Features
5 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
DB Bench Presses
3 x 10
B2
DB SA row
3 x 10
C1
3 Way Shoulder Raise
3 x 10
C2
MB V-Up
3 x 15
D1
Elevated Pushups
3 x 20
D2
Bent Over Rows
3 x 10
E1
Upright Row
3 x 10
E2
Back Extensions
3 x 20
F1
DB Bicep Curl
3 x 10
F2
Tricep Extensions
3 x 10
G
2 mile run
1 x 2
Flexibility
H
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
DB Walking Lunge
3 x 10
B2
MB leg curl
3 x 10
C1
Planks
3 x 1:00
C2
Lateral Plank
3 x 30
D1
SL Elevated Box Squat
3 x 10
D2
RDL
3 x 10
E1
PB Crunches
3 x 30
E2
MB Rotations
3 x 20
F1
Treadmill Run 8 mph or Faster
F2
Treadmill Jog 5.5 mph
Recovery
G
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
B1
Pushup Starts
4 x 30
B2
Falling Starts
4 x 30
C1
Squat Jumps
3 x 12
C2
Standing Long Jump
3 x 15
D
200yd Shuttle (50yd Course)
@ 2:00
Recovery
E
Thoracic Foam Roller
Complete 1 set of 10 reps of the following: Head Rotations Protraction/Retraction Straight Arm Clap Floor Slide Lats Pecs Reach Through
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
DB Bench Presses
3 x 10
B2
DB SA row
3 x 10
C1
3 Way Shoulder Raise
3 x 10
C2
MB V-Up
3 x 15
D1
Elevated Pushups
3 x 20
D2
Bent Over Rows
3 x 10
E1
Upright Row
3 x 10
E2
Back Extensions
3 x 20
F1
DB Bicep Curl
3 x 10
F2
Tricep Extensions
3 x 10
G
Bike Steady State
1 x 25:00
Flexibility
H
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
DB Walking Lunge
3 x 10
B2
MB leg curl
3 x 10
C1
Planks
3 x 1:00
C2
Lateral Plank
3 x 30
D1
SL Elevated Box Squat
3 x 10
D2
RDL
3 x 10
E1
PB Crunches
3 x 30
E2
MB Rotations
3 x 20
F
4 Mile Run
1 x 4
Recovery
G
Foam Roller
Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin
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