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HHS Baseball Preseason

by Nick Reichelt
4 athletes joined

Program Description

Used to prepare athletes for the baseball season

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 24, 2024 06:30
  • Last Edited
    Dec 06, 2024 10:45
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
-
2
Med Ball Chest Pass
1
10 reps
-
3
Med Ball Soccer Toss
1
10 reps
-
4
Med Ball Side Toss
1
10 reps
-
5
Med Ball Slam
1
10 reps
-
6A
Bench Press (Close Grip)
3
10 reps
-
6B
Band Pull Apart
3
15 reps
-
7
Incline Neutral Press DB
3
12 reps
-
8
Barbell Row
3
12 reps
-
9
Rear Delt Fly (Dumbbell)
3
12 reps
-
10A
Tricep Extension Pulldowns Band
3
12 reps
-
10B
Hammer Curl
3
12 reps
-
11
Plank
2
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
-
2
Med Ball Chest Pass
1
10 reps
-
3
Med Ball Soccer Toss
1
10 reps
-
4
Med Ball Side Toss
1
10 reps
-
5
Med Ball Slam
1
10 reps
-
6A
Bench Press (Close Grip)
3
8 reps
-
6B
Band Pull Apart
3
15 reps
-
7
Incline Neutral Press DB
3
12 reps
-
8
Barbell Row
3
12 reps
-
9
Rear Delt Fly (Dumbbell)
3
12 reps
-
10A
Tricep Extension Pulldowns Band
3
12 reps
-
10B
Hammer Curl
3
12 reps
-
11
Plank
2
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kneeling Med Ball Front Toss
1
8 reps
-
2
Kneeling Med Ball Soccer Toss
1
8 reps
-
3
Kneeling Med Ball Single Arm Pass
1
4 reps
-
4
Kneeling Med Ball Rotational Toss
1
4 reps
-
5
Kneeling Med Ball Slam
1
8 reps
-
6
Kneeling Med Ball Side Slam
1
8 reps
-
7A
Close Grip Bench Press [X|5|X]
5
4 reps
-
7B
Band Face Pull With External Rotation
5
8 reps
-
8
Overcoming ISO Close Grip Bench
3
5 secs
-
9
Neutral Grip Pull Ups (as Many Sets As Needed)
1
20 reps
-
10
Half Kneeling Landmine Press
3
8 reps
-
11
Incline Rear Delt Raises
3
12 reps
-
12A
Tricep Extension Pulldowns Band
3
12 reps
-
12B
Bicep Curl (Dumbbell)
3
12 reps
-
13
Suitcase Carry
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kneeling Med Ball Front Toss
1
8 reps
-
2
Kneeling Med Ball Soccer Toss
1
8 reps
-
3
Kneeling Med Ball Single Arm Pass
1
4 reps
-
4
Kneeling Med Ball Rotational Toss
1
4 reps
-
5
Kneeling Med Ball Slam
1
8 reps
-
6
Kneeling Med Ball Side Slam
1
8 reps
-
7A
Close Grip Bench Press [X|5|X]
5
3 reps
-
7B
Band Face Pull With External Rotation
5
8 reps
-
8
Overcoming ISO Close Grip Bench
3
8 secs
-
9
Neutral Grip Pull Ups (as Many Sets As Needed)
1
25 reps
-
10
Half Kneeling Landmine Press
3
6 reps
-
11
Incline Rear Delt Raises
3
10 reps
-
12A
Tricep Extension Pulldowns Band
3
10 reps
-
12B
Bicep Curl (Dumbbell)
3
10 reps
-
13
Suitcase Carry
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kneeling Med Ball Front Toss
1
8 reps
-
2
Kneeling Med Ball Soccer Toss
1
8 reps
-
3
Kneeling Med Ball Single Arm Pass
1
4 reps
-
4
Kneeling Med Ball Rotational Toss
1
4 reps
-
5
Kneeling Med Ball Slam
1
8 reps
-
6
Kneeling Med Ball Side Slam
1
8 reps
-
7A
Close Grip Bench Press [X|5|X]
5
2 reps
-
7B
Band Face Pull With External Rotation
5
8 reps
-
8
Overcoming ISO Close Grip Bench
3
5 secs
-
9
Neutral Grip Pull Ups (as Many Sets As Needed)
1
30 reps
-
10
Half Kneeling Landmine Press
3
6 reps
-
11
Incline Rear Delt Raises
3
8 reps
-
12A
Tricep Extension Pulldowns Band
3
8 reps
-
12B
Bicep Curl (Dumbbell)
3
8 reps
-
13
Suitcase Carry
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kneeling Med Ball Front Toss
1
8 reps
-
2
Kneeling Med Ball Soccer Toss
1
8 reps
-
3
Kneeling Med Ball Single Arm Pass
1
4 reps
-
4
Kneeling Med Ball Rotational Toss
1
4 reps
-
5
Kneeling Med Ball Slam
1
8 reps
-
6
Kneeling Med Ball Side Slam
1
8 reps
-
7A
Close Grip Bench Press [X|5|X]
5
5 reps
-
7B
Band Face Pull With External Rotation
5
8 reps
-
8
Neutral Grip Pull Ups (as Many Sets As Needed)
3
8 reps
-
9
Half Kneeling Landmine Press
3
6 reps
-
10
Incline Rear Delt Raises
3
8 reps
-
11A
Tricep Extension Pulldowns Band
3
8 reps
-
11B
Bicep Curl (Dumbbell)
3
8 reps
-
12
Suitcase Carry
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Soccer Toss
1
8 reps
-
2
Med Ball Shot Toss
1
4 reps
-
3
Med Ball Rotational Toss
1
4 reps
-
4
Med Ball Slam
