Movements in this Workout SPEED DEVELOPMENT Speed Ladder Warm Up Skip 10 yards x2 High Knees10 yards x2 Butt Kick10 yards x2 Straight Leg Bound 20 yards x2 Carioca 15 yards x2 Speed Work – 20 yard build up 40yd sprint @ 100% rest as needed between runs [...]
Movements in this Workout Strength Day SLIDE TABLE WITH FINGER TO VIEW Movement Sets Reps Tempo Rest Dumbbell Squat Jumps 4 5 3 minutes Broad Jumps 4 5 3 minutes Dumbbell Reverse Deadlift 3 8 2x01 60-90 seconds Dumbbell Push Press 3 [...]
Movements in this Workout SPEED DEVELOPMENT Speed Ladder Warm Up Skip 10 yards x2 High Knees10 yards x2 Butt Kick10 yards x2 Straight Leg Bound 20 yards x2 Carioca 15 yards x2 Speed Development – 60 yard sprints @ 90% effort x10 rest as needed between runs [...]
Movements in this Workout Strength Day SLIDE TABLE WITH FINGER TO VIEW Movement Sets Reps Tempo Rest Single Leg Box Step Up 5 5 3-4 minutes Single Leg Box Jump 2 5 ea 3-4 minutes Bulgarian Split Squat 3 8 ea 2x01 2 [...]
Movements in this Workout Strength Day SLIDE TABLE WITH FINGER TO VIEW Movement Sets Reps Tempo Rest Seated Box Jumps 4 5 3 minutes Lateral Box Jumps 4 5 ea 3 minutes Dumbbell Front and Lateral Raise 3 10 2x01 60-90 seconds [...]
Movements in this Workout SPEED DEVELOPMENT Speed Ladder Warm Up Skip 10 yards x2 High Knees10 yards x2 Butt Kick10 yards x2 Straight Leg Bound 20 yards x2 Carioca 15 yards x2 Speed Work – 20 yard build up 30 yard sprint @ 100% rest as needed between [...]
Movements in this Workout Strength Day SLIDE TABLE WITH FINGER TO VIEW Movement Sets Reps Tempo Rest Dumbbell Squat Jumps 4 5 3 minutes Broad Jumps 4 5 3 minutes Dumbbell Reverse Deadlift 3 10 2x01 60-90 seconds Dumbbell Push Press 3 [...]
Movements in this Workout SPEED DEVELOPMENT Speed Ladder Warm Up Skip 10 yards x2 High Knees10 yards x2 Butt Kick10 yards x2 Straight Leg Bound 20 yards x2 Carioca 15 yards x2 Speed Development – 60 yard sprints @ 90% effort x10 rest 2 minutes between runs [...]
Movements in this Workout Strength Day SLIDE TABLE WITH FINGER TO VIEW Movement Sets Reps Tempo Rest Single Leg Box Step Up 5 5 3-4 minutes Single Leg Box Jump 2 5 ea 3-4 minutes Bulgarian Split Squat 3 10 ea 2x01 [...]
Movements in this Workout Strength Day SLIDE TABLE WITH FINGER TO VIEW Movement Sets Reps Tempo Rest Walking Lunge 3 10 ea 60 seconds Single Leg Hip Thrusts 3 8 ea 4x01 60 seconds Single Leg Deadlift 3 8 ea 4x01 60 seconds Dumbbell Hammer Curls [...]
Movements in this Workout CONDITIONING DAY Speed Ladder Warm Up 1 foot in/ 1 foot out x2 2 feet in/ 2 feet out x2 Hops x2 S/L Hops x2 Side Shuffle 2 feet in/ 2 feet out x2 Icky Shuffle x2 Conditioning Full Gassers @ [...]
Movements in this Workout Strength Day SLIDE TABLE WITH FINGER TO VIEW Movement Sets Reps Tempo Rest Single Leg Single Arm Romanian Deadlift 3 8 4x01 60 seconds Glute Ham Raise Negative 3 6 6x01 60 seconds Dumbbell Bent Over Row 3 8 [...]
