Hudy's Sports Performance, LLC

Coach
Andrea Hudy

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 4-week program
Sunday
Day 1

Prep

A

Dynamic Warm Up

Complete each of the movements below, going the width of the basketball court: 1. Walking Knee to chest stretch 5 each and jog 2. Toy Soldier 5ea 3. Lateral Lunge 5 ea 4. Walking Quad stretch 5 each and jog 5. Carioca down and back 6. Walking Figure 4 stretch 5 each and jog 7. Knee Hug Up and across Stretch 5 each and jog 8. Toe Walk 9. Heel Walk 10. Forward skip down 11. Backward skip back 12. Lateral skip down/back 13. High knee skip down 14. Up and over the gate 15. Lateral A-Skip 16. Lateral Bound 17. Sprint down 18. Lateral Shuffle 19. Sprint down 20. Lateral Shuffle

Speed/Agility

B

Lateral Hurdle Work

5 hurdles separated by 2-3ft. 2 reps of the following: 1. Lateral High knee Right 2. Lateral High knee Left 3. 2 feet 1 hurdle rhythm hop (Jump/Hop) 4. 2 feet 2 hurdle rhythm hop (Jump/Hop) 5. 1 foot 1 hurdle (Jump/Hop) Key coaching points: -Quick off the ground in a cyclical motion -Aggressive arm action 90 degrees at the elbow and movement coming from the shoulders -Arms should be back when you land and driving forward when you are moving forward -Stick the landing after completion of the last hurdle in a good athletic stance toes facing forward

Strength/Power

C

Glute/Core Activation

Repeat 2 times through: 1. Front plank :20 2. Glute Bridge x10 3. Side plank :15/:15 4. SL Glute Bridge x10/10 5. Copenhagen ISO Hold :15/:15

D1

Barbell Complex

2 x 1

D2

Single Arm Farmer Walk

2 x 20

D3

DB Bent Over Lateral Raise

2 x 10

E1

Skater Jumper

2 x 5

E2

Incline Push-Up

2 x 8

E3

Wall Sit

2 x 0:30

F1

DB Military Press

2 x 8

F2

Goblet Squat

2 x 8

F3

Calf Raise

2 x 8

G1

Inverted Row

2 x 8

G2

Bench Hip Lift

2 x 8

G3

Plank

2 x 0:30

Monday
Day 2

Prep

A

Dynamic Warm Up

Complete each of the movements below, going the width of the basketball court: 1. Walking Knee to chest stretch 5 each and jog 2. Toy Soldier 5ea 3. Lateral Lunge 5 ea 4. Walking Quad stretch 5 each and jog 5. Carioca down and back 6. Walking Figure 4 stretch 5 each and jog 7. Knee Hug Up and across Stretch 5 each and jog 8. Toe Walk 9. Heel Walk 10. Forward skip down 11. Backward skip back 12. Lateral skip down/back 13. High knee skip down 14. Up and over the gate 15. Lateral A-Skip 16. Lateral Bound 17. Sprint down 18. Lateral Shuffle 19. Sprint down 20. Lateral Shuffle

Speed/Agility

B

Linear Hurdle Work

5 hurdles separated by 2-3ft. 2 reps of the following: 1. High knees 2. 2 feet 1 hurdle rhythm hop 3. 2 feet 2 hurdle rhythm hop 4. 1 foot 1 hurdle rhythm hop 5. 1 foot 2 hurdle rhythm hop Key coaching points: -Quick off the ground in a cyclical motion -Aggressive arm action 90 degrees at the elbow and movement coming from the shoulders -Arms should be back when you land and driving forward when you are moving forward -Stick the landing after completion of the last hurdle in a good athletic stance toes facing forward

Strength/Power

C

Glute/Core Activation

Repeat 2 times through: 1. Front Plank March x:30 2. Glute Bridge Hold x:30 3. Side Plank Hip Tap x:10/:10 4. SL Glute Bridge Hold x:20/:20 5. Copenhagen Leg Raise x5/5