4
4 reps
-
5
Med Ball Side Slam
4
4 reps
-
6A
Bench Press (Close Grip)
5
4 reps
-
6B
Incline ITYs
5
3 reps
-
7
Rope/ Towel Ups
1
25 reps
-
8
Landmine Press
3
8 reps
-
9
Incline Rear Delt Raises W External Rotation
3
12 reps
-
10A
Tricep Extension Pulldowns Band
3
20 reps
-
10B
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
11
Suitcase Carry
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Soccer Toss
1
8 reps
-
2
Med Ball Shot Toss
1
4 reps
-
3
Med Ball Rotational Toss
1
4 reps
-
4
Med Ball Slam
4
4 reps
-
5
Med Ball Side Slam
4
4 reps
-
6A
Bench Press (Close Grip)
5
3 reps
-
6B
Incline ITYs
5
3 reps
-
7
Rope/ Towel Ups
1
30 reps
-
8
Landmine Press
3
8 reps
-
9
Incline Rear Delt Raises W External Rotation
3
12 reps
-
10A
Tricep Extension Pulldowns Band
3
20 reps
-
10B
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
11
Suitcase Carry
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Soccer Toss
1
8 reps
-
2
Med Ball Shot Toss
1
4 reps
-
3
Med Ball Rotational Toss
1
4 reps
-
4
Med Ball Slam
4
4 reps
-
5
Med Ball Side Slam
4
4 reps
-
6A
Bench Press (Close Grip)
5
2 reps
-
6B
Incline ITYs
5
3 reps
-
7
Rope/ Towel Ups
1
35 reps
-
8
Landmine Press
3
8 reps
-
9
Incline Rear Delt Raises W External Rotation
3
12 reps
-
10A
Tricep Extension Pulldowns Band
3
20 reps
-
10B
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
11
Suitcase Carry
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Soccer Toss
1
4 reps
-
2
Med Ball Shot Toss
1
2 reps
-
3
Med Ball Rotational Toss
1
2 reps
-
4
Med Ball Slam
2
4 reps
-
5
Med Ball Side Slam
2
4 reps
-
6A
Bench Press (Close Grip)
5
5 reps
-
6B
Incline ITYs
5
3 reps
-
7
Rope/ Towel Ups
1
35 reps
-
8
Landmine Press
3
8 reps
-
9
Incline Rear Delt Raises W External Rotation
3
12 reps
-
10A
Tricep Extension Pulldowns Band
3
20 reps
-
10B
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
11
Suitcase Carry
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Soccer Toss
1
4 reps
-
2
Dynamic Med Ball Soccer Toss
1
4 reps
-
3
Med Ball Rotational Toss
1
4 reps
-
4
Dynamic Med Ball Rotational Toss
1
4 reps
-
5
Med Ball Side Slam
1
4 reps
-
6
Dynamic Med Ball Side Slam
1
4 reps
-
7
Med Ball Backward Toss
1
4 reps
-
8
Floor Press (Barbell)
5
4 reps
-
9
Med Ball Broad Toss
5
2 reps
-
10A
Half Kneeling High Band Row
3
8 reps
-
10B
Z Press
3
8 reps
-
11
Band Scarecrows
3
12 reps
-
12A
Band Pistons
3
20 reps
-
12B
Bicep Curl (EZ Bar)
3
12 reps
-
13
Hanging Toes To Bar
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Soccer Toss
1
4 reps
-
2
Dynamic Med Ball Soccer Toss
1
4 reps
-
3
Med Ball Rotational Toss
1
4 reps
-
4
Dynamic Med Ball Rotational Toss
1
4 reps
-
5
Med Ball Side Slam
1
4 reps
-
6
Dynamic Med Ball Side Slam
1
4 reps
-
7
Med Ball Backward Toss
1
4 reps
-
8
Floor Press (Barbell)
5
3 reps
-
9
Med Ball Broad Toss
5
2 reps
-
10A
Half Kneeling High Band Row
3
6 reps
-
10B
Z Press
3
6 reps
-
11
Band Scarecrows
3
10 reps
-
12A
Band Pistons
3
20 reps
-
12B
Bicep Curl (EZ Bar)
3
12 reps
-
13
Hanging Toes To Bar
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Soccer Toss
1
4 reps
-
2
Dynamic Med Ball Soccer Toss
1
4 reps
-
3
Med Ball Rotational Toss
1
4 reps
-
4
Dynamic Med Ball Rotational Toss
1
4 reps
-
5
Med Ball Side Slam
1
4 reps
-
6
Dynamic Med Ball Side Slam
1
4 reps
-
7
Med Ball Backward Toss
1
4 reps
-
8
Floor Press (Barbell)
5
2 reps
-
9
Med Ball Broad Toss
5
2 reps
-
10A
Half Kneeling High Band Row
3
6 reps
-
10B
Z Press
3
6 reps
-
11
Band Scarecrows
3
10 reps
-
12A
Band Pistons
3
20 reps
-
12B
Bicep Curl (EZ Bar)
3
12 reps
-
13
Hanging Toes To Bar
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Med Ball Soccer Toss
1
4 reps
-
2
Dynamic Med Ball Soccer Toss
1
4 reps
-
3
Med Ball Rotational Toss
1
4 reps
-
4
Dynamic Med Ball Rotational Toss
1
4 reps
-
5
Med Ball Side Slam
1
4 reps
-
6
Dynamic Med Ball Side Slam
1
4 reps
-
7
Med Ball Backward Toss
1
4 reps
-
8
Floor Press (Barbell)
5
5 reps
-
9A
Half Kneeling High Band Row
3
6 reps
-
9B
Z Press
3
6 reps
-
10
Band Scarecrows
3
10 reps
-
11A
Band Pistons
3
20 reps
-
11B
Bicep Curl (EZ Bar)
