LF2 Performance
Speed, Olympic Lifting, Plyometrics, Mobility, Functional Fitness5 sessions per week
Must use App app to view and log training
Team Training
A
Cardio
1 x 30:00
Move
B
Move 1
1 Round: Neck CARs x5e Scap CARs x5e Shoulder CARs x5e A-Frame to Cobra x5 Prone Scorpion x5e Frog Crawl x10yd Lateral Bear Crawl x10yd Forward Roll x3 Backwards Roll x3 Roll to Stand Up x3 Wall-Assisted Handstand x3-5s
C1
Lunge Isometric
2 x 1 @ 0:45
C2
Extended Plank
2 x 1 @ 0:45
C3
Prone Y Isometric
2 x 1 @ 0:45
D1
Sled March
4 x 0:30 @ 0:20
D2
Push-Up to Hip Driver
4 x 0:30 @ 0:20
D3
Farmer's Carry
4 x 0:30 @ 0:20
Acceleration Prep
A
Prep - A1
1 Round: 3D Cat Cow x5 Kickstand T-Spine Rotation x5e Kickstand Adductor Rock x10e Pigeon to Warrior x5e Gorilla to T-Spine to Lateral Lunge x5e Locomotion x15yd Glute Skips x15yd Duck Dance x15yd Jump Rudiment x10yd SL Jump Rudiment x5yd Power Skips for Distance x2 - 20yd
B1
MB Reverse Granny Toss
2 x 3 @ 10 lb
B2
Double Broad Jump
2 x 1
B3
HK Get-Up Sprint
2 x 2 @ 10
C1
Tennis Ball Chaser Sprint
1 x 3 @ 15
C2
Tennis Ball Chaser Sprint (2 Ball)
1 x 3 @ 15
D1
Barbell Power Clean Pull
4 x 2 @ 35 %
D2
Depth Jump
4 x 1 @ 12
E
Barbell Pin Squat
4 x 4 @ 8
F1
DB SL RDL
3 x 8
F2
Cable Supine Hip Flexion
3 x 12
F3
DB SL Calf Raise
3 x 15
A1
Jefferson Curl
2 x 6
A2
Waiter/Suitcase Carry
2 x 15
A3
Push-Up to Toe Touch
2 x 5
A4
Cable SA Tricep Extension
2 x 10
B1
Hands Elevated Plyo Push-Up
3 x 8
B2
Cable SA Power Pulldown
3 x 5
B3
MB Cross-Behind Scoop Toss
3 x 2 @ 4 lb
C1
Barbell Bench Press
5, 5, 4, 4 @ 70, 75, 80, 80 %
C2
Weighted Pull-Ups
4 x 5
D1
DB Incline Curls
2 x 10-20
D2
DB Skullcrusher
2 x 10-20
D3
DB Chest-Supported Lateral Raise
2 x 10-20
A
Cardio
1 x 10:00
Circuit
B
1 Round: 3D Hip Driver x5e Gorilla to 3D Hamstring x3e Cossack Squat x5e High Low Jump Rudiment x30s
C
DB RFE Split Squat
10, 8, 8, 12
D1
Seated SL Leg Extension
3 x 15
D2
GHD Nordic Hamstring Curl
3 x 8
E1
Standing Band Adduction
2 x 15
E2
Barbell Calf Raise
2 x 20
F1
Hanging Leg Raise
3 x 10
F2
Cable TK Chop
3 x 8
A
Cardio
1 x 10:00
Circuit
B
1 Round: Quadruped T-Spine Rotation x5e Reaching Lateral Bend x5e Prone Blackburn x5 Push-Up to Toe Touch x5e Dead Hang x60s
C1
Landmine TK Overhead Press
12, 10, 8
C2
DB SA Row
3 x 12
D1
DB SA Bench Press
2 x 12
D2
Cable Pulldown
2 x 20
E1
DB Spider Curl
2 x 12-20
E2
Dips
2 x 12-20
E3
DB Reverse Fly
2 x 12-20
F
GHD Sit-Up
8, 8, 15
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