Adapt Strength and Conditioning
Multi-sport, Hockey, Baseball , Softball, Soccer, Volleyball, Lacrosse, Gymnastics, Strength & Conditioning, Youth Sports4 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!
Features4 sessions per week
Must use App app to view and log training
Program Training
A
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