3
12 reps
-
12
Hanging Toes To Bar
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
-
2
Power Skips 20yds
2
-
3
Power Skips Distance 20 Yrds
2
-
4
High Knee Run 10 Yrds
2
-
5
Butt Kick Run 10 Yrds
2
-
6
Straight Leg Shuffle 20 Yrds
2
-
7
Straight Leg Bounds 20 Yards
2
-
8
Ground Starts 10 Yards
2
-
9
Lateral Ground Starts 10 Yards
2
-
10
Steal Starts 10 Yards
4
-
11A
Trap Bar Deadlift
3
10 reps
-
11B
Monster Walks 10 Yards
3
-
12
Step-Up (Weighted)
3
12 reps
-
13
Hamstring Curl
3
12 reps
-
14
Single Leg Calf Raise
3
12 reps
-
15
Side Plank
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
-
2
Power Skips 20yds
2
-
3
Power Skips Distance 20 Yrds
2
-
4
High Knee Run 10 Yrds
2
-
5
Butt Kick Run 10 Yrds
2
-
6
Straight Leg Shuffle 20 Yrds
2
-
7
Straight Leg Bounds 20 Yards
2
-
8
Ground Starts 10 Yards
2
-
9
Lateral Ground Starts 10 Yards
2
-
10
Steal Starts 10 Yards
4
-
11A
Trap Bar Deadlift
3
8 reps
-
11B
Monster Walks 10 Yards
3
-
12
Step-Up (Weighted)
3
12 reps
-
13
Hamstring Curl
3
12 reps
-
14
Single Leg Calf Raise
3
12 reps
-
15
Side Plank
2
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
-
2
Alternating Linear Pogos 10 Yards
2
-
3
Power Skips Height 20yds
2
-
4
Power Skips Distance 20 Yrds
2
-
5
High Knee Run 10 Yrds
2
-
6
Butt Kick Run 10 Yrds
2
-
7
Straight Leg Shuffle 20 Yrds
2
-
8
Straight Leg Bounds 20 Yards
2
-
9
Half Kneeling Starts 10 Yards
2
-
10
Half Kneeling Lateral Starts 10 Yards
2
-
11
Steal Starts 10 Yards
4
-
12A
Banded Back Squat [X|5|X]
4
5 reps
-
12B
Hip Circle Squats
5
8 reps
-
13
Overcoming ISO Split Squats
3
5 secs
-
14
Lateral Lunge
3
8 reps
-
15
Trap Bar RDL
3
12 reps
-
16
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
-
2
Alternating Linear Pogos 10 Yards
2
-
3
Power Skips Height 20yds
2
-
4
Power Skips Distance 20 Yrds
2
-
5
High Knee Run 10 Yrds
2
-
6
Butt Kick Run 10 Yrds
2
-
7
Straight Leg Shuffle 20 Yrds
2
-
8
Straight Leg Bounds 20 Yards
2
-
9
Half Kneeling Starts 10 Yards
2
-
10
Half Kneeling Lateral Starts 10 Yards
2
-
11
Steal Starts 10 Yards
4
-
12A
Banded Back Squat [X|5|X]
5
3 reps
-
12B
Hip Circle Squats
5
8 reps
-
13
Overcoming ISO Split Squats
3
5 secs
-
14
Lateral Lunge
3
6 reps
-
15
Trap Bar RDL
3
10 reps
-
16
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
-
2
Alternating Linear Pogos 10 Yards
2
-
3
Power Skips Height 20yds
2
-
4
Power Skips Distance 20 Yrds
2
-
5
High Knee Run 10 Yrds
2
-
6
Butt Kick Run 10 Yrds
2
-
7
Straight Leg Shuffle 20 Yrds
2
-
8
Straight Leg Bounds 20 Yards
2
-
9
Half Kneeling Lateral Starts 10 Yards
8
-
10
Steal Starts 10 Yards
4
-
11A
Banded Back Squat [X|5|X]
5
2 reps
-
11B
Hip Circle Squats
5
8 reps
-
12
Overcoming ISO Split Squats
3
5 secs
-
13
Lateral Lunge
3
6 reps
-
14
Trap Bar RDL
3
8 reps
-
15
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
-
2
Alternating Linear Pogos 10 Yards
2
-
3
Power Skips Height 20yds
2
-
4
Power Skips Distance 20 Yrds
2
-
5
High Knee Run 10 Yrds
2
-
6
Butt Kick Run 10 Yrds
2
-
7
Straight Leg Shuffle 20 Yrds
2
-
8
Straight Leg Bounds 20 Yards
2
-
9
Half Kneeling Lateral Starts 10 Yards
4
-
10
Steal Starts 10 Yards
4
-
11A
Banded Back Squat [X|5|X]
5
5 reps
-
11B
Hip Circle Squats
5
8 reps
-
12
Lateral Lunge
3
6 reps
-
13
Trap Bar RDL
3
8 reps
-
14
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Linear Pogos 10 Yards
2
-
2
Power Skips Height 20yds
4
-
3
Power Skips Distance 20 Yrds
2
-
4
Straight Leg Bounds 20 Yards
2
-
5
Alternating Bounds
2
-
6
Band Resisted Steal Starts
4
-
7
Steal Starts 10 Yards
4
-
8
Quarter Arc Runs
4
-
9A
Banded Back Squat
5
4 reps
-
9B
Monster Walks 10 Yards
5
-
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
11
Single Leg RDL
3
8 reps
-
12
Lateral Lunge (Weighted)
3
8 reps
-
13
Seated Twists
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Linear Pogos 10 Yards
2
-
2
Power Skips Height 20yds
4
-
3
Power Skips Distance 20 Yrds
2
-
4
Straight Leg Bounds 20 Yards
2
-
5
Alternating Bounds
2
-
6
Band Resisted Steal Starts
4
-
7
Steal Starts 10 Yards
4
-
8
Quarter Arc Runs
4
-
9A
Banded Back Squat
5
3 reps
-
9B
Monster Walks 10 Yards
5
