Team Training Block 3
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 High Pull
6 x 3
C
Back Squat
5 x 5
D
Mini Hops
4 x 5
E
KB swings
3 x 12
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
Low-Incline Bench Press
5 x 8
B2
Band Pull-Apart
5 x 12
C1
1-Arm DB Row
4 x 12
C2
Low Incline 1 1/4 Flys
4 x 15
D
45o knee up rotator
3 x 8
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
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
DB Farmer's Walk
10 x 15
C
Side Plank On Hand
4 x 20
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
Hang Clean High Pull
5 x 5
B2
Squat Jump with Counter
5 x 2
C
Romanian Deadlift
5 x 8
D1
Hack Squat
3 x 8
D2
Lying Leg Curl
3 x 15
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
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
Bottom Up KB Press
3 x 8
C
Dumbell Power Press
5 x 8
D
Cuban Press
4 x 8
E1
1 1/4 curls
4 x 12
E2
DB Tricep Extension
4 x 8
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
A
Ruck Walk
1 x 30:00
B1
Hollow Roll to V-Up
3 x 10
B2
Half Superman Hold
3 x 8
Conditioning
C
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
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 WORLDWID
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
Get Team Training Block 3
Carrie Ritchie, USA
Volleyball Hall of Fame, All-American
Verified Athlete"""Derek has been part of my strength and conditioning training life since college athletics. While my personal goals and activities now are constantly changing; Derek always finds ways to adapt my training to make me stronger, faster, and more lethal in whatever I’m choosing to do or compete in."""
LeCharles Bentley, USA
NFL 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.""
Kelly Dessington, South Africa
Powerlifter, Coach, Gym Owner
Verified Athlete""Derek's support and mentorship have not only given me the confidence to push the boundaries of what I thought I was capable of, but what I have learned about strength and conditioning and program design by working with him has been invaluable in my own development as both an athlete and a coach""
