FITTER, STRONGER, MORE ATHLETIC
Football , Volleyball, Soccer, Rugby, Basketball, Skiing, Field Sports, Multi-sport, Strength & Conditioning, Handball, Hockey5 sessions per week
Must use App app to view and log training
Team Training
A1
Alternating Bodyweight Lunge
3 x 10
A2
Lateral Lunge
3 x 10
A3
side to side Pogo Jumps
3 x 10
A4
WORLD'S GREATEST STRETCH
A5
lateral leg swing
3 x 10
A6
leg swing --> side & back & forth
3 x 10
B
wall sprint push
3 x 10
C1
Wall Drive
3 x 10
C2
A-Skip
3 x 10
D1
Hill sprint
1 x 10 @ 10
D2
Pogo Jumps
3 x 0:15
E
broad jump
3 x 3
F
lateral wall push overcoming isometric
3 x 30
A
thruster
2 x 10
B
bulgarian split squat smith machin
2 x 12
C
RDL
2 x 12
D
seated calf raise
2 x 12
E
Kopenhagen (dynamic)
2 x 12
A
Bench Press
2 x 20
B
Bent Over Row
2 x 20
C1
Overhead Press
2 x 12
C2
Pull-Up
2 x 12
D1
DB Lateral Raise
D2
DB Bicep Curls
D3
DB Tricep Extension
A1
single leg assisted pogos
2 x 0:15
A2
Low Squat Jump
2 x 20
A3
Box Jump
2 x 5
B
paused Clean at knee
3 x 5
C
Back Squat
2 x 20
D
Hamstring Curl Machine
2 x 20
E
Single leg calf raise
1 x 20
F
hip flexor sit up
2 x 12
A1
Close Grip Bench Press
A2
bench Plyometric Push-ups
2 x 5
B1
Chin-Up
2 x 12
B2
explosive trx row
2 x 5
C
DB Lateral Raise
D
Rear Delt Circle
When you join a team you’re getting more than programming, you’re joining an online community.
BIGGER. STRONGER. MORE ATHLETIC.
BIGGER. STRONGER. MORE ATHLETIC.
BIGGER. STRONGER. MORE ATHLETIC.
