Features
2 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
B1
Hex Bar Deadlifts
3 x 10 @ 50 %
B2
Houston Series
3 x 12
C1
Squat
3 x 10 @ 60 %
C2
Split Squat Jump
3 x 10
D1
Barbell Stepups
2 x 15
D2
Flat Situps
2 x 25
E1
RDL
4 x 10 @ 65 %
E2
Pistol Squats
4 x 5
F1
MB leg curl
4 x 10
F2
Supermans
4 x 20
G1
Straight Leg Pulldowns
2 x 30
G2
Reverse Leg Curl
2 x 15
H1
Explosive Calf Raise
2 x 25
H2
PB Pike w/ Pushup
2 x 12
Conditioning
I
Hypertrophy Lower Body Conditioning #1
6 sets: High knees 15s BW squat 12x Squat jump 10x Rest 30s
Recovery
J
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
B1
Clap pushups
3 x 10
B2
Barbell Bench Press
3 x 10 @ 60 %
C1
Incline Bench
3 x 10 @ 45 %
C2
Pushup Hold w/ Reach
3 x 10
D1
Military Press
3 x 10
D2
V-Situp
3 x 30
E1
Bent Over Rows
4 x 10 @ 70 %
E2
GH Side Crunches
4 x 15
F1
Pullups
3 x 10
F2
Pushup w/ Core Board Side Crunch
3 x 5
G1
Posterior Delt Raise
2 x 15
G2
TRX Pendulum
2 x 12
H1
EZ Bar Triceps
3 x 5
H2
Fat Bar Curls
3 x 10
Conditioning
I
Hypertrophy Upper Body Conditioning #1
6 sets: Mtn climber 15s Pushup 8x Bear crawl 10yd Rest 30s
Recovery
J
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.