KOA Sports Performance
Field Sports, Strength & Conditioning7 sessions per week
Must use App app to view and log training
Team Training
A1
Crab Walks
2 x 10
A2
Prone W's to Y's
2 x 12
A3
Serratus Roll-Outs on Swiss Ball
2 x 10
B
Full Extension OH MB Throw
3 x 4
C1
Weighted Pull Ups
4 x 5
C2
Hip Internal Rotation on Bench
3 x 5
D1
Weighted Push Up
D2
DB Rows
2 x 12
E1
Banded KB Bicep Curls
3 x 15
E2
DB Skull Crushers
3 x 15
A1
Banded Squat Rebounders
2 x 10
A2
Triple Switches
2 x 10
A3
Lateral Bound + Tap
2 x 10
A4
Low Pogos
2 x 20
B1
MB Granny Toss
3 x 3
B2
Triple Broad Jump
3 x 2
C
5-10-5 Agility
1 x 4
D
Crouch Start
1 x 6 @ 20
E
Body Weight Split Stance Heel Lift ISO
@ 3:00
A1
Standing Hip CAR
2 x 3
A2
RDL + Cable Row
2 x 10
A3
Side Plank
2 x 0:30
B1
Box Jumps
3 x 4
B2
Split Stance Drop Catch
3 x 8
C1
Barbell FFE Backward Lunge
4 x 5
C2
Prone Swimmer CAR
3 x 3
D1
Band Assisted Nordics
3 x 4
D2
Lateral Lunge
2 x 10
E1
Banded Abduction in SLS
2 x 8
E2
GHD Back Extensions
2 x 10
E3
GHD Supine Plank
2 x 0:45
A
Assault Bike
2:00, 15:00, 2:00
B
Assault Bike
1 x 10:00
A1
Shoulder Flow
2 x 15
A2
Eccentric TRX Rows
2 x 10
A3
TRX Open Blinds
2 x 12
B1
Full Extension OH MB Throw
3 x 5
B2
Rotational Isometric w/ Dowel
3 x 0:10
C1
Barbell Bench Press
5, 4, 4, 3, 3
C2
Pull-Ups
5, 5, 5, 5, _
D1
Chest-Supported DB Row
3 x 10
D2
Half-Kneeling DB Shoulder Press
2 x 10
E1
Banded KB Bicep Curls
3 x 15
E2
Single Arm OH Tricep Extension (SS)
3 x 10
F
Push Up Plank
3 x 0:45
A1
45 Degree Pogos
2 x 20
A2
A Skips
2 x 10
A3
Forward + Lateral SL Hops
2 x 10
B1
Knees to Feet to Vertical
3 x 3
B2
Power Skips for Height
2 x 6
C
Straight Leg Bounds
2 x 20
D
Crouch Start
2, 3 @ 30, 40
E
Tempo Runs
1 x 10 @ 60
A1
All 4's Kick Thru
2 x 8
A2
Cat-Cow
2 x 6
A3
Windshield Wipers
2 x 12
A4
Cossacks (Mobility)
2 x 10
A5
Back Bridge
2 x 0:30
A6
Active Pigeon Stretch
2 x 6
B
Assault Bike
1 x 10:00
C
Assault Bike
1 x 10:00
When you join a team you’re getting more than programming, you’re joining an online community.
KOA Dawgs
KOA Dawgs
KOA Dawgs
