This monthly subscription will provide year round programming for you. These programs are designed to get your body prepped for your Spring competitive season. Every 4 weeks the program will progress to get you bigger, faster, stronger, more powerful and will lower your risk of getting injured on the field.
Each phase will have a specific emphasis, ensuring that the proper gains are made at the right time of the year. All programs are back by science to ensure that you will get the results you need.
Don‘t miss this opportunity. DSP has helped hundreds of players get their bodies ready to compete at the next level, YOU’RE NEXT.
A1
Foam Roll Lower Extremities
1 x 1:00
A2
Groin Release w/ KB
1 x 1:00
A3
90/90 Hip IR Stretch - Hands Supported
1 x 0:30
A4
90/90 T-Spine Rotation Row
1 x 6
A5
Adductor Stretch w/ T-Spine Rotation
1 x 8
A6
Hip IR PAILs/RAILs on Bench
1 x 5 @ 3
A7
90/90 Hip Switch w/ Extension
1 x 5
A8
Low Split Lateral Chop - Hip IR Bias
1 x 8
A9
Low Split Rotational MB Slam - Continuous
1 x 8
A10
Pogo Hops
1 x 20
A11
MB Slam
1 x 10
B1
Steal Start Sprint
3 x 10
B2
Box Jump - CMJ
3 x 5
B3
Split Squat w/ Rotation - MB
3 x 6
C1
2DB Split Squat - Front Foot Elevated
4 x 8
C2
Low Split Lateral Chop - Hip ER Bias
4 x 8
D1
Goblet Reverse Lunge - Alternating
3 x 8
D2
Short Lever Side Plank w/ Hip Abduction - ISO
3 x 20
E1
RFESS w/ Hip IR - MB
2 x 8
E2
Hamstring Curls on Ball
2 x 12
E3
90/90 Hip Switch w/ Extension
2 x 5
E4
Bear Stance KB Pull Through
2 x 8
A1
Foam Roll Upper Extremities
1 x 1:00
A2
Lacrosse Ball: Posterior Cuff
1 x 1:00
A3
Seated Shoulder IR Stretch - DB
1 x 30
A4
TRX Lateral Line Stretch
1 x 30
A5
Side Lying T-Spine Rotation - ISO
1 x 30
A6
Quadruped Extension & Rotation - Band Assisted
1 x 8
A7
Split Stance Shoulder ER End Range Liftoff
1 x 5 @ 3
A8
TRX Rows
1 x 10
A9
TRX Y
1 x 8
A10
Reverse Bear Crawl
1 x 12
B1
Standing Rotational MB Slam
3 x 5
B2
MB Chest Pass - Continuous
3 x 20
C1
2DB Bench Press
4 x 6
C2
2DB Chest Supported Row
4 x 8
D1
Split Stance Cable Row w/ Hip IR
3 x 8
D2
Yoga Push Up
3 x 12
D3
2DB Farmers Carry
3 x 40
E1
TRX Rows
2 x 10
E2
TRX Y
2 x 10
E3
Side Plank w/ Shoulder Horizontal Abduction
2 x 10
E4
Reverse Bear Crawl
2 x 12
A1
Foam Roll Upper Extremities
1 x 1:00
A2
Lacrosse Ball: Posterior Cuff
1 x 1:00
A3
Seated Shoulder IR Stretch - DB
1 x 30
A4
TRX Lateral Line Stretch
1 x 30
A5
Side Lying T-Spine Rotation - ISO
1 x 30
A6
Quadruped Extension & Rotation - Band Assisted
1 x 8
A7
Split Stance Shoulder ER End Range Liftoff
1 x 5 @ 3
A8
TRX Rows
1 x 10
A9
TRX Y
1 x 8
B1
Foam Roll Lower Extremities
1 x 1:00
B2
Groin Release w/ KB
1 x 1:00
B3
90/90 Hip IR Stretch - Hands Supported
1 x 0:30
B4
90/90 T-Spine Rotation Row
1 x 6
B5
Adductor Stretch w/ T-Spine Rotation
1 x 8
B6
Hip IR PAILs/RAILs on Bench
1 x 5 @ 3
B7
90/90 Hip Switch w/ Extension
1 x 5
B8
Low Split Lateral Chop - Hip IR Bias
1 x 8
B9
Low Split Rotational MB Slam - Continuous
1 x 8
A1
Foam Roll Lower Extremities
1 x 1:00
A2
Groin Release w/ KB
