Team Training Block 2
Derek Woodske
Welcome to our transformative Online Workout Program, where fitness meets convenience! Designed for everyone, from beginners to seasoned enthusiasts, this program provides expert-led workouts at your fingertips. With a diverse range of routines, including high-intensity workouts, strength training, and restoration sessions, you can tailor your fitness journey to your preferences. With clear guidance, ensuring proper form and technique, while the flexible schedule allows you to exercise whenever and wherever suits you best. Engage in interactive lessons, connect with a supportive community, and track your progress effortlessly. This program isn't just about breaking a sweat; it's a holistic approach. Receive guidance, learn effective recovery strategies, and join a vibrant community of like-minded individuals. Experience the convenience of working out from home, the gym, or wherever life takes you. Unleash your full potential with our Online Workout Program – your key to a healthier, happier, and stronger you!
Conditioning
A
WUP BLOCK 2
Warmup completed twice. 1. walking arm swings 20x 2. air squats 10x 3. dive bombers 10x 4. Cats and Cows 10x 5. scorpions 10x each leg 6. Planks 20 seconds
B
Clean Shrug
6 x 4
C
Incline Bench GM's
4 x 12
D
Cable Split Squats (low)
4 x 8
E
Hanging Knee Raise
3 x 20
Conditioning
F
Woodske Post
Post-workout A. Hang from Chin Up bar x 20s B. Standing Quad Stretch x 20s C. Hurdle Stretch x 20s D. Frog Stretch x 20s E. 45º Pec Stretch x 20s F. Standing Calve Stretch x 20s
Conditioning
A
WUP BLOCK 2
Warmup completed twice. 1. walking arm swings 20x 2. air squats 10x 3. dive bombers 10x 4. Cats and Cows 10x 5. scorpions 10x each leg 6. Planks 20 seconds
B1
30 degree neutral grip DB Press
5 x 8
B2
Neutral Grip Pull downs
5 x 8
C
Rope to Forehead
3 x 15
D
Scapular Hanging Retractions
4 x 15
E
DB Wrist Curl
2 x 20
Conditioning
F
Woodske Post
Post-workout A. Hang from Chin Up bar x 20s B. Standing Quad Stretch x 20s C. Hurdle Stretch x 20s D. Frog Stretch x 20s E. 45º Pec Stretch x 20s F. Standing Calve Stretch x 20s
Conditioning
A
WUP BLOCK 2
Warmup completed twice. 1. walking arm swings 20x 2. air squats 10x 3. dive bombers 10x 4. Cats and Cows 10x 5. scorpions 10x each leg 6. Planks 20 seconds
B
Assault Bike
10 x 0:10
Conditioning
A
WUP BLOCK 2
Warmup completed twice. 1. walking arm swings 20x 2. air squats 10x 3. dive bombers 10x 4. Cats and Cows 10x 5. scorpions 10x each leg 6. Planks 20 seconds
B1
Heavy Bag Carry
5 x 20
B2
180 Jump & Land
5 x 3
C
Front Squat
5 x 6
D
DB RDL's
4 x 8
E
KB Russian Twist
5 x 20
Conditioning
F
Woodske Post
Post-workout A. Hang from Chin Up bar x 20s B. Standing Quad Stretch x 20s C. Hurdle Stretch x 20s D. Frog Stretch x 20s E. 45º Pec Stretch x 20s F. Standing Calve Stretch x 20s
Conditioning
A
WUP BLOCK 2
Warmup completed twice. 1. walking arm swings 20x 2. air squats 10x 3. dive bombers 10x 4. Cats and Cows 10x 5. scorpions 10x each leg 6. Planks 20 seconds
B
1-arm DB Hang clean and Press
5 x 6
C1
DB Military Press
5 x 10
C2
Lat Pull Downs
5 x 8
D1
1 1/4 Preacher Curl
3 x 12
D2
Rope Tricep Extensions
3 x 10
Conditioning
E
Woodske Post
Post-workout A. Hang from Chin Up bar x 20s B. Standing Quad Stretch x 20s C. Hurdle Stretch x 20s D. Frog Stretch x 20s E. 45º Pec Stretch x 20s F. Standing Calve Stretch x 20s
A1
Backward Sleds
10 x 20
A2
Forward Sled Drags
10 x 10
A
Rest
DEREK WOODSKE
BIO: DEREK WOODSKE DEREK WOODSKE IS CONSIDERED ONE OF THE PREMIER LECTURERS OF STRENGTH AND CONDITIONING AND EXERCISE SPORTS PERFORMANCE CURRENTLY WORKING TODAY. IN THE PAST FIFTEEN YEARS, DEREK HAS SPOKEN IN MORE THAN A DOZEN COUNTRIES, BEEN TRANSLATED INTO MULTIPLE LANGUAGES, AND INFLUENCED THOUSANDS OF COACHES AND PERSONAL TRAINERS WORLDWIDE
the journey is not just a physical endeavor; it is a testament to discipline, and the relentless pursuit of excellence. Through the sweat, tears one forges not only a stronger body but also a fortified spirit capable of overcoming any obstacle. Embrace I
Get Team Training Block 2
CLARKE FLYNN, CANADA
CANADIAN OLYMPIC TEAM
Verified Athlete""One of the best things about teaching alongside Derek was that he had done it all. He had trained each of the different phases we were teaching in the PICP certification programs. He had done GVT, AGVT, drop sets, clusters, everything""
MEAGAN JONES, CANADA
ALPINE TECHNICAL TEAM. PRO SKIER
Verified Athlete"Derek Woodske's strength and conditioning helped me stay healthy and strong for ski season, using well-thought-out and specific strength and conditioning concepts organized into a comprehensive and progressive program. Even with a history of knee surgeries, I can ski at my highest level."
LECHARLES BENTLEY, USA
2 X PRO BOWL
Verified Athlete""Derek's brilliance is his ability to communicate complex ideas at a high level, and having been a successful athlete before coaching Derek approaches it with no ego. He has impacted my life as a former NFL athlete, and now, as a performance coach, Derek is the man.""
