Day 1
Warm Up:
1 minute jump rope (15s bilateral, 15s right, 15s left, 15s bilateral)
sled row/push back
inch warm walk out slide
prone arm arc - 8 reps
4x:
power push ups
glute lift on ball (20)
pull up
banded knee lift
3x:
lateral raise
weighted triceps push up
reverse flye
biceps curl
HIIT:
battle ropes
plank with plate push
ball slams
goblet squat with press forward
donkey kicks
kettlebell swing
X jumps
goblet press up
Day 2
Warm Up:
walking lunges - 10 per side
unilateral single leg hip abduction - 8 per side
side lunge - 8 per side
forward lunge, elbow to instep - 8 per side
fire hydrant - 30 seconds per side
hip internal rotation - 3 per side for 30s x 2
linear pillar skip - 10m x 2
vertical power skip - 10m x 2
linear bound countermovement to stabilize - 2 per side x 3
4 sets:
hip thrusts - 3 reps
seated box jumps - 5 reps
4 sets:
back squat - 10 reps at tempo
wood chopper lunge (per side)
3 sets:
overhead squat - 5 reps
banded hip flexion - 8 reps per side
4 sets:
leg extension
lying ham curl
Day 3
Sprint Interval Training
Day 4
Warm Up:
1 minute jump rope (15s bilateral, 15s right, 15s left, 15s bilateral)
4 sets:
bench press - 10 at tempo
TRX Ws - 10
3 sets:
dip - 8 reps
barbell row - 8 reps
upright row - 8 reps
4 sets:
biceps push up
straight arm pull down
angled press
HIIT: bike/rowing machine
Day 5
Warm Up:
prone arm arc - 8 reps
walking lunges - 10 reps per leg
goblet squat - 30 seconds
toe touch, squat and reach - 5 reps
lateral lunge - 8 reps per side
side plank clam shells - 6 reps per side with 5s hold x 2
2 inch lift half kneeling front heel hovering - 3 reps then hold for 25s x 2
3 sets:
single leg squat - 6 reps per side
single leg hop - forward back & side to side - 10-20 per leg
trap bar deadlift
calf raises
nordic leg curl - 8 reps
banded heel raises
split squat
single leg deadlift
