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
TRX Cross Behind Lunge
4 x 10
B2
PB Stir the Pot
4 x 15
C1
DB RDL
3 x 10
C2
Lateral Plank w/ Twist
3 x 15
D1
DB Lunge
3 x 10
D2
MB Lockout Roll
3 x 20
E1
PB Leg Curl
3 x 15
E2
PB Reverse Hyper
3 x 20
Circuit
F
8 sets: Line hop 15s Reverse lunge 5+5 Squat 10x Rest 30s
Flexibility
G
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
PB DB SA Bench Press
3 x 10
B2
Pushup Hold w/ Wing
3 x 10
C1
DB SA row
3 x 10
C2
TRX Body Saw
3 x 15
D1
TRX T-I-Y
3 x 5
D2
Supine PB MB Rotation
3 x 20
E1
TRX Row
3 x 10
E2
Reverse Hyper
3 x 20
F
Quick Feet Drill
Recovery
G
Foam Roller
Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin
Conditioning
A
22 Minute Elliptical Sprints #1
Time/Resistance/Strides Per Minute 2 min/10/150 15s/17/220+ 45s/10/150 15s/17/220+ 45s/10/150 15s/17/220+ 45s/10/150 15s/17/220+ 45s/10/150 15s/17/220+ 45s/10/150 30s/17/220+ 30s/10/150 30s/17/220+ 30s/10/150 30s/17/220+ 30s/10/150 30s/17/220+ 30s/10/150 1 min/10/150 45s/17/220+ 1 min/10/150 45s/17/220+ 1 min/10/150 45s/17/220+ 1 min/10/150 5:45/10/150
Recovery
B
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
TRX SL Squat
4 x 10
B2
DB diagonal leg raise
4 x 15
C1
TRX Leg Curl
3 x 10
C2
Wtd Russian Twist
3 x 20
D1
DB Reverse Lunge
3 x 10
D2
PB Lockout Roll
3 x 20
E1
PB SL Curl
3 x 10
E2
PB Aquaman
3 x 10
F
Choice Intervals
8 x 20 @ 40
Flexibility
G
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
TRX Pushup
4 x 15
B2
TRX 3 Way Knees to Chest
4 x 5
C1
TRX Pullups
3 x 15
C2
PB Lateral Shift
3 x 15
D1
TRX Row-T-M
3 x 5
D2
Pushup Hold w/ Reach
3 x 10
E1
DB pushup row
3 x 10
E2
PB Superman
3 x 20
F1
Treadmill Run 8 mph or Faster
8 x 20
F2
Treadmill Jog 5.5 mph
8 x 40
Recovery
G
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.