Saddlebrook Sports Performance
1 sessions per week
Must use App app to view and log training
Program Training
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups
B1
Split Squat
2 x 15
B2
Squat Jump
2 x 10
C1
SL Bridge
3 x 10
C2
Standing Calf Raise
3 x 30
Conditioning
D
Conditioning
2 Rounds: 5:00 Run 50 Air Squats 5:00 Run Record Total Miles Run
Prep
E
Cool Down
Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks
Prep
A
Prep #1
Do every exercise for 5-10 reps and 1-3 sets depending on time, tightness, etc. Shin Box Rotation Adductor Rock to Hip Walk Out Glute Mobilization Lying T-Spine Neck Rotations Cat Camel Hamstring to Ankle Rock
Conditioning
B
Max Aerobic Power - Wk1
18 Rounds 30s Work (Consistency) 30s Rest
Recovery
C
Cool Down
Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups
B1
Push-Up
2 x MAX
B2
Bench Dips
2 x 15
Upper Body Circuit
C
Complete these 4 movements as a superset with minimal rest in between exercises. Take 1 minute rest before starting the next full round. 2 Rounds. Hand Release Push Up x10 Pillar Shoulder Taps x30s Hand Release Push Up x10 Plank x60s
Circuit
D
Complete a max effort set of burpees in 1 minute followed by 1 minute rest and then a final minute of burpees. Score is the combined max amount of burpee reps you got in the first and last minutes. Burpees x60s Rest x60s Burpees x60s
Recovery
E
Cool Down
Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks
Conditioning
A
Prep #2
Do every exercise for 5-10 reps and 1-3 sets depending on time, tightness, etc. Plank Deadbug Side Bridge w Abduction from Elbow Groin Squeeze Shoulder Airplane Switching Facing Wall Hip Airplane
Conditioning
B
Engine - Wk1 - Endurance
1 Round 21:00 Endurance Pace
Prep
C
Cool Down
Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups
Core
B
3 Rounds: Front Plank x60s Side Plank x30s
C1
Bulgarian Split Squat
2 x 10
C2
Squat Jump
2 x 10
D1
Bench Dips
2 x 10
D2
Rear Delt Flyes
2 x 10
Circuit
E
Go through each movement and decrease the reps by 2 each round. Air Squats x20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Push Ups x20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Tuck Jumps x20, 18, 16, 14, 12, 10, 8, 6, 4, 2 V-Ups x20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Recovery
F
Cool Down
Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks
