Features
3 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
B
Barbell Bench Press
3 x 10
C
Incline Bench
3 x 10
D
Hammer Decline Bench
3 x 10
E
Hammer Shoulder Press
3 x 12
F
EZ Bar Triceps
3 x 5
G
Close Pushups
1 x MAX
H1
PB Crunches
1 x 50
H2
Lateral Lying Side Lifts
1 x 25
H3
MB Crossover Crunches
1 x 25
H4
Scorpion Reverse Hypers
1 x 20
Flexibility
I
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
B
Hammer Low Row
3 x 12
C
Hammer Deep High Row
3 x 12
D
Lat Pulldowns
1 x 12
E
Wide grip lat pulldown
1 x 12
F
Close Grip Lat Pulldown
1 x 12
G
Hammer Reverse Grip Lat Pulldown
3 x 12
H
Fat Bar Curls
3 x 10
I
Pullups
1 x MAX
J1
Scorpion Ab Circuit
1 x 30
J2
Push Throughs
1 x 100
J3
Band Rotations
1 x 25
J4
Supermans
1 x 50
Recovery
K
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
B
DB Bench Presses
3 x 10
C
DB shoulder press
3 x 12
D
DB Row
3 x 12
E
Posterior Delt Raise
3 x 12
F
Big Gun Triceps
8, 6, 4, 8, 15
G
Big Gun Biceps
8, 6, 4, 8, 15
H1
Hanging Knee Raises
1 x 25
H2
PB diagonal crunches
1 x 25
H3
Straight Leg PB Exchange
1 x 12
H4
PB Leg Curl
1 x 20
Recovery
I
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.