Team Training Block 5
Derek Woodske
Power SportsWelcome 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
Power Clean
6 x 3
C
1 1/4 Front Squat
5 x 4
D
American KB Swing
4 x 6
E
Banded Hip Bridge
4 x 10
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 5
B2
Low Row with External Rotation
4 x 12
C1
DB Floor Press
4 x 6 @ 8
C2
Prone 15o Dumbbell Row
4 x 8
Conditioning
D
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
3 x 100
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
Hang Clean
6 x 3
C
Glute-Ham Raise
5 x 6
D1
Partner Nordic Hamstring Curl
4 x 5
D2
Standing TKE (banded)
4 x 12
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
B1
Standing DB Press
4 x 6 @ 8
B2
Mixed Grip Pull-Up
4 x 5
C1
Barbell Bicep Curl
4 x 12
C2
Skull Crushers
4 x 8
D
Scap Push-Up
2 x 12
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
A
Sprint
10 x 15 @ 6
B1
Barbell Achilles Mash
3 x 0:30
B2
Butterfly Stretch
3 x 0:30
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
Derek Woodske is a multifaceted force in the realm of fitness and performance optimization. Renowned as a top-tier strength and conditioning coach, author, and former professional athlete, Woodske's expertise spans over two decades. Transitioning seamlessly into coaching, Woodske has become a sought-after figure, guiding elite athletes and teams towards their highest potential.
Train with dedication, pushing limits, overcoming obstacles, and striving for excellence. Believe in your potential, embrace the challenge, and rise stronger with each session. Success awaits those who persevere with unwavering commitment and relentless de
Get Team Training Block 5
Carrie Ritchie, USA
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,"
Sandi Bitnec, Slovenia
World Record Holder
Verified Athlete""I recommend Derek to everyone who wishes to take his body and performance to the next level. Even or especially if you're a coach or PT. Along with all the benefits you'll gain valuable insight into program periodization and feel it on yourself. No book or course can ever match that.""
Kelly Dessington South Africa
National Record Holder
Verified Athlete""Derek's support and mentorship has 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""
