Mo' Movement
Speed, Power Sports , Strength & Conditioning, Multi-sportThis is a 4 week 3 session per week beginner athlete program. The goal of this program is to expose athletes to a variety of plyometric, speed, agility, power and strength training.
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up: 1
Dynamic Warm Up: Each Exercise 15yds Down and Back 1. Run 2x 2. Shuffle 3. Carioca 4. A Skips 5. Pogos (Forward, Backward, Lateral, Single Leg) 6. 2 Shuffle Sprint 7. Back Pedal 5yds to Sprint
B1
Plate Hops
2 x 15
B2
Lateral Quick Switch
2 x 15
C1
Forward 1/2 Kneeling Sprints
6 x 1 @ 10
C2
Lateral 1/2 Kneeling Sprint
6 x 1 @ 10
C3
Sprint Fast
3 x 1 @ 20
D1
Broad Jumps
2 x 5
D2
Box Jump + Ricochet Jump
2 x 5
Conditioning
E
MB Series (OH Slams & S+S)
A. 2 x 10 Overhead Medicine Ball Slams B. 2 x 8ea side side by side slam Skip if no Medicine balls.
F1
Eccentric Goblet Squats
2 x 10
F2
Alternating DB Press
2 x 10
G1
Isometric Chin Up Hold
G2
SA Single Leg RDL
2 x 10
Conditioning
H
AMRAP Finisher: Point Competition
Set an 10 Minute Timer... As Many Rounds As Possible in 10 Mins. Add total points up for completing each exercise every round. Record total. A. Bear Crawl 20yds D+B (1pt) B. 10 MB Push Ups (Regular if you can) (2pts) C. 10ea Drop Lunges (Knee taps floor) (3pts)
A
Jump Rope
2 x 1:00
B
Shuffle Back and Forth
3 x 20
C
Sprint + Back Pedal
3 x 20
D1
Box Jump Repeats
2 x 10
D2
Skater Hop + Stick
2 x 10
D3
Alt. Pogo Tuck Jumps
2 x 8
E1
MB Partner Chest Pass
2 x 10
E2
MB Overhead Soccer Toss
2 x 10
F1
DB Reverse Lunge
2 x 10
F2
DB Push Press
2 x 10
G1
2 DB RDL
2 x 10
G2
1-Arm DB Row
2 x 10
H1
Sled Push
2 x 20
H2
Beast Crawl
2 x 20
I
Plank
2 x 1:30
Prep
A
Body Weight Warm Up
20 BW Squats 10 MB Push Ups 30 Bear Taps 10ea Drop Lunges 10 Up Down Planks 10 Hands to ground Squat Jumps 1 Min Plank
B1
Lateral Line Hops
2 x 10
B2
Single Leg lateral Line Hops
2 x 10
Sprints
C
Max Effort Sprints: As Fast as Humanly Possible! We want to rest and be fully recovered before the next sprint when we work on speed. Each sprint your goal is to be faster than the last! 5 Sprints x 10yds (Push Up Start, walk back + 20s rest) 3 Sprints x 20yds (2 pt stance, Walk back + rest 1 min between) *If you have a partner, race each other. If you have someone who can toss a tennis ball up, react to tennis ball and grab it before it bounces 2x (Most Fun Variation)
D1
Box Jump + Ricochet Jump
2 x 5
D2
Lateral Bound to Stick
2 x 20
E
Figure 8 Shuffle
2 x 20
F
Figure 8 Sprint + Back Pedal
2 x 20
G1
Trap Bar Deadlift
2 x 10
G2
TRX Inverted Row
2 x MAX
H1
DB Goblet Split Squat
2 x 10
H2
Alternating DB Press
2 x 10
Finisher (SJ, Push Ups, MB Slam)
I
Set an 10 Minute Timer... As Many Rounds As Possible in 10 Mins. Add total points up for completing each exercise every round. Record total. A. 15 Hands to Ground Squat Jumps (1pt.) B. 10 MB Push Ups (2 Pts.) C. 15 MB Slams (3pts.)
