Features
4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Dynamic Warmup
Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10
B
DB Bench Presses
10, 8, 6, 4
C
DB Alt Incline Bench
4 x 6
D
Pullups
4 x 8
E
DB Row
8, 8, 6, 6
F
DB pushup row
3 x 8
G
Houston Series
2 x 12
H1
Flat Situps
1 x 25
H2
TRX Pendulum
1 x 12
H3
Pushup Hold w/ Reach
1 x 10
H4
Plyo Situps
1 x 10
H5
Chin Lift
1 x 20
Flexibility
I
Band Stretch
Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch
Prep
A
Dynamic Warmup
Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10
B
DB High Pull
4 x 3
C
DB Lunge
4 x 5
D
DB RDL
4 x 8
E
SL Elevated Box Squat
3 x 8
F
MB leg curl
3 x 8
Injury Prevention
G
4 Way Manual Hip
2x10 each: Manual Hip Abduction Manual Hip Adduction Manual Hip Extension Manual Hip Flexion
H1
V-Situp
1 x 30
H2
GH Side Crunches
1 x 20
H3
Pushup Hold w/ Wing
1 x 10
H4
Pushup w/ Core Board Side Crunch
1 x 10
H5
Supermans
1 x 20
Recovery
I
Foam Roller
Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin
Speed Warmup
A
Speed Warmup #1
Seated Fast Arms 3x20s A-March 2x20yd A-Skip 2x20yd B-March 2x20yd B-Skip 2x20yd C-March 2x20yd C-Skip 2x20yd Ankle Flips 2x20yd Ankling 2x20yd Straight Leg Shuffle 2x20yd Power Skips 2x20yd High Knee Run Progression 2x40yd Walking Toe Touches 20yd Walking Leg Swings 20yd High Knee Walk w/ Internal Rotation 20yd High Knee Walk w/ External Rotation 20yd
Flexibility
B
Band Stretch
Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch
Speed
C
Speed #1
Running Balance 2x30s+30s Pushup Starts 4x20yd Falling Starts 4x20yd Footfire 2x30s Form Sprints 4x100yd Build Up Sprints 4x50yd Stadium Steps-one deck each exercise: High Knee Walk High Knee Run High Knee Skip Side Shuffle DL Hops Running Pitter/Patter
Agility
D
Agility #1
In & Out Drill 2x each leg/each drill 4 Corner Drill 2+2 NFL 3 Cone Drill 2+2 Crazy 8s 2+2 Rope Skipping Routine Single Bounce 20 turns Bleke 20 turns Straddle 20 turns Combination Bleke-Straddle 20 turns Alt Cross Foot 20 turns Single Side Step 20 turns Single Backward 20 turns Criss Cross 20 turns Heel-Toe 20 turns Combination Bleke-Straddle 20 turns Straddle 20 turns Criss Cross 20 turns Toe-Toe 20 turns Alt Side Step 20 turns Rocker 20 turns Carioca 20 turns
E
Crazy 8s
1 x 2
Recovery
F
Foam Roller
Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin
Prep
A
Dynamic Warmup
Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10
B
DB Incline Bench
5, 5, 4, 3
C
DB SA Bench Press
4 x 5
D
Wide Grip Pullups
4 x 6
E
DB SA row
4 x 5
F
Clap pushups
3 x 10
Injury Prevention
G
Lying Int/Ext DB Rotation
2x12 each arm each way Internal rotation External rotation
H1
Scullers
1 x 30
H2
Scorpion Side Crunches
1 x 20
H3
Pushup Hold w/ Hip Touch
1 x 10
H4
Hanging Knee Raises
1 x 25
H5
Aquaman
1 x 10
Flexibility
I
Band Stretch
Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch
Prep
A
Dynamic Warmup
Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10
B
DB Push Presses
4 x 6
C
DB Squat
4 x 5
D
DB Lateral Lunge
3 x 5
E
Elevated Glute Bridge
3 x 15
F
DB SL RDL
2 x 12
G
4 Way Hip Machine
2 x 12
H1
V-Up
1 x 15
H2
MB Side Crunches
1 x 25
H3
Opp Arm/Leg Raises
1 x 10
H4
Hanging Straight Leg Raises
1 x 20
H5
Superman Hold
1 x 1:00
Recovery
I
Foam Roller
Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin
provides each Athlete with the best training, education and development possible in order to maximize their inherent potential for success.