A solid mix of performance and physique training.
| Joint Mobility - Daily warm up - perform a few reps of each exercise, there is no magic number, just go by feel Jumping Jacks Seal jacks Band pull aparts Shoulder dislocates OHS w band Lateral x band walk Walking lunge Forward leg swing Lateral leg swing Warrior series Cat-camel Bird dog Push ups Glute stretch Cobra -child Glute bridge Roll over v sit Down dog w/ calf stretch Cossack squat | Agility – Dynamic warm up - perform 2 times per week before lower body training, about 10-15 meters each High knees Butt kicks Front kicks Death March Light skip Right Power skip – Left Power skip – Power skip Bear crawl Crab walk Carioca Right- left Overhead Lateral Shuffle Right – Left Backwards Carioca Lateral Plank Walk Right – Left Bunny Hop Tiger Run 8 Zig Zag Hop + Run 4 Power Jump + Run Zig Zag Run Backward – Forward - 180 Run |
Day 1
1a. Power clean - 5x3
1b. Bird dog - 5x3/3
2a. Front rack BB rev lunge - 4x8/8
2b. Chinese row - 4x10/10
3a. Windshield wiper - 3x10/10
3b. Cossack squat - 3x6/6
4a. Plank crawl - 3x20 sec
4b. 2 kb bottoms up squat/goblet squat - 3x10
Day 2
1a. Push press - 5x5
1b. Weighted pull ups - 5x5
2a. Kneeling 1 arm db/landmine press - 3x10/10
2b. 2 arm row (landmine, bb, chest supported) - 3x10
3a. Ab rollout/fallout/superman plank/hollow rock - 3x8-12
3b. Renegade row 3x10/10
4a. Triceps pressdown/skull crusher/push up - 3-4x10-15
4b. DB lateral raise - 3-4x10-15
4c. DB front raise - 3-4x10-15
4d. BB/DB curl - 3-4x10-15
Day 3
1a. Hang Power Snatch - 5x3
1b. Box Jump - 5x3
2a. Squat - 5x6-8
2b. Foam Roll - 4x60 sec
3a. Weighted/Banded Glute Bridge - 4x6-8
3b. TGU - 3x3/3
4a. Single Leg BB RDL - 3x8/8
4b. Body Lever - 3x5
5a. 1 arm KB rack carry - 3x30 sec each side
5b. Split stance cable/band rotations - 3x10
Day 4
1a. Bench Press - 5x6-8
1b. Power Push Up - 5x4
2a. Chin Up - 3x8-10
2b. Ab Crawl - 3x20-30 sec
3a. Thick Grip standing 1 arm cable row - 3x10/10
3b. Split stance landmine press - 3x10/10
- sub 1 arm inc bench press
4a. DB Hammer curl- 3x10
4b. Weighted Dips - 3x10
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