Parabellum Strength & Fitness
This is a 4-week program designed for the un-trained youth athlete. This is the easy button for the parent that doesn't know where to start but wants their child to become faster, learn proper lifting technique, and gain control over their own bodyweight.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Squat University Core Bracing
3 x 5
B
Seated Arm Action
3 x 20
C
Shin Box Rotations
2 x 5
D
Heel Walks
2 x 5
E
Toe Walks
2 x 5
F
Frankenstein Walks
2 x 5
G
Wall Drive
2 x 5
H
Low Pogo Hops
2 x 10
I
Overhead Slow Marches
2 x 10
J
high knee dribbles arms overhead w/ band
2 x 10
K
Straight Leg Bounds
2 x 10
L
Front Skips
2 x 10
M
Cognitive Reverse C-Skip
2 x 2 @ 10
N
Skater Hops
2 x 10 @ 10
O
Broad Jump
2 x 5 @ 10
P
Flying 10
4 x 10
Q
Deceleration: Start and Stop
3 x 3 @ 10
R1
Zombie Squat w/ PVC Pipe
3 x 10
R2
Manual Ankle Dorsiflexion Mobilization
2 x 4
S
RDL w/ PVC
3 x 10
T
Isometric Lunge Hold
3 x 5 @ 5
U
Glute Bridge
3 x 10 @ 4
V
Dead Bug
3 x 10
W
Static stretching
1 x 20
A
Squat University Core Bracing
3 x 5
B
Seated Arm Action
3 x 20
C
Shin Box Rotations
2 x 5
D
Heel Walks
2 x 5
E
Toe Walks
2 x 5
F
Frankenstein Walks
2 x 5
G
Wall Drive
3 x 5
H
Low Pogo Hops
2 x 10
I
Overhead Slow Marches
2 x 10
J
high knee dribbles arms overhead w/ band
2 x 10
K
Straight Leg Bounds
2 x 10
L
Front Skips
2 x 10
M
Cognitive Reverse C-Skip
2 x 2 @ 10
N
Skater Hops
2 x 10
O
Broad Jump
2 x 5 @ 10
P
Flying 10
4 x 10
Q
Deceleration: Start and Stop
3 x 3 @ 10
R
Eccentric Push up
3 x 6 @ 3
S
Hanging Scapular Retraction
3 x 5
T
Prone Y's, T's and I's
3 x 5 @ 3
U
Glute Bridge
3 x 10 @ 4
V
Plank
3 x 0:30
W
Static stretching
1 x 20
A
Squat University Core Bracing
3 x 5
B
Seated Arm Action
3 x 20
C
Shin Box Rotations
2 x 5
D
Heel Walks
2 x 5
E
Toe Walks
2 x 5
F
Frankenstein Walks
2 x 5
G
Wall Drive
3 x 5
H
Low Pogo Hops
3 x 10
I
Overhead Slow Marches
2 x 10
J
high knee dribbles arms overhead w/ band
2 x 10
K
Straight Leg Bounds
2 x 10
L
Front Skips
2 x 10
M
Cognitive Reverse C-Skip
3 x 2 @ 10
N
Skater Hops
2 x 10 @ 10
O
Broad Jump
3 x 5
P
Flying 10
4 x 10
Q
Deceleration: Start and Stop
3 x 3 @ 10
R1
Zombie Squat w/ PVC Pipe
3 x 10
R2
Manual Ankle Dorsiflexion Mobilization
2 x 4 @ 0:04
S
RDL w/ PVC
3 x 10
T
Eccentric Pull Up Drop
3 x 3 @ 2
U
Isometric Lunge Hold
3 x 5 @ 5
V
Glute Bridge
3 x 10 @ 4
W
Hand Release Push-Up
3 x 5
X
Dead Bug
3 x 10
Y
Static stretching
1 x 20
