SteadFAST
Football , Basketball, Soccer, Volleyball, Baseball , Track & Field, Softball, Lacrosse1 sessions per week
Must use App app to view and log training
Program Training
A1
Clean Deadlift
5 x 4 @ 60, 70, 70, 70, 70 %
A2
Band Pull-Apart
4 x 6
A3
1/2 Kneeling Ankle Rocks
4 x 10
B1
Overhead Split Squat
8 x 2
B2
Band TKEs
8 x 8
C1
Single Arm DB Bench
6 x 8
C2
Alternating DB Hammer Curl
6 x 8
A1
Back Squat
5 x 4 @ 60, 70, 70, 70, 70 %
A2
Vertical Jump
5 x 2
B1
Inverted Row
4 x 8
B2
Y Raises
3 x 8 @ 5 lb
C
Barbell Overhead Press
4 x 6 @ 60 %
A1
Bench Press
5 x 4 @ 60, 72, 72, 72, 72 %
A2
Band Face Pull
4 x 10
B1
RDL + Shrug
4 x 6 @ 60 %
B2
Band Single Arm Row
6 x 8
C1
Glute Bridge Hamstring Walkout
3 x 10
C2
KB Curtsy Lunge
6 x 5
C3
DB Reverse Lunge
6 x 5
A1
Power Clean Pull
5 x 4 @ 50, 60, 65, 65, 65 %
A2
Rear Delt Flyes
4 x 8
A3
1/2 Kneeling Ankle Rocks
8 x 6
B1
Lateral Lunge with Reach
8 x 4
B2
Spiderman Plank
8 x 4
C1
Incline DB Bench Press
3 x 10
C2
DB Incline Row
3 x 10
C3
Shoulder extension, external rotation
6 x 8
