Flux Sports Performance
Volleyball, Basketball, Strength & Conditioning, General Fitness, Multi-sport"Un-Washed Up is a General Physical Preparation block (accumulation) and is intended to increase training skill, tissue tolerance/health and overall work capacity in the gym for future programs created by FSP. We will lift, jump, sprint, condition and hop around for 6 weeks to build an incredible, well rounded base as an athlete. Any training age or skill is welcome!
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Light Tier - Plate Hop - FWD/BKWD
2 x 20
A2
Light Tier - 5pt Hop
2 x 20
B1
Deep Tier - Stationary Oscillating Jumps
2 x 12
B2
Deep Tier - Stationary Lunge Jumps
2 x 12
C
Barbell Split Squat
3 x 8
D1
Alt. Goblet Lateral Lunge
3 x 8
D2
Standing Single Leg Calf Raise
3 x 15
E
Horse Stance Iso
1 x 1 @ 1:30
F1
DB Side Bend
3 x 8
F2
Wide Stance Horizontal Cable Chop
3 x 10
A
DB Bench Press
3 x 12
B
Alt. DB Vertical Press
3 x 10
C
Stretch Range Push-Up Iso
1 x 1 @ 1:30
D1
EZ Bar - Skull Crusher
3 x 12
D2
Seated DB Lateral Raise
3 x 12
E
Supine Straight Leg Garhammer Raise
3 x 12
A
Lunge Stance Start - Sprint
6 x 1
B
Single Leg Hopping - Distance
3 x 1 @ 15
C
Seated Broad Jump
3 x 4
D
Barbell RDL
3 x 8
E1
Prone Hamstring Curl
3 x 10
E2
Copenhagen Plank - Bent Knees
3 x 1 @ 30
F
Calf Jumps
1 x 3:00
A1
Chin-Up
3 x 6
A2
Supinated Grip - Seated Lat Pulldown
3 x 8
B
Single Arm DB Row
3 x 8
C
Pronated - Inverted Row
2 x 12
D1
DB Low Trap Raise
3 x 12
D2
Seated Bicep Curl
3 x 12
E
Neutral Grip - Dead Hang
