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Workout Bclick for pdf

Foam Roll:  5min (20:10)

  1. Pec Roll
  2. It-Band
  3. Straight Leg Adductor
  4. Lateral Leg Swings
  5. 3-Way Straight Leg Ankle Mobes

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Movement Prep-5min (50:10)

  1. Deep Squat
  2. Inchworm
  3. Lateral Band Walk
  4. Wall Slide or Supine w/ DB’s
  5. Quadruped Opposites

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Strength Circuit-20min

40sec on x 20sec active rest x 5 rounds each (10 total sets) or *15-20 reps / 40sec

A1:  DB Dead Lift to Shrug, to High Pull, to Speed Snatch x40sec

A2:  Drop Set, x20sec

B1:  Seated Band Row:  Palms Up, Palms Neutral, Palms Down to Up, x40sec

B2:  Seated Band Biceps Curle, x20sec

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C1:  Close Grip Push Ups:  Kneeling, Regular, Regular w/ FR, x40sec

C2:  Drop Set, x20 sec

D1:  Plank w/ 1-extremity, Plank Opposites, PU Opposites, x40sec

D2:  Plank, x20sec

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Finishers (5min)

E1:  Hips (50:10):  Towel Curl, FR 1-Leg Bridge-Right, FR 1-Leg Bridge Left, Lateral X-Band Walk, Linear X-Band Walk

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Conditioning:  (20min)

F1:  Linear Sprints:  60sec on and 60, 120 or 180sec off for leaders/all-stars, sophomores and rookies

Static Stretch:  5min (15:5)

  1. Superband 1-Leg Hamstring Pull
  2. SB 1-Leg Adductor Pull
  3. SB 1-Leg Hip Crossover Pull
  4. SB Side-Lying Quad Pull; repeat on opp leg
  5. ½ Kneeling Triceps Pull; repeat on opp side
  6. Partner Chest Push; repeat on opp side
  7. Partner 1-Arm Lat Pull; repeat on opp side
  8. Behind Back Overhead Shoulder Reach

*click here to watch a video

To download a PDF, click here.

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Workout C

Foam Roll:  5min (20:10 or 5-10 rolls / reps)

1. Back / Thoracic Extension

2.  Piriformis

3.  Hamstrings

4.  Reach, Roll & Lift

5.  Linear Leg Swings

*click here to watch a video

Movement Prep-5min (50:10)

  1. 1-Leg Arm Circles (switch ½ way) x 30-40 reps
  2. Lateral Prisoner Squat (switch ½ way) x 15-20 reps
  3. Side Plank (switch ½ way) x 50 count
  4. Reverse Lunge to OH Reach (switch ½ way) x 4-8 reps
  5. Crab Walk Around Mat (switch ½ way) x 1-3 laps each

*click here to watch a video

Strength Circuit-20min

30:30 (strength:core):   4  rounds, *15-20reps/30sec or **30sec hold or ***10-12 reps if landing with 2 count holds

A1:  Lateral Jump, Lateral Squat Jump, Lateral Tuck Jump***

A2:  Pike Push Backs w/ Towel, Pike Press Ups, Pike Push Backs*, **, *

B1:  Backside Bridge, Alternating Tripod, Springing Tripod Twist**, *, ***

B2:  Pike Push Backs w/ Towel, Pike Press Ups, Pike Push Backs*, **, *

C1:  Wall Slides:  90 Body Weight, 90 Alt Body Weight, Hand Stand Holds*, **

C2:  Pike Push Backs w/ Towel, Pike Press Ups, Pike Push Backs*, **, *

D1:  Side Plank w/ Hip to Shoulder Diaganol Raise***

D2:  Pike Push Backs w/ Towel, Pike Press Ups, Pike Push Backs*, **, *

E1:  OH Split Squat, OH Bench Lunge, 1-Leg Squat* or **

E2:  Pike Push Backs w/ Towel, Pike Press Ups, Pike Push Backs*, **, *

*click here to watch a video

Finishers-5min (300 jacks)

F1:  Scissor Jacks

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Conditioning-15min

G1:  10 Yard Lateral Shuffles with Burpees:  30sec on, 30, 60 or 90sec for leaders/all-stars, sophomores and rookies.

