Tim Riley Training
Features
0 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Dynamic Warm Up
Complete the following on a soft surface without shoes, if possible. Easy jog 4x30s Air Squats x10 Lunges x5/side Hip Hinges x10 Side Lunges x5/leg 1-Leg Hinges x5/leg Lateral Leg Raises x5/leg Butt Kicks x20yds High Knee Switches x20 Stiff Leg Pops x10 forward + x10 backward High Feet x20yds High Feet adding speed 2x20yds Easy Hops x20yds High Skups x6 Put shoes on... Stiff Leg Run x20yds easy + 20yds long Sprint at 80% effort x20yds Sprint at 90% effort x20yds
B
Power Skips for Height
1 x 30
C
Power Skips for Distance
1 x 30
D1
Resisted Sprints
6 x 10
D2
Max Effort Sprints
6 x 20
E
Tuck Jumps
3 x 10
F
Repetitive Broad Jumps
3 x 5
A
Heel Elevated Squat
3 x 5
B
Heel Elevated Squat
1 x MAX
C1
Barbell Hip Thrust
3 x 12
C2
Deficit DB Reverse Lunge
3 x 12
D1
Machine Seated Leg Curl
3 x 15
D2
Seated Adductor Machine
3 x 15
D3
Machine Seated Calf Raise
3 x 15
E1
Foam Roller Bridge
2 x 30
E2
Side Plank w/ Reach Through
Prep
A
Upper Body Warm Up (Push)
Complete 3 sets of the following: Push Up to Toe Touch x3 each way Rainbow Med Ball Slam x4 each side Cross Crawl x20yds Bench Plyo Push Ups x4
B1
Barbell Bench Press
3 x 5
B2
Face Pull
3 x 15
C
Barbell Bench Press
1 x MAX
D1
Deficit Push Up
D2
Alternating DB Chest Supported Row
3 x 12
E1
Dumbbell Alternating Hammer Curl
2 x 15
E2
Chest Supported Incline DB Lateral Raise
2 x 15
E3
Decline Russian Twist
2 x 15
Prep
A
Dynamic Warm Up
Complete the following on a soft surface without shoes, if possible. Easy jog 4x30s Air Squats x10 Lunges x5/side Hip Hinges x10 Side Lunges x5/leg 1-Leg Hinges x5/leg Lateral Leg Raises x5/leg Butt Kicks x20yds High Knee Switches x20 Stiff Leg Pops x10 forward + x10 backward High Feet x20yds High Feet adding speed 2x20yds Easy Hops x20yds High Skips x6 Put shoes on... Stiff Leg Run x20yds easy + 20yds long Sprint at 80% effort x20yds Sprint at 90% effort x20yds
B
Power Skips for Height
1 x 30
C
Power Skips for Distance
1 x 30
D
Max Effort Sprints
6 x 30
E
Medium Hops
3 x 10
A
Seated Hurdle Hops
3 x 4
B
Hang Clean/Power Clean/Clean Pull
3 x 3
C1
Banded Box Squats
3 x 5
C2
Med Ball Lateral Lunge Jump
3 x 3
D1
Staggered Stance RDL
3 x 12
D2
Leg Extension
3 x 12
E1
Active Copenhagen
3 x 15
E2
Standing Machine Calf Raise
3 x 15
F
Iso lunge hold
1 x 0:30
Prep
A
Upper Body Warm Up (Pull)
Complete 3 sets of the following: Push Up to Toe Touch x3 each way Med Ball Slam x5 Cross Crawl x20yds Bench Plyo Push Ups x4 Rest 90s between sets.
B
Weighted Chin Up
3 x 5
C
Chin Up
1 x MAX
D1
Lat Machine Single Arm Close Grip Row
3 x 12
D2
Alternating DB Incline Press
3 x 12
E1
Machine Wide-Grip Seated Row
2 x 15
E2
Dumbbell Incline Alternating Curl
2 x 15
E3
Cable Standing Overhead Tricep Extension
2 x 15
E4
Decline Bench Sit Up
2 x 15
