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 Lunges
4 x 10
B2
Balance Board
4 x 1:00
C1
TRX Leg Curl
3 x 15
C2
Lateral Plank
3 x 30
D1
PB DB Bench Press
3 x 10
D2
MB Lockout Roll
3 x 20
E1
TRX Row
3 x 15
E2
PB Reverse Hyper
3 x 20
F
Elliptical Intervals
10 x 30 @ 30
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
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
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
Recovery
C
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
PB DB SA Bench Press
3 x 10
B2
Seated Iron Cross
3 x 1:00
C1
DB SA row
4 x 10
C2
Pushup Hold w/ Wing
4 x 10
D1
PB SL Squat
3 x 10
D2
PB Sit
3 x 1:00
E1
PB Leg Curl
3 x 15
E2
Supermans
3 x 20
F
Choice Intervals
10 x 20 @ 40
Recovery
G
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
Conditioning
A
20 Minute Elliptical Intervals #1
Time/Resistance/Strides per minute 3 min/8/150 2 min/12/180+ 2 min/14/180+ 2 min/15/180+ 1 min/10/150 1 min/15/180+ 1 min/10/150 1 min/16/180+ 2 min/10/150 2 min/14/180+ 3 min/10/150
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
Recovery
C
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
DB Walking Lunge
3 x 10
B2
Pushup Hold w/ Reach
3 x 10
C1
MB Groin Bridge
3 x 1:00
C2
Straight Arm Toe Tap
3 x 10
D1
DB shoulder press
3 x 10
D2
PB Aquaman
3 x 10
E1
TRX Y-T-M
3 x 5
E2
Planks
3 x 1:00
F
Elliptical Intervals
5 x 1:00 @ 1:00
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
provides each Athlete with the best training, education and development possible in order to maximize their inherent potential for success.