1 x 1:00
A3
90/90 Hip IR Stretch - Hands Supported
1 x 0:30
A4
90/90 T-Spine Rotation Row
1 x 6
A5
Adductor Stretch w/ T-Spine Rotation
1 x 8
A6
Hip IR PAILs/RAILs on Bench
1 x 5 @ 3
A7
90/90 Hip Switch w/ Extension
1 x 5
A8
Low Split Lateral Chop - Hip IR Bias
1 x 8
A9
Low Split Rotational MB Slam - Continuous
1 x 8
A10
Pogo Hops
1 x 20
A11
MB Slam
1 x 10
B1
Steal Start Sprint
3 x 10
B2
Broad Jump - CMJ
3 x 5
B3
Lateral Landing - MB
3 x 5
C1
BB RDL
4 x 6
C2
Low Split Lateral Chop - Hip ER Bias
4 x 8
D1
1DB Staggered Stance RDL
3 x 8
D2
Stability Ball Bodysaw
3 x 15
E1
Single Leg Hip Thrust - ISO
2 x 20
E2
Side Plank Cable Row - ISO
2 x 20
E3
90/90 Hip Switch w/ Extension
2 x 5
E4
Stability Ball Side Crunch
2 x 12
A1
Foam Roll Upper Extremities
1 x 1:00
A2
Lacrosse Ball: Posterior Cuff
1 x 1:00
A3
Seated Shoulder IR Stretch - DB
1 x 30
A4
TRX Lateral Line Stretch
1 x 30
A5
Side Lying T-Spine Rotation - ISO
1 x 30
A6
Quadruped Extension & Rotation - Band Assisted
1 x 8
A7
Split Stance Shoulder ER End Range Liftoff
1 x 5 @ 3
A8
TRX Rows
1 x 10
A9
TRX Y
1 x 8
A10
Reverse Bear Crawl
1 x 12
B1
Split Stance Rotational MB Slam
3 x 5
B2
Hip Bridge w/ DB Pullover
3 x 6
C1
Pull Up
4 x 6
C2
Landmine Press - Standing
4 x 6
D1
1/2 Kneeling 1-Arm Cable Pulldown
3 x 8
D2
1/2 Kneeling 1DB Overhead Press
3 x 6
D3
Overhead Carry - KB
3 x 40
E1
Side Lying Shoulder External Rotation
2 x 10
E2
Prone Lower Trap Raise - ISO
2 x 30
E3
Side Plank Cable Row
2 x 10
E4
Reverse Bear Crawl
2 x 12
CEO of DSP B.S. Kinesiology Strength & Conditioning Concentration
You should be spending all year prepping your body for your competitive season. Once the season comes, you should still be training so you don’t lose your gains. The DSP remote training team will take the guessing out of your training. Get started today!!
Start My 7-Day Free TrialNC State University
Verified Athlete"DSP not only improved my strength and power but also taught me how to effectively use my body. If you want to improve your game and knowledge while working with someone who cares about you then DSP is the spot for you."
UC Irvine
Verified Athlete"DSP’s methods have allowed my game to constantly progress. Since starting with DSP, I’ve been able to progress my talents from Junior College to the Division 1 level. The strategic mix of traditional weight room work and functional training makes DSP stand out from its competition."
Cal State Fullerton
Verified Athlete"I put on 20 pounds of muscle in 6 months with DSP. This change in my body is what took my game to the next level and allowed me to win a starting role at CSUF."
Long Beach State University
Verified Athlete"DSP’s attention to detail on their programs stands out from their competition. My power output and mobility have taken off since starting these programs. DSP is a great place for any player looking to take their game to the next level."
When you join a team you’re getting more than programming, you’re joining an online community.