Foundation Athlete
n2sport@outlook.com
Basketball, Football , SoccerThis 12 weeks program in made for any athlete who wants to get stronger more powerful and more explosive.
Prep
A
N2S Lower Warm Up
Foam Roll 5 min Half Kneeling Ankle dorsiflexion 10x Ea Lying Leg Tuck x5 Ea Butt Lift x5 SS Hinge Opener 8x Ea Lunges 10x Ea Deep Squat Straight Torso 10x Leg Swings 10x Ea Ski erg 2 min Spanish Squat ISO 3x45 Sec
B
Low Level Pogo
3 x 20
C
Box Jumps
3 x 5
D
DB 1.5 Squat
4 x 10
E
Landmine SL Hip Thrust
4 x 15
F
Calf Raise
3 x 15
G
Hamstring Curl
3 x 12
Prep
A
N2S Upper Warm Up
Sleeper Stretch 20 S Side Stretch 20 S Shoulder CAR 10x Scapular Push Up 10x Scapular Pull Up 10x Band Pull Apart 10x Foam Roller Wall Slide 10x Push Up 2 x 10 Ski erg 2 min
B
Medicine Ball Floor Chest Pass
3 x 5
C1
Bench Press
4 x 10
C2
DB Single Arm Bench Row
4 x 12
D
Standing Landmine Press
3 x 8
E1
Alternating DB Incline Press
3 x 10
E2
Alternating Chest Supported DB Row
3 x 10
E3
Chest Supported Incline DB Lateral Raise
3 x 12
Conditioning
F
N2S AB Crusher
2 Rounds Reverse Crunch 12x Pallof Press 8x Swimmer 45 sec Hyper W/Twist 12x Ea Crunch W/Twist 12x Ea
Prep
A
N2S Lower Warm Up
Foam Roll 5 min Half Kneeling Ankle dorsiflexion 10x Ea Lying Leg Tuck x5 Ea Butt Lift x5 SS Hinge Opener 8x Ea Lunges 10x Ea Deep Squat Straight Torso 10x Leg Swings 10x Ea Ski erg 2 min Spanish Squat ISO 3x45 Sec
B
Low Level Pogo
3 x 20
C
Box Jumps
3 x 5
D
Goblet Squat
4 x 10
E
Side Lunge
3 x 15
F
Seated Calf Raise
3 x 15
G
Hamstring Walk Out
3 x 8
Prep
A
N2S Upper Warm Up
Sleeper Stretch 20 S Side Stretch 20 S Shoulder CAR 10x Scapular Push Up 10x Scapular Pull Up 10x Band Pull Apart 10x Foam Roller Wall Slide 10x Push Up 2 x 10 Ski erg 2 min
B
Lat Pulldown
4 x 10
C
Deficit Push Up
4 x 15
D
Lat Machine Close Grip Single Arm Pull Down
3 x 8
E1
Horizontal Row
3 x 12
E2
DB Lateral Raise
3 x 12
E3
Cable Facepull
3 x 15
Conditioning
F
N2S AB Crusher
2 Rounds Reverse Crunch 12x Pallof Press 8x Swimmer 45 sec Hyper W/Twist 12x Ea Crunch W/Twist 12x Ea Plank Max Side Plank Max EA SIDE SuperMan Max
Prep
A
N2S Lower Warm Up
Foam Roll 5 min Half Kneeling Ankle dorsiflexion 10x Ea Lying Leg Tuck x5 Ea Butt Lift x5 SS Hinge Opener 8x Ea Lunges 10x Ea Deep Squat Straight Torso 10x Leg Swings 10x Ea Ski erg 2 min Spanish Squat ISO 3x45 Sec
B
Low Level Pogo
3 x 20
C
Box Jumps
3 x 5
D
DB 1.5 Squat
4 x 10
E
Landmine SL Hip Thrust
4 x 15
F
Calf Raise
3 x 15
G
Hamstring Curl
3 x 12
Don't wait to GRIND, the greats won't. Start training hard now, get results in 12 weeks. LET'S GO TO WORK !!
Get Foundation Athlete