / Upper Back x 15-30 sec ea Open: 3D Mapping Reach & Touch x 3-5 reps ea Step Through Reach & Touch x 3-5 reps ea T-Spine Rotate & Reach x 3-5 reps ea Step Through T-Spine Rotate & Reach x 3-5 reps ea Lateral Bends x 3-5 reps ea Step Through Lateral Bends x 3-5 reps ea
Prime & Pump
B
Prime & Pump Day 3
Perform 3 Rounds of the following circuit: A. Elevated Spider Man Stretch with Rotations x 5 ea B. Upright Straight Arm Pulldowns or Seated Straight Arm Pulldowns x 15-20 reps C. Band Resisted Med Ball Broad Jump OR "Bounce Back" Band Resisted Broad Jump OR Banded Dynamic KB Swing x 3-5 reps D. Band Hip Thrust / Glute Bridge "Marches" x 10-12 reps ea
C
Slow Eccentric Elevated BB Deadlift
3 x 7
D
Slow Eccentric Elevated BB Deadlift
E1
Decline Rotational DB "Key" Press
2 x 10
E2
Chest Supported Lateral "Y" Raises (Slow Eccentric)
2 x 10
F1
Slant Board Lateral Lunge with Roller (Slow Eccentric)
2 x 8
F2
Anchored Hip Flexor Med Ball Sit Up (Slow Eccentric)
2 x 6
G1
Heels Elevated DB Narrow Stance Squat (M.A.D.S.)
2 x 7
G2
Heels Elevated DB Hack Squat (M.A.D.S.)
2 x 7
G3
DB Wide Stance Sumo Squat (M.A.D.S.)
2 x 7
Ankles
A
Perform x 1 Round: Lacrosse Ball Foot OR Foam Roll Calves x 30 sec ea (Slant Board) Ankle Stretch x 30 sec ea *Push Knee Forward with Heel Down Slant Board Calf "Gas Pedal" Stretch x 30 sec ea
Hips
B
Perform x 1 Round: Lacrosse Ball OR Foam Roll Glutes x 30 sec ea Pigeon Stretch x 30 sec ea Foam Roll Inner Thigh / Groin x 30 sec ea Quadruped Rocking Groin Stretch x 5 reps ea Foam Roll Quads x 30 sec ea 1/2 Kneeling Hip Flexor Stretch x 30 sec ea
Shoulders
C
Perform x 1 Round: Foam Roll Lats x 30 sec ea Rack or Band Lat Stretch x 30 sec ea Foam Roll or Lacrosse Ball Pecs x 30 sec ea Rack or Band Pec Stretch x 30 sec ea Bretzel Stretch x 30 sec ea
D1
Med Ball Off Set Push Up with Shoulder Touch
2 x 5
D2
Band 4-Way Shoulders
2 x 5
D3
Wide Stance Med Ball HBK's
2 x 5
D4
"Chaos" Band Walks
2 x 5
D5
Single Leg "Reverse" RDL
2 x 5
D6
1/2 Kneeling KB Windmill
2 x 5
Conditioning
E
Muscle Building Cardio Options
“Muscle Building” Cardio Complexes Choose ONE of the following complexes and perform x 3-6 total rounds OR “MIX & MATCH” by performing x 1-2 rounds of each! A.) DB Complex (Grab a pair of light - medium DBs) - Reverse Lunge + Hi Pull x 6-8 reps ea - Clean + Press x 6-8 reps - Push Up + Mountain Climber x 6-8 reps - RDL + Bent Over Row x 6-8 reps B.) Double KB Complex (Grab a pair of light - medium KBs) - KB Clean x 5 reps - KB Front Squat x 5 reps - KB OH Press or Push Press x 5 reps - KB Skater Swings x 5 reps - KB Bent Row x 5 reps - KB Push Up + Mountain Climbers x 5 reps C.) Body Weight Complex - Mountain Climbers x 6-8 reps ea - Yoga Push Up x 6-8 reps - Plank Jumping Jacks x 6-8 reps - Burpee Jump x 6-8 reps - Reverse Lunge with Skip x 6-8 reps ea leg D.) Slam Ball Complex (Grab a medium - heavy slam ball) - Over The Shoulder Clean x 4 ea - Hands On Push Up x 6 - Front Squat x 8 - Zercher RDL x 10 - Bent Over Row x 12