D1

Clean Complex 1

2 x 1

D2

Farmers carry

2 x 20

D3

Pigeon Stretch

2 x 20

E1

Clean + Jump Complex

2 x 1

E2

Single Leg Step Up

2 x 5

E3

Banded Pull Aparts

2 x 10

F1

Back Squat

2 x 5

F2

Lat Pulldown

2 x 8

F3

Groin Stretch

2 x 0:20

G1

Bench Press

2 x 6

G2

Single Leg RDL

2 x 6

G3

Kneeling Hip Flexor Stretch

2 x 0:20

Wednesday
Day 3

Prep

A

Dynamic Warm Up

Complete each of the movements below, going the width of the basketball court: 1. Walking Knee to chest stretch 5 each and jog 2. Toy Soldier 5ea 3. Lateral Lunge 5 ea 4. Walking Quad stretch 5 each and jog 5. Carioca down and back 6. Walking Figure 4 stretch 5 each and jog 7. Knee Hug Up and across Stretch 5 each and jog 8. Toe Walk 9. Heel Walk 10. Forward skip down 11. Backward skip back 12. Lateral skip down/back 13. High knee skip down 14. Up and over the gate 15. Lateral A-Skip 16. Lateral Bound 17. Sprint down 18. Lateral Shuffle 19. Sprint down 20. Lateral Shuffle

Speed/Agility

B

Lateral Hurdle Work

5 hurdles separated by 2-3ft. 2 reps of the following: 1. Lateral High knee Right 2. Lateral High knee Left 3. 2 feet 1 hurdle rhythm hop (Jump/Hop) 4. 2 feet 2 hurdle rhythm hop (Jump/Hop) 5. 1 foot 1 hurdle (Jump/Hop) Key coaching points: -Quick off the ground in a cyclical motion -Aggressive arm action 90 degrees at the elbow and movement coming from the shoulders -Arms should be back when you land and driving forward when you are moving forward -Stick the landing after completion of the last hurdle in a good athletic stance toes facing forward

Strength/Power

C

Glute/Core Activation

Repeat 2 times through: 1. Front plank :30 2. Glute Bridge x10 3. Side plank :30/:30 4. SL Glute Bridge x10/10 5. Copenhagen ISO Hold :15/:15

D1

KB swings

2 x 10

D2

Waiter's Walk

2 x 20

D3

Black Burns

2 x 8

E1

Calf Stretch

2 x 0:20

E2

Trap Bar Deadlift

2 x 5

E3

Barbell Incline Bench Press

2 x 6

F1

1-Arm DB Row

2 x 6

F2

Glute-Ham Raise

2 x 3

F3

Saigon Stretch

2 x 0:30

G1

DB Bicep Curls

2 x 10

G2

DB Tricep Extension

2 x 10

G3

DB Lateral Raise

2 x 10

Thursday
Day 4

Prep

A

Dynamic Warm Up

Complete each of the movements below, going the width of the basketball court: 1. Walking Knee to chest stretch 5 each and jog 2. Toy Soldier 5ea 3. Lateral Lunge 5 ea 4. Walking Quad stretch 5 each and jog 5. Carioca down and back 6. Walking Figure 4 stretch 5 each and jog 7. Knee Hug Up and across Stretch 5 each and jog 8. Toe Walk 9. Heel Walk 10. Forward skip down 11. Backward skip back 12. Lateral skip down/back 13. High knee skip down 14. Up and over the gate 15. Lateral A-Skip 16. Lateral Bound 17. Sprint down 18. Lateral Shuffle 19. Sprint down 20. Lateral Shuffle

Speed/Agility

B

Linear Hurdle Work

5 hurdles separated by 2-3ft. 2 reps of the following: 1. High knees 2. 2 feet 1 hurdle rhythm hop 3. 2 feet 2 hurdle rhythm hop 4. 1 foot 1 hurdle rhythm hop 5. 1 foot 2 hurdle rhythm hop Key coaching points: -Quick off the ground in a cyclical motion -Aggressive arm action 90 degrees at the elbow and movement coming from the shoulders -Arms should be back when you land and driving forward when you are moving forward -Stick the landing after completion of the last hurdle in a good athletic stance toes facing forward

Strength/Power

C

Glute/Core Activation

Repeat 2 times through: 1. Front Plank March x:30 2. Glute Bridge Hold x:30 3. Side Plank Hip Tap x10/10 4. SL Glute Bridge Hold x:20/:20 5. Copenhagen Leg Raise x5/5

D1

MB Lat Throw

2 x 5

D2

Farmers carry

2 x 20

D3

Jump Rope

2 x 20

E1

Barbell Squat Jump

2 x 7

E2

Plyo Push-Up

2 x 5

E3

Shin Box Twist

2 x 3

F1

DB Snatch

2 x 3

F2

DB Split Squat

2 x 5

F3

Scorpion

2 x 3

G1

DB Push Press

2 x 5

G2

RDL

2 x 5