-
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
11
Single Leg RDL
3
8 reps
-
12
Lateral Lunge (Weighted)
3
8 reps
-
13
Seated Twists
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Linear Pogos 10 Yards
2
-
2
Power Skips Height 20yds
4
-
3
Power Skips Distance 20 Yrds
2
-
4
Straight Leg Bounds 20 Yards
2
-
5
Alternating Bounds
2
-
6
Band Resisted Steal Starts
4
-
7
Steal Starts 10 Yards
4
-
8
Quarter Arc Runs
4
-
9A
Banded Back Squat
5
2 reps
-
9B
Monster Walks 10 Yards
5
-
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
11
Single Leg RDL
3
8 reps
-
12
Lateral Lunge (Weighted)
3
8 reps
-
13
Seated Twists
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Linear Pogos 10 Yards
2
-
2
Power Skips Height 20yds
4
-
3
Power Skips Distance 20 Yrds
2
-
4
Straight Leg Bounds 20 Yards
2
-
5
Alternating Bounds
2
-
6
Band Resisted Steal Starts
2
-
7
Steal Starts 10 Yards
2
-
8
Quarter Arc Runs
2
-
9A
Banded Back Squat
5
5 reps
-
9B
Monster Walks 10 Yards
5
-
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
11
Single Leg RDL
3
8 reps
-
12
Lateral Lunge (Weighted)
3
8 reps
-
13
Seated Twists
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Linear Pogos 10 Yards
2
-
2
High Knee Butt Kick Run 15 Yards
2
-
3
Band Resisted Sprints 20 Yards
4
-
4
Ball Drop Steal Starts
8
-
5
Steal Starts 10 Yards
4
-
6
Quarter Arc Runs
4
-
7A
Banded Back Squat
5
4 reps
-
7B
Double Broad Jump
5
2 reps
-
8
Wide Stance Sumo Squats
3
8 reps
-
9
Goblet Rebound Forward Lunge
3
8 reps
-
10
Goblet Rebound Lateral Lunge
3
8 reps
-
11
Lunge With Twist Plate
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Linear Pogos 10 Yards
2
-
2
High Knee Butt Kick Run 15 Yards
2
-
3
Band Resisted Sprints 20 Yards
4
-
4
Ball Drop Steal Starts
8
-
5
Steal Starts 10 Yards
4
-
6
Quarter Arc Runs
4
-
7A
Banded Back Squat
5
3 reps
-
7B
Double Broad Jump
5
2 reps
-
8
Wide Stance Sumo Squats
3
6 reps
-
9
Goblet Rebound Forward Lunge
3
6 reps
-
10
Goblet Rebound Lateral Lunge
3
6 reps
-
11
Lunge With Twist Plate
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Linear Pogos 10 Yards
2
-
2
High Knee Butt Kick Run 15 Yards
2
-
3
Band Resisted Sprints 20 Yards
4
-
4
Ball Drop Steal Starts
8
-
5
Steal Starts 10 Yards
4
-
6
Quarter Arc Runs
4
-
7A
Banded Back Squat
5
2 reps
-
7B
Double Broad Jump
5
2 reps
-
8
Wide Stance Sumo Squats
3
4 reps
-
9
Goblet Rebound Forward Lunge
3
4 reps
-
10
Goblet Rebound Lateral Lunge
3
4 reps
-
11
Lunge With Twist Plate
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Linear Pogos 10 Yards
2
-
2
High Knee Butt Kick Run 15 Yards
2
-
3
Band Resisted Sprints 20 Yards
4
-
4
Ball Drop Steal Starts
8
-
5
Steal Starts 10 Yards
4
-
6
Quarter Arc Runs
4
-
7
Banded Back Squat
5
5 reps
-
8
Wide Stance Sumo Squats
3
4 reps
-
9
Goblet Rebound Forward Lunge
3
4 reps
-
10
Goblet Rebound Lateral Lunge
3
4 reps
-
11
Lunge With Twist Plate
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
-
2
Pogo Jumps
2
10 secs
-
3
Quarter Squat Jumps Rythmic
2
10 secs
-
4
Alternating Lunge Jumps
2
10 secs
-
5
Power Bounds Height 10 Yards
2
-
6
Power Bounds Distance 10 Yards
2
-
7
Box Jump
1
8 reps
-
8A
Bench Press (Dumbbell)
3
10 reps
-
8B
Face Pull
3
12 reps
-
9
Kneeling Overhead Press
3
12 reps
-
10
Pull Ups Max
3
-
11
Lateral Raise (Dumbbell)
3
12 reps
-
12A
Barbell Curls
3
12 reps
-
12B
Reverse Grip Tricep Extensions
3
12 reps
-
13
Prone Cobra Holds
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
-
2
Pogo Jumps
2
10 secs
-
3
Quarter Squat Jumps Rythmic
2
10 secs
-
4
Alternating Lunge Jumps
2
10 secs
-
5
Power Bounds Height 10 Yards
2
-
6
Power Bounds Distance 10 Yards
2
-
7
Box Jump
1
8 reps
-
8A
Bench Press (Dumbbell)
3
8 reps
-
8B
Face Pull
3
12 reps
-
9
Kneeling Overhead Press
3
12 reps
-
10
Pull Ups Max
3
-
11
Lateral Raise (Dumbbell)
3
12 reps
-
12A
Barbell Curls
3
12 reps
-
12B
Reverse Grip Tricep Extensions
3
12 reps
-
13
Prone Cobra Holds
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Linear Pogo Jumps 10 Yards
2
-
2
Single Leg Linear Pogo Jumps 10 Yards
2
-
3
Single Leg Broad Jump Ea Leg
2
4 reps
-
4
