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 Walking Lunge
4 x 10
B2
V-Up
4 x 15
C1
DB SL RDL
3 x 10
C2
Wtd Russian Twist
3 x 20
D1
DB Lateral Squat
3 x 10
D2
Lateral Plank w/ Twist
3 x 15
E1
Glute Bridge Hold
3 x 1:00
E2
Aquaman
3 x 10
Circuit
F
8 sets: Line hops 20s -Front/back, lateral, SL lateral Split squat jump 6+6 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
DB SA Bench Press
4 x 10
B2
Pushup Hold w/ Reach
4 x 10
C1
DB Row
3 x 10
C2
Bicycle Crunch
3 x 15
D1
DB SA Shoulder Press
3 x 10
D2
Lateral Plank w/ Top Leg Down
3 x 30
E1
Posterior Delt Raise
3 x 10
E2
Chin Lift
3 x 20
Circuit
F
8 sets: Mountain climbers 15s Pushups 6x Burpees 5x Rest 45s
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
Treadmill Run 10 mph or Faster
10 x 20
B2
Treadmill Jog 5.5-6.5mph
10 x 40
Recovery
C
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 Split Squat
4 x 10
B2
4 Limb Pushup Hold
4 x 15
C1
DB RDL
3 x 12
C2
Crunches
3 x 40
D1
DB Cross Behind Lunge
3 x 10
D2
Cross-over Crunches
3 x 25
E1
SL Glute Bridge Hold
3 x 30
E2
Supermans
3 x 20
Circuit
F
5 sets: High knees 15s Pushups 6x Speed jumps 5x -Start in standing position. Do a 1/4 squat, jump as high as possible, and repeat quickly off of the ground. Rest 45s
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
DB Bench Presses
4 x 10
B2
Pushup Hold w/ Wing
4 x 10
C1
DB pushup row
3 x 10
C2
Dying Bug
3 x 15
D1
Pushup T-Hold w/ Rotation
3 x 10
D2
Lateral Planks w/ Leg Lift
3 x 15
E1
DB Upright Row
3 x 10
E2
Wtd situps
3 x 25
F1
3 Way Shoulder Raise
3 x 10
F2
Swimming on Knees
3 x 20
G
Choice Intervals
10 x 30 @ 30
Recovery
H
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.