Still Got It Training Team
Thomas Flores Coaching
Strength & Conditioning, Field SportsThis program follows the same principles I use in my own training — helping you build real strength, develop power and speed, and move without feeling tight or beat up every time you get off the couch.
Each week, you’ll get:
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Structured strength, power, and speed sessions designed to rebuild that “athletic” feeling.
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At-home mobility and recovery work to keep your body moving well even on off days.
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Access to a team community where you can ask questions, get feedback, and connect with others chasing the same goal.
A
Hip Series
1 x 5
B1
Ankle Rockers
1 x 8
B2
Mini Pogo Series
1 x 5
C1
Hip Airplane
2 x 6
C2
RFE Lateral Hops
2 x 15
D1
Back Squat
5, 5, 3, 3
D2
Drop Jumps
3 x 2 @ 12
E
BB RDL
2 x 5
F1
Straight Leg Calf ISO Hold
2 x 1 @ 30
F2
Copenhagen Hold
2 x 15
G1
Lying Leg Raise
2 x 8
G2
Side Plank + Dip
2 x 8
H
Assault Bike
1 x 6:00
A
MB Warm Up
1 x 15
B1
Reach Through to TSpine Mob.
2 x 6
B2
Push Up Toe Touches
2 x 5
B3
Band External Rotation
2 x 8
C
BB Bench Press
5, 5, 3, 3
D
NG Pull Ups
3 x 5
E1
DB Alternating Shoulder Press
2 x 5
E2
1/2 Kneeling 1 Arm Cable Row
2 x 6
F1
BB Curl
2 x 6
F2
DB Skull Crushers
2 x 6
A1
Dynamic Clamshell
1 x 8
A2
90/90 Reaches
1 x 10
A3
Scap Push-Up
2 x 8
B1
90/90 ISO Push
2 x 3 @ 10
B2
Chest Supported Overhead ISO Hold
2 x 1 @ 45
C1
Hamstring Bridge + Leg Swings
2 x 10
C2
Hamstring Bridge + Lateral Leg Swings
2 x 10
C3
3 Way Hip Glide
1 x 5
D1
Breakdancers
1 x 8
D2
Push Up Toe Touches
1 x 8
A1
Lazy Skips
1 x 15
A2
Side Shuffles
1 x 10
A3
Hamstring Scoops
1 x 5
A4
Lateral Lunge (stretch)
1 x 5
B1
A-Skips
1 x 1 @ 10
B2
Lateral A-Skips
1 x 1 @ 5
C
Buildups
1 x 15
D
1/2 Kneeling Acceleration
1 x 2 @ 5
E1
Squat Oscilations
2 x 6
E2
Repeat Broad Jumps
2 x 1 @ 3
F
Trapbar Deadlift
5, 5, 3, 3
G1
ISO Split Squat
2 x 25
G2
Hip Extensions
2 x 8
H1
DB Seated Calf Raise
2 x 6
H2
Adductor Side Plank
2 x 10
I1
Hanging Leg Raise
2 x 8
I2
Supine Cable Crunch
2 x 8
J
Stair Stepper
1 x 8:00
A1
Swimmers
1 x 8
A2
Push Up Rotations
1 x 6
B1
Chest Supported Y Raise
1 x 10
B2
1/2 Kneeling Cable Rotation
1 x 10
C
BB Bench Press
4 x 3 @ 72, 72, 75, 75 %
D
Cable Row
3 x 6
E1
DB High Incline Bench Press
2 x 5
E2
Lat Pulldown
2 x 6
F1
DB Curl
2 x 8
F2
Tricep Extension
2 x 8
Thomas Flores
Thomas Flores is a Certified Strength and Conditioning Specialist, with over 5 years of coaching. Athletes I have worked with range from high school level, to my current position at the Power 4 Level.
When you join a team you’re getting more than programming, you’re joining an online community.
Still Got It Training Team
Still Got It Training Team
Still Got It Training Team
