Squats and Hops

Coach
Garson Skelton

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

Warm-Up Combo A

Combo Lift Do 1 rep of each exercise in order. Do 3 sets of 6. Start with just the bar. Barbell Row Hang Clean Front Squat Overhead Press Back Squat Good Morning

B

RDL Shrug

8, 6, 6, 6, 6 @ 50, 55, 60, 70, 70 %

C1

Spiderman

2 x 10

C2

Heel Clicks

2 x 8

D1

Front Squat

8, 8, 6 @ 55, 65, 70 %

D2

Shin Box

3 x 8

E1

Barbell Row

12, 10, 8 @ 55, 65, 70 %

E2

Band Shrugs

3 x 12

F1

Overhead Squat

3 x 10

F2

Dead Bug

3 x 10

Monday
Week 1 Day 2

Conditioning

A

Melt Down Warm-Up

Knee-Hug Scoop x8 Toe Pull x8 Reverse Inchworm x8 Spiderman x8 Squat Pivot x8 Atlas Lunge x8

B

Lateral Broad Jump

3 x 5

C

Lateral Bound

4 x 8

D

5-10-5 Sprints

5 x 1

Tuesday
Week 1 Day 3

Prep

A

TRP-BSS Warm-Up

First: 3 rounds of the following Toe Pulls x 10 Push ups x 5 Reverse Lunge and Reach x 6 Then: Do 2 rounds of Bird Dogs x 5 Squats x 10 Spidermans x 10

B

Back Squat

10, 8, 6, 6, 6 @ 50, 55, 60, 70, 75 %

C1

1 DB Incline_

4 x 8

C2

1-Arm DB Row

4 x 8

D1

Landmine Anti-Rotation

3 x 8

D2

Rear Delt Flyes

3 x 10

E1

DB Bench Pull-over

3 x 8

E2

TRX Hamstring Curls

3 x 8

Wednesday
Week 1 Day 4

Conditioning

A

Melt Down Warm-Up

Knee-Hug Scoop x8 Toe Pull x8 Reverse Inchworm x8 Spiderman x8 Squat Pivot x8 Atlas Lunge x8

B

High Knees In Place

2 x 0:20

C

Broad Jump

3 x 5

D

Sprint

8 x 20

Thursday
Week 1 Day 5

Conditioning

A

D-Flex and Press Warm-Up

First: Do 2 rounds of this: Toe Pulls x 10 Knee Hugs x10 Push-Ups x 10 Then: Do 2 round of this: Use an empty bar Bench Press x 10 Lunges x 10 ea leg

B1

Bench Press

10, 8, 6, 6, 6 @ 50, 55, 60, 70, 75 %

B2

Band Pull-Apart

3 x 12

C1

RDL

12, 10, 10 @ 60, 65, 70 %

C2

Band Face Pull

3 x 12

D1

Front Rack Lunge

3 x 8

D2

i's and Y's

3 x 8

E1

Good Morning

3 x 10

E2

Weighted Push-Ups

3 x 10

Friday
Keg Day

A

Drink a Beer!

Gameday, Everyday