WORKOUTWSCOUT
Power SportsLETS GO! LETS TRAIN LIKE AN ATHLETE. Through this program you will be training like an elite athlete to achieve your goals and be your best self. We get 1% better everyday. You deserve to be the best version of yourself, for yourself. Let's put in the work and make some GAINS. Training like an athlete will not only allow you to get strong, but increase athleticism and skill. We are here to train to FEEL good, be strong, build a healthy and fit lifestyle and be the best you can be. You can and you will achieve your goals. KEEP GROWING!
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Scouts DYNAMIC WARMUP
start with a light jog to get heart rate up! 10 yards for each exercise high knees butt kickers high kicks floor sweeps/ cherry pickers Back Jog w/ Arm Swings Skips Shuffle w/ Arm Swing Carioca Lunge w/ Reach Ankle Grab Quad Stretch 5 push ups 20 glute bridges 10 each leg single leg glute bridges
B1
Belly Sprint
4 x 1
B2
Max Effort Broad Jump
3 x 3
C1
Squat Jump-BW
3 x 6
C2
Bulgarian Split Squat
3 x 8
C3
DB Pullover
3 x 10
D1
Push-Up
2 x 6
D2
Isometric Lunge Hold
2 x 20
D3
Band Pull-Apart
2 x 20
E
Air Squat
1 x 10:00
Prep
A
Scouts DYNAMIC WARMUP
start with a light jog to get heart rate up! 10 yards for each exercise high knees butt kickers high kicks floor sweeps/ cherry pickers Back Jog w/ Arm Swings Skips Shuffle w/ Arm Swing Carioca Lunge w/ Reach Ankle Grab Quad Stretch 5 push ups 20 glute bridges 10 each leg single leg glute bridges
B1
Split Squat Jumps
3 x 10
B2
Drop Jumps
3 x 4
B3
Drop Lunge jump
3 x 3
C
Sprint
1 x 6 @ 15
D1
5 Cone-Tri Shuffle
1 x 3
D2
5-10-5 Sprints
1 x 3
E
Burpee
2 x MAX @ 60
A
Air Squat
3, 3, 3, 3, 3, MAX
B1
Dead Bug
2 x 12
B2
DB Military Press
4 x 10
C1
Back Extension w/ ball
3 x 12
C2
Split Squat Jumps
3 x 10
D1
Jack Knife
2 x 12
D2
Lunges (Walking)
3 x 30
E1
Pullover
3 x 10
E2
Hip Thrust - Bodyweight
3 x 20
F
Burpee Box Jump Over
1 x 7:00
Warm-up
A
Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups
B1
Bulgarian Split Squat
3 x 10
B2
Squat Jump
3 x 10
C1
Bench Dips
3 x 10
C2
Hand Release Push-Up
3 x 10
D1
Air Squat
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
D2
Band Pull-Apart
20, 18, 16, 14, 12, 12, 12, 12, 12, 12
D3
Box Jump
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
D4
V-Ups
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
E1
Plank
3 x 60
E2
Side Plank
3 x 30
Prep
A
Scouts DYNAMIC WARMUP
start with a light jog to get heart rate up! 10 yards for each exercise high knees butt kickers high kicks floor sweeps/ cherry pickers Back Jog w/ Arm Swings Skips Shuffle w/ Arm Swing Carioca Lunge w/ Reach Ankle Grab Quad Stretch 5 push ups 20 glute bridges 10 each leg single leg glute bridges
B1
Drop Lunge to Hold
3 x 8
B2
Low Pogo + High Pogo
3 x 20
B3
Wall Run
3 x 20
C1
Skaters
3 x 4
C2
Split lateral sprint
3 x 2 @ 10
D
Scout Trio Finisher
1 x MAX
A
Walk
B
Scouts foam roll routine
3 x 60
C
Scouts Knee Mobility
3 x 10
D
Scouts Hip mobility