Single Leg Lateral Broad Jump Ea Leg
2
4 reps
-
5
Half Kneeling Single Leg Box Jump
1
4 reps
-
6
Single Leg Box Jump (land 2)
1
4 reps
-
7
Box Jump
1
8 reps
-
8A
Single Arm Bench Press
5
4 reps
-
8B
Wall Slides
5
8 reps
-
9
Incline Row DB
3
8 reps
-
10
Incline Neutral Press DB
3
8 reps
-
11
Single Leg Front To Lateral Raise
3
20 reps
-
12A
Hammer Curl
3
12 reps
-
12B
Skull Crusher (Barbell)
3
12 reps
-
13
Band Dynamic Trunk Stability Circuit
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Linear Pogo Jumps 10 Yards
2
-
2
Single Leg Linear Pogo Jumps 10 Yards
2
-
3
Single Leg Broad Jump Ea Leg
2
4 reps
-
4
Single Leg Lateral Broad Jump Ea Leg
2
4 reps
-
5
Half Kneeling Single Leg Box Jump
1
4 reps
-
6
Single Leg Box Jump (land 2)
1
4 reps
-
7
Box Jump
1
8 reps
-
8A
Single Arm Bench Press
5
3 reps
-
8B
Wall Slides
5
8 reps
-
9
Incline Row DB
3
8 reps
-
10
Incline Neutral Press DB
3
8 reps
-
11
Single Leg Front To Lateral Raise
3
20 reps
-
12A
Hammer Curl
3
10 reps
-
12B
Skull Crusher (Barbell)
3
10 reps
-
13
Band Dynamic Trunk Stability Circuit
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Linear Pogo Jumps 10 Yards
2
-
2
Single Leg Linear Pogo Jumps 10 Yards
2
-
3
Single Leg Broad Jump Ea Leg
2
4 reps
-
4
Single Leg Lateral Broad Jump Ea Leg
2
4 reps
-
5
Half Kneeling Single Leg Box Jump
1
4 reps
-
6
Single Leg Box Jump (land 2)
1
4 reps
-
7
Box Jump
1
8 reps
-
8A
Single Arm Bench Press
5
2 reps
-
8B
Wall Slides
5
8 reps
-
9
Incline Row DB
3
8 reps
-
10
Incline Neutral Press DB
3
8 reps
-
11
Single Leg Front To Lateral Raise
4
20 reps
-
12A
Hammer Curl
3
8 reps
-
12B
Skull Crusher (Barbell)
3
8 reps
-
13
Band Dynamic Trunk Stability Circuit
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Linear Pogo Jumps 10 Yards
2
-
2
Single Leg Linear Pogo Jumps 10 Yards
2
-
3
Single Leg Broad Jump Ea Leg
2
4 reps
-
4
Single Leg Lateral Broad Jump Ea Leg
2
4 reps
-
5
Half Kneeling Single Leg Box Jump
1
4 reps
-
6
Single Leg Box Jump (land 2)
1
4 reps
-
7
Box Jump
1
8 reps
-
8A
Single Arm Bench Press
5
5 reps
-
8B
Wall Slides
5
8 reps
-
9
Incline Row DB
3
8 reps
-
10
Incline Neutral Press DB
3
8 reps
-
11
Single Leg Front To Lateral Raise
2
20 reps
-
12A
Hammer Curl
3
8 reps
-
12B
Skull Crusher (Barbell)
3
8 reps
-
13
Band Dynamic Trunk Stability Circuit
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Pogo Jumps
2
10 secs
-
2
Weighted Quarter Squat Jumps
2
10 secs
-
3
Weighted Alternating Lunge Jump
2
10 secs
-
4
Seated Box Jumps
1
8 reps
-
5
Approach Box Jumps
1
8 reps
-
6
Single Leg Double Broad Jump
1
4 reps
-
7A
Single Arm Bench Press
5
4 reps
-
7B
Prone Blackburns
5
8 reps
-
8
Single Arm Row (Dumbbell)
3
8 reps
-
9
Dumbbell Alternating Bench Press
3
8 reps
-
10
Band Snatch
3
20 reps
-
11A
Incline Hammer Curls
3
12 reps
-
11B
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
12
Seated Dead Bugs
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Pogo Jumps
2
10 secs
-
2
Weighted Quarter Squat Jumps
2
10 secs
-
3
Weighted Alternating Lunge Jump
2
10 secs
-
4
Seated Box Jumps
1
8 reps
-
5
Approach Box Jumps
1
8 reps
-
6
Single Leg Double Broad Jump
1
4 reps
-
7A
Single Arm Bench Press
5
3 reps
-
7B
Prone Blackburns
5
8 reps
-
8
Single Arm Row (Dumbbell)
3
8 reps
-
9
Dumbbell Alternating Bench Press
3
8 reps
-
10
Band Snatch
3
20 reps
-
11A
Incline Hammer Curls
3
12 reps
-
11B
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
12
Seated Dead Bugs
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Pogo Jumps
2
10 secs
-
2
Weighted Quarter Squat Jumps
2
10 secs
-
3
Weighted Alternating Lunge Jump
2
10 secs
-
4
Seated Box Jumps
1
8 reps
-
5
Approach Box Jumps
1
8 reps
-
6
Single Leg Double Broad Jump
1
4 reps
-
7A
Single Arm Bench Press
5
2 reps
-
7B
Prone Blackburns
5
8 reps
-
8
Single Arm Row (Dumbbell)
3
8 reps
-
9
Dumbbell Alternating Bench Press
3
8 reps
-
10
Band Snatch
3
20 reps
-
11A
Incline Hammer Curls
3
12 reps
-
11B
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
12
Seated Dead Bugs
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Pogo Jumps
1
10 secs
-
2
Weighted Quarter Squat Jumps
