WARM UP: 3 Sets 10 x PVC pipe pass throughs 10/10 Single Arm KB Deadlifts 10 KB Front squats 10 Touchdowns 1 Strict pull-up Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Back Squats: 5 @ 50 3 [...]
Today is a rest day for the program! Rest Day Recovery
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming
WARM UP; 400 Meter run or row 10/10 Side lunges 20 PVC overhead squats x 2 Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TEST: Deadlift 1RM Max Height Box Jump Recovery: Hips and Hamstrings
Warm Up: 2-3 Sets Run 100 Meters 10 Double leg bounding 10 Yard "A" Skip 10/10 Yard Carioca 10 Yard High knees forward, 10 yrd backward Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TEST: Back Squat 1RM Bench [...]
WARM UP: 3 Sets Run or Row 400 Meters 15 PVC Good mornings 20 PVC Pass Throughs 10/10 Up and Over the Fence Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TEST: 1RM: DEFICIT POWER CLEAN SQUAT CLEAN Recovery: [...]
Warm-up 3 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TEST: BROAD JUMP DEFICIT SNATCH *W/ weights you get 5 tries to [...]
WARM UP: 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TEST: Sprints 200m 20 yards 40 yards 60 yards 100 [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this…
Today is an active rest day for the program! 45 Mins of one of the following: Running Rowing Biking Swimming
WARM UP: Run or Row 200 Meters 15 Pogo Jumps :20/:20 Couch stretch :20 Over/under arm swings Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Standing Dumbbell Squat Jumps: 5x10 45/35lbs Standing Dumbbell Jumping Thrusters: 5x5 30/20lbs *be [...]
WARM UP: 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Back Squats: 5 @50 3 @60 1 @70: Find 1RM!! [...]
