4 Week Home Program Phase 1
This program is designed for the athlete who needs a program to do as a supplemental workout or for those who have limited access or do not have access to a gym.
All you need is a dumbbell or two!
The goal of this program is to get you moving and progressing forward with minimal equipment.
You can still maximize progress with minimal equipment!
FeaturesA
Mobility Routine 1
1 x 10:00
B1
Heiden Stick
3 x 20
B2
Squat Jump
3 x 6
C
5-10-5 Sprints
Speed/Agility
D
4 Cone Drill
Perform 2 rounds on each side of the 4 Cone Drill. Rest 30-60 seconds after each set. Each set should be explosive and controlled
E1
ISO Split Squat Hold
4 x 20
E2
ISO Single Leg Hip Lift
4 x 20
E3
ISO Pushup Hold
4 x 20
F1
Goblet Rear Foot Elevated Split Squat
4 x 12
F2
Partner Nordic Hamstring Curl
4 x 8
F3
Lateral Bear Crawl
4 x 20
F4
Mountain Climber
4 x 30
Conditioning
G
Core Circuit 1
4 rounds of :30 seconds each, 1 min rest after each round Bodysaw :30 Rollout :30 Side Plank :30 Alternating Plank :30
A
Mobility Routine 1
1 x 10:00
B1
DB Floor Press
4 x 10
B2
ISO DB Row Hold
4 x 30
B3
DB SLDL
4 x 10
C1
1/2 Kneel DB Press
4 x 10
C2
DB Lateral Lunge
4 x 10
C3
DB Deadbug
4 x 10
D
Shuttle Sprint
3 x 25
A
Flexibility/Mobility Routine
1 x 20:00
B1
5 Cone Zigzag Drill
1 x 6
B2
1/2 Kneel 20 yard Sprints
1 x 6
B3
T Drill
1 x 6
C
Mobility Routine 1
1 x 10:00
A
Mobility/Warm Up #2
1 x 10:00
B1
Repeated Lateral Heidens
3 x 8
B2
Split Squat Jump
3 x 8
C
Arrowhead Agility
1 x 6
D1
Alternating Bodyweight Lunge
4 x 30
D2
Single Leg Glute Bridge
4 x 30
D3
Diamond Push-Up
4 x 30
D4
Bodyweight Squat
4 x 30
D5
4-Way Dead Bug
4 x 10
D6
Turkish Get Up
4 x 10