1
10 secs
-
3
Weighted Alternating Lunge Jump
1
10 secs
-
4
Seated Box Jumps
1
4 reps
-
5
Approach Box Jumps
1
4 reps
-
6
Single Leg Double Broad Jump
1
2 reps
-
7A
Single Arm Bench Press
5
5 reps
-
7B
Prone Blackburns
5
8 reps
-
8
Single Arm Row (Dumbbell)
3
8 reps
-
9
Dumbbell Alternating Bench Press
3
8 reps
-
10
Band Snatch
3
20 reps
-
11A
Incline Hammer Curls
3
12 reps
-
11B
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
12
Seated Dead Bugs
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Assisted Pogo Jumps
2
5 secs
-
2
Band Assisted Squat Jumps
2
5 secs
-
3
Band Assisted Lunge Jumps
2
5 secs
-
4
Rebound Box Jumps
1
8 reps
-
5
Approach Box Jumps
1
8 reps
-
6
Single Leg Triple Jump
1
4 reps
-
7A
Single Arm Bench Press
5
4 reps
-
7B
Supine Chest Pass
5
8 reps
-
8A
Half Kneeling High Band Row
3
8 reps
-
8B
Explosive Banded Push Up
3
8 reps
-
9
Dump The Buckets
3
12 reps
-
10A
Incline Hammer Curls
3
12 reps
-
10B
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
11
Band Twists
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Assisted Pogo Jumps
2
5 secs
-
2
Band Assisted Squat Jumps
2
5 secs
-
3
Band Assisted Lunge Jumps
2
5 secs
-
4
Rebound Box Jumps
1
8 reps
-
5
Approach Box Jumps
1
8 reps
-
6
Single Leg Triple Jump
1
4 reps
-
7A
Single Arm Bench Press
5
3 reps
-
7B
Supine Chest Pass
5
8 reps
-
8A
Half Kneeling High Band Row
3
6 reps
-
8B
Explosive Banded Push Up
3
6 reps
-
9
Dump The Buckets
3
10 reps
-
10A
Incline Hammer Curls
3
12 reps
-
10B
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
11
Band Twists
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Assisted Pogo Jumps
2
5 secs
-
2
Band Assisted Squat Jumps
2
5 secs
-
3
Band Assisted Lunge Jumps
2
5 secs
-
4
Rebound Box Jumps
1
8 reps
-
5
Approach Box Jumps
1
8 reps
-
6
Single Leg Triple Jump
1
4 reps
-
7A
Single Arm Bench Press
5
2 reps
-
7B
Supine Chest Pass
5
8 reps
-
8A
Half Kneeling High Band Row
3
4 reps
-
8B
Explosive Banded Push Up
3
4 reps
-
9
Dump The Buckets
3
10 reps
-
10A
Incline Hammer Curls
3
12 reps
-
10B
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
11
Band Twists
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Assisted Pogo Jumps
2
5 secs
-
2
Band Assisted Squat Jumps
2
5 secs
-
3
Band Assisted Lunge Jumps
2
5 secs
-
4
Rebound Box Jumps
1
8 reps
-
5
Approach Box Jumps
1
8 reps
-
6
Single Leg Triple Jump
1
4 reps
-
7
Single Arm Bench Press
5
5 reps
-
8A
Half Kneeling High Band Row
3
4 reps
-
8B
Explosive Banded Push Up
3
4 reps
-
9
Dump The Buckets
3
10 reps
-
10A
Incline Hammer Curls
3
12 reps
-
10B
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
11
Band Twists
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Pogo Jumps 10 Yards
2
-
2
Line Hops
2
10 secs
-
3
Lateral Line Hops
2
10 secs
-
4
Ascending Skater Jumps 10 Yards
2
-
5
Lateral Power Shuffles 10 Yards
2
-
6
Lateral Shuffles 10 Yards
2
-
7
Carioca Quick Step 10 Yards
2
-
8
Crossover Run 10 Yards
2
-
9
Pro Shuttle Ea Direction
4
-
10A
Front Squat (Barbell)
3
10 reps
-
10B
Glute Bridge Abduction
3
12 reps
-
11
Walking Lunge (Dumbbell)
3
12 reps
-
12
Trap Bar RDL
3
12 reps
-
13
Heel Walks 20 Yards
3
-
14
Band Static Trunk Circuit
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Pogo Jumps 10 Yards
2
-
2
Line Hops
2
10 secs
-
3
Lateral Line Hops
2
10 secs
-
4
Ascending Skater Jumps 10 Yards
2
-
5
Lateral Power Shuffles 10 Yards
2
-
6
Lateral Shuffles 10 Yards
2
-
7
Carioca Quick Step 10 Yards
2
-
8
Crossover Run 10 Yards
2
-
9
Pro Shuttle Ea Direction
4
-
10A
Front Squat (Barbell)
3
8 reps
-
10B
Glute Bridge Abduction
3
12 reps
-
11
Walking Lunge (Dumbbell)
3
12 reps
-
12
Trap Bar RDL
3
12 reps
-
13
Heel Walks 20 Yards
3
-
14
Band Static Trunk Circuit
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Pogo Jumps 10 Yards
2
-
2
Line Hops
2
5 secs
-
3
Lateral Line Hops
2
5 secs
-
4
Single Leg Line Hops
2
5 secs
-
5
Single Leg Lateral Line Hops
2
5 secs
-
6
Lateral Power Shuffles 20 Yards
2
-
7
Lateral Shuffle
2
-
8
Carioca Quick Step 10 Yards
2
-
9
Crossover Run 10 Yards
2
-
10
Lateral Short Shuffle
2
-
11
