Tim Lebbossiere

Coach
Timothy Lebbossiere

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 3-week program
Sunday
Week 1 Day 1

A1

Foam Roll Circuit

1 x 5:00

A2

Spider Stretch

1 x 0:30

A3

1/2 Kneel Quad Stretch

1 x 0:30

A4

90-90 Glute Stretch

1 x 0:30

A5

Hip Sleeper Stretch

1 x 0:30

B

Jump Rope

1 x 5:00

C1

Depth Drop

3 x 5

C2

Bent Knee Reverse Crunch

3 x 8

D1

Goblet Front Foot Elevated Split Squat (ISO)

3 x 0:30

D2

Glute Ham Raise w/ Reach (ISO)

3 x 0:30

E1

Weighted Box Push Up (ISO)

3 x 0:30

E2

Prone DB Row (ISO)

3 x 0:30

F1

Slant Board 1-Leg 1-DB Calf Raise

2 x 20

F2

Wall Supported Anterior Tib Raise

2 x 20

Monday
Week 1 Day 2

A1

Foam Roll Circuit

1 x 5:00

A2

Spider Stretch

1 x 0:30

A3

1/2 Kneel Quad Stretch

1 x 0:30

A4

90-90 Glute Stretch

1 x 0:30

A5

Hip Sleeper Stretch

1 x 0:30

B

Agility Ladder Warm Up

1 x 1

C

Heels Elevated Goblet Squat (Oxidative Tempo)

3 x 10

D

Push Up (Oxidative Tempo)

3 x 10

E

SB Hamstring Curl (Oxidative Tempo)

3 x 10

F

Chest Supported DB Row (Oxidative Tempo)

3 x 10

G1

3-Way Groin Squeeze

2 x 0:10

G2

1/2 Kneel Anti-Rotation Press (Outside Leg)

2 x 8

Wednesday
Week 1 Day 4

A1

Foam Roll Circuit

1 x 5:00

A2

Spider Stretch

1 x 0:30

A3

1/2 Kneel Quad Stretch

1 x 0:30

A4

90-90 Glute Stretch

1 x 0:30

A5

Hip Sleeper Stretch

1 x 0:30

B

Jump Rope

1 x 5:00

C1

Lateral Split Squat Depth Drop

3 x 3

C2

Hand Plank

3 x 0:30

D1

Heels Elevated Goblet Squat (ISO)

3 x 0:30

D2

Shoulders Elevated 1-Leg Hip Lift (ISO)

3 x 0:30

E1

DB Bench (ISO)

3 x 0:30

E2

Barbell Underhand Inverted Row (ISO)

3 x 0:30

F1

Seated DB External Rotation

2 x 8

F2

Side Lying DB Reverse Fly

2 x 8

F3

1-Arm Bent Over DB Y

2 x 8

Thursday
Week 1 Day 5

A1

Foam Roll Circuit

1 x 5:00

A2

Spider Stretch

1 x 0:30

A3

1/2 Kneel Quad Stretch

1 x 0:30

A4

90-90 Glute Stretch

1 x 0:30

A5

Hip Sleeper Stretch

1 x 0:30

B

Agility Ladder Warm Up

1 x 1

C

DB Split Squat (Oxidative Tempo)

3 x 10

D

DB Bench (Oxidative Tempo)

3 x 10

E

DB SLDL (Oxidative Tempo)

3 x 10

F

2-Arm Cable Row (Oxidative Tempo)

3 x 10

G1

Standing SB Groin Squeeze

2 x 0:30

G2

1/2 Kneel Anti-Rotation Press (Inside Leg)

2 x 8

Coach
coach-avatar Timothy Lebbossiere

Post-Season Movement/Hypertrophy (1)