*click here to watch a video

Static Stretch:  5min (25:5)

  1. 1-Leg Calf Push-Right
  2. 1-Leg Calf Push-Left
  3. Side-Lying Thoracic Hold-Right
  4. Side-Lying Thoracic Hold-Left
  5. Supine Hip Internal Rotation-Right
  6. Supine Hip Internal Rotation-Left
  7. Seated Against Wall Piriformis-Right
  8. Seated Against Wall Piriformis-Left
  9. ½ Kneel Hip/Quad Against Wall-Right
10.  ½ Kneel Hip/Quad Against Wall-Left

*click here to watch a video

Workout D

Foam Roll:  5min (20:10 or 5-10 rolls / reps)

  1. 1-Arm Lat
  2. 1-Leg Calf
  3. 1-Leg Quad
  4. Side-Lying Thoracic Rolls
  5. ½ Kneel Hip Flexors

*click here to watch a video

Movement Prep-5min (50:10 or reps posted)

  1. Frog Squat to Y-Raise x 15-20 reps
  2. Forward Lunge to High Knee Hug x 4-8 reps
  3. Rotational Lunge to Figure-Four Glute Pull x 4-8 reps
  4. Push Ups x 15-50 reps
  5. Mountain Climber Holds x 15-20 reps

*click here to watch a video

Strength Circuit-20min

50:10  or 20-25 reps w/ 10sec rest per exercise (5), 4 rounds; rest 1 min after completing all rounds

A1:  DB Swings:  2 hands/1-DB, 1 hand/1-DB, 2-hands/2-DB’s

A2:  DB Row:  2-legs, 1-leg, 1-leg/no arm support

A3:  Step Up:  HBH, HBH + High Knee, DB’s

A4:  Foam Roller DB Skull Crushers:  1-DB, 2-DB’s, Alternating

A5:  DB Wood Chop:  1-DB to Hip, 1-DB to Knee, 2-DB’s to Knee

*click here to watch a video

Finishers-5min

B1:  Backwards Wall Walk, Towel Push Pyramid:  1:1, 2:2, 3:3, 4:4, 5:5, 4:4, 3:3, 2:2, 1:1

*click here to watch a video

Conditioning-15min

60sec on and 60, 120 or 180sec off for leaders/all-stars, sophomores and rookies

C1:  Mountain Climbers paired w/ Any Active & Dynamic Movement Prep Exercise:

*click here to watch a video

Static Stretch:  5min (25:5)

  1. 1-Leg Calf Push-Right
  2. 1-Leg Calf Push-Left
  3. Side-Lying Thoracic Hold-Right
  4. Side-Lying Thoracic Hold-Left
  5. Supine Hip Internal Rotation-Right
  6. Supine Hip Internal Rotation-Left
  7. Seated Against Wall Piriformis-Right
  8. Seated Against Wall Piriformis-Left
  9. ½ Kneel Hip/Quad Against Wall-Right
10.  ½ Kneel Hip/Quad Against Wall-Left

*click here to watch a video

Workout A

Foam Roll:  5min (20:10 or 5-10 rolls / reps)

  1. T-Spine / T. Extension
  2. Calves
  3. Hip + Quads
  4. Quadruped T-Spine Rotation
  5. DB Incline Ankle Mobes

*click here to watch a video

Movement Prep-5min (50:10 or reps posted)

  1. Frog Squat to T-Raise x 15-20 reps
  2. Backside Bridge x 50 count hold
  3. Lunge to Instep w/ Hip & Toe Raise x 4-8 reps each
  4. Plank w/ Apely Scratch x 4-8 reps each
  5. Lateral Lunge x 4-8 reps each

*click here to watch a video

Strength Circuit-20min

20:10, 8 rounds / circuit (4), 1min rest / circuit, 10-12 reps / ex  unless holding landings for 2 counts, then 8-10 reps

A1:  Squat Jump Turns:  90, 180, 360

*click here to watch a video

B1:  Supine Lying Neutral Elbow Push:  Bent Knee, Straight Leg, 1-Leg

B2:  Crouched Push Ups:  Knees, Knees off, Butt Up

*click here to watch a video

C1:  Lateral Plank Walk:  Kneel, Feet, Arms Forward of Head

*click here to watch a video

D1:  1-Leg Lateral Hop for Height, Lateral Bound for Distance, Lateral Bound for Distance and Height

*click here to watch a video

Finishers-5min (50:10 or max reps / exercise)

E1:  Abs – Alt Leg Lower, 6” Flutter, Push Up to Side Plank, Alt Reach, Trunk Rotation

*click here to watch a video

Conditioning-15min

60sec on and 60, 120 or 180sec off for leaders/all-stars, sophomores and rookies

F1:  25 Yard Shuttle Run (leaders touch hands)

*click here to watch a video

Static Stretch:  5min (25:5)

  1. Superband 1-Leg Hamstring Pull
  2. SB 1-Leg Adductor Pull
  3. SB 1-Leg Hip Crossover Pull
  4. SB Side-Lying Quad Pull; repeat on opp leg
  5. ½ Kneeling Triceps Pull; repeat on opp side
  6. Partner Chest Push; repeat on opp side
  7. Partner 1-Arm Lat Pull; repeat on opp side
  8. Behind Back Overhead Shoulder Reach

*click here to watch a video

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