Lateral Shuffle To Sprint 10 Yards
2
-
12A
Trap Bar Deadlift
5
4 reps
-
12B
ISO Step Downs
5
8 reps
-
13
DB Reverse Lunges
3
8 reps
-
14
Hip Thrust DB
3
12 reps
-
15
Nordic Curl
3
8 reps
-
16
Pallof Press Walkouts
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Pogo Jumps 10 Yards
2
-
2
Line Hops
2
5 secs
-
3
Lateral Line Hops
2
5 secs
-
4
Single Leg Line Hops
2
5 secs
-
5
Single Leg Lateral Line Hops
2
5 secs
-
6
Lateral Power Shuffles 20 Yards
2
-
7
Lateral Shuffle
2
-
8
Carioca Quick Step 10 Yards
2
-
9
Crossover Run 10 Yards
2
-
10
Lateral Short Shuffle
2
-
11
Lateral Shuffle To Sprint 10 Yards
2
-
12A
Trap Bar Deadlift
5
3 reps
-
12B
ISO Step Downs
5
8 reps
-
13
DB Reverse Lunges
3
6 reps
-
14
Hip Thrust DB
3
10 reps
-
15
Nordic Curl
3
8 reps
-
16
Pallof Press Walkouts
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Pogo Jumps 10 Yards
2
-
2
Line Hops
2
5 secs
-
3
Lateral Line Hops
2
5 secs
-
4
Single Leg Line Hops
2
5 secs
-
5
Single Leg Lateral Line Hops
2
5 secs
-
6
Lateral Power Shuffles 20 Yards
2
-
7
Lateral Shuffle
2
-
8
Carioca Quick Step 10 Yards
2
-
9
Crossover Run 10 Yards
2
-
10
Lateral Short Shuffle
2
-
11
Lateral Shuffle To Sprint 10 Yards
2
-
12A
Trap Bar Deadlift
5
2 reps
-
12B
ISO Step Downs
5
8 reps
-
13
DB Reverse Lunges
3
6 reps
-
14
Hip Thrust DB
3
8 reps
-
15
Nordic Curl
3
8 reps
-
16
Pallof Press Walkouts
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Pogo Jumps 10 Yards
2
-
2
Line Hops
2
5 secs
-
3
Lateral Line Hops
2
5 secs
-
4
Single Leg Line Hops
2
5 secs
-
5
Single Leg Lateral Line Hops
2
5 secs
-
6
Lateral Power Shuffles 20 Yards
2
-
7
Lateral Shuffle
2
-
8
Carioca Quick Step 10 Yards
2
-
9
Crossover Run 10 Yards
2
-
10
Lateral Short Shuffle
2
-
11
Lateral Shuffle To Sprint 10 Yards
2
-
12A
Trap Bar Deadlift
5
5 reps
-
12B
ISO Step Downs
5
8 reps
-
13
DB Reverse Lunges
3
6 reps
-
14
Hip Thrust DB
3
8 reps
-
15
Nordic Curl
3
8 reps
-
16
Pallof Press Walkouts
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Pogo Jumps 10 Yards
1
-
2
Single Leg Linear Pogo Jumps 10 Yards
1
-
3
Single Leg Line Hops
2
5 secs
-
4
Single Leg Lateral Line Hops
2
5 secs
-
5
Lateral Power Shuffles 20 Yards
1
-
6
Lateral Shuffle
1
-
7
Carioca Quick Step 10 Yards
1
-
8
Crossover Run 10 Yards
1
-
9
Lateral Shuffle With Ball Toss
4
-
10A
Trap Bar Deadlift
5
4 reps
-
10B
Decel Step Downs
5
8 reps
-
11
Elevated Dumbbell Reverse Lunge
3
8 reps
-
12
Kettlebell Swing
3
8 reps
-
13
Nordic Curl
3
4 reps
-
14
Kneeling Band Twists
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Pogo Jumps 10 Yards
1
-
2
Single Leg Linear Pogo Jumps 10 Yards
1
-
3
Single Leg Line Hops
2
5 secs
-
4
Single Leg Lateral Line Hops
2
5 secs
-
5
Lateral Power Shuffles 20 Yards
1
-
6
Lateral Shuffle
1
-
7
Carioca Quick Step 10 Yards
1
-
8
Crossover Run 10 Yards
1
-
9
Lateral Shuffle With Ball Toss
4
-
10A
Trap Bar Deadlift
5
3 reps
-
10B
Decel Step Downs
5
8 reps
-
11
Elevated Dumbbell Reverse Lunge
3
8 reps
-
12
Kettlebell Swing
3
8 reps
-
13
Nordic Curl
3
4 reps
-
14
Kneeling Band Twists
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Pogo Jumps 10 Yards
1
-
2
Single Leg Linear Pogo Jumps 10 Yards
1
-
3
Single Leg Line Hops
2
5 secs
-
4
Single Leg Lateral Line Hops
2
5 secs
-
5
Lateral Power Shuffles 20 Yards
1
-
6
Lateral Shuffle
1
-
7
Carioca Quick Step 10 Yards
1
-
8
Crossover Run 10 Yards
1
-
9
Lateral Shuffle With Ball Toss
4
-
10A
Trap Bar Deadlift
5
2 reps
-
10B
Decel Step Downs
5
8 reps
-
11
Elevated Dumbbell Reverse Lunge
3
8 reps
-
12
Kettlebell Swing
3
8 reps
-
13
Nordic Curl
3
4 reps
-
14
Kneeling Band Twists
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Pogo Jumps 10 Yards
1
-
2
Single Leg Linear Pogo Jumps 10 Yards
1
-
3
Single Leg Line Hops
2
5 secs
-
4
Single Leg Lateral Line Hops
2
5 secs
-
5
Lateral Power Shuffles 20 Yards
1
-
6
Lateral Shuffle
1
-
7
Carioca Quick Step 10 Yards
1
-
8
Crossover Run 10 Yards
1
-
9
Lateral Shuffle With Ball Toss
2
-
10A
Trap Bar Deadlift
5
5 reps
-
10B
Decel Step Downs
5
8 reps
-
11
Elevated Dumbbell Reverse Lunge
3
8 reps
-
12
Kettlebell Swing
3
8 reps
-
13
Nordic Curl
3
4 reps
-
14
Kneeling Band Twists
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Pogo Jumps 10 Yards
1
-
2
Lateral Power Shuffles 20 Yards
1
-
3
Lateral Shuffle
1
-
4
Ascending Skater Jumps 10 Yards
2
-
5
Lateral Alternating Bounds
2
-
6
Single Leg Broad To 90
4
-
7
Lateral Shuffle To Ball Drop
8
-
8A
Trap Bar Deadlift
5
4 reps
-
8B
Single Leg Approach Box Jump
5
1 reps
-
9
Reverse Lunge (Barbell)
3
8 reps
-
10
Banded Kettle Bell Swings
3
8 reps
-
11
Hyperextension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Pogo Jumps 10 Yards
2
-
2
Lateral Power Shuffles 20 Yards
1
-
3
Lateral Shuffle
1
-
4
Ascending Skater Jumps 10 Yards
1
-
5
Lateral Alternating Bounds
1
-
6
Single Leg Broad To 90
1
-
7
Lateral Shuffle To Ball Drop
1
-
8A
Trap Bar Deadlift
5
3 reps
-
8B
Single Leg Approach Box Jump
5
1 reps
-
9
Reverse Lunge (Barbell)
3
6 reps
-
10
Banded Kettle Bell Swings
3
6 reps
-
11
Hyperextension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Pogo Jumps 10 Yards
2
-
2
Lateral Power Shuffles 20 Yards
1
-
3
Lateral Shuffle
1
-
4
Ascending Skater Jumps 10 Yards
1
-
5
Lateral Alternating Bounds
1
-
6
Single Leg Broad To 90
1
-
7
Lateral Shuffle To Ball Drop
1
-
8A
Trap Bar Deadlift
5
2 reps
-
8B
Single Leg Approach Box Jump
5
1 reps
-
9
Reverse Lunge (Barbell)
3
4 reps
-
10
Banded Kettle Bell Swings
3
4 reps
-
11
Hyperextension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Pogo Jumps 10 Yards
2
-
2
Lateral Power Shuffles 20 Yards
1
-
3
Lateral Shuffle
1
-
4
Ascending Skater Jumps 10 Yards
1
-
5
Lateral Alternating Bounds
1
-
6
Single Leg Broad To 90
1
-
7
Lateral Shuffle To Ball Drop
1
-
8
Trap Bar Deadlift
5
5 reps
-
9
Reverse Lunge (Barbell)
3
4 reps
-
10
Banded Kettle Bell Swings
3
4 reps
-
11
Hyperextension
3
10 reps
-
Week 1
1 / 14 Weeks
Day 2
1
Dynamic Warm Up
1 Set
5 mins
-
2
Power Skips 20yds
2 Sets
-
3
Power Skips Distance 20 Yrds
2 Sets
-
4
High Knee Run 10 Yrds
2 Sets
-
5
Butt Kick Run 10 Yrds
2 Sets
-
6
Straight Leg Shuffle 20 Yrds
2 Sets
-
7
Straight Leg Bounds 20 Yards
2 Sets
-
8
Ground Starts 10 Yards
2 Sets
-
9
Lateral Ground Starts 10 Yards
2 Sets
-
10
Steal Starts 10 Yards
4 Sets
-
11A
Trap Bar Deadlift
3 Sets
10 Reps
-
11B
Monster Walks 10 Yards
3 Sets
-
12
Step-Up (Weighted)
3 Sets
12 Reps
-
13
Hamstring Curl
3 Sets
12 Reps
-
14
Single Leg Calf Raise
3 Sets
12 Reps
-
15
Side Plank
2 Sets
30 secs
-
Day 3
1
Dynamic Warm Up
1 Set
5 mins
-
2
Pogo Jumps
2 Sets
10 secs
-
3
Quarter Squat Jumps Rythmic
2 Sets
10 secs
-
4
Alternating Lunge Jumps
2 Sets
10 secs
-
5
Power Bounds Height 10 Yards
2 Sets
-
6
Power Bounds Distance 10 Yards
2 Sets
-
7
Box Jump
1 Set
8 Reps
-
8A
Bench Press (Dumbbell)
3 Sets
10 Reps
-
8B
Face Pull
3 Sets
12 Reps
-
9
Kneeling Overhead Press
3 Sets
12 Reps
-
10
Pull Ups Max
3 Sets
-
11
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
12A
Barbell Curls
3 Sets
12 Reps
-
12B
Reverse Grip Tricep Extensions
3 Sets
12 Reps
-
13
Prone Cobra Holds
1 Set
60 secs
-
Day 4
1
Lateral Pogo Jumps 10 Yards
2 Sets
-
2
Line Hops
2 Sets
10 secs
-
3
Lateral Line Hops
2 Sets
10 secs
-
4
Ascending Skater Jumps 10 Yards
2 Sets
-
5
Lateral Power Shuffles 10 Yards
2 Sets
-
6
Lateral Shuffles 10 Yards
2 Sets
-
7
Carioca Quick Step 10 Yards
2 Sets
-
8
Crossover Run 10 Yards
2 Sets
-
9
Pro Shuttle Ea Direction
4 Sets
-
10A
Front Squat (Barbell)
3 Sets
10 Reps
-
10B
Glute Bridge Abduction
3 Sets
12 Reps
-
11
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
12
Trap Bar RDL
3 Sets
12 Reps
-
13
Heel Walks 20 Yards
3 Sets
-
14
Band Static Trunk Circuit
2 Sets
30 secs
-
Day 1
1
Dynamic Warm Up
1 Set
5 mins
-
2
Med Ball Chest Pass
1 Set
10 Reps
-
3
Med Ball Soccer Toss
1 Set
10 Reps
-
4
Med Ball Side Toss
1 Set
10 Reps
-
5
Med Ball Slam
1 Set
10 Reps
-
6A
Bench Press (Close Grip)
3 Sets
10 Reps
-
6B
Band Pull Apart
3 Sets
15 Reps
-
7
Incline Neutral Press DB
3 Sets
12 Reps
-
8
Barbell Row
3 Sets
12 Reps
-
9
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
10A
Tricep Extension Pulldowns Band
3 Sets
12 Reps
-
10B
Hammer Curl
3 Sets
12 Reps
-
11
Plank
2 Sets
60 secs
-