Program Description
First 6-week strength phase w/ RTT. 5x/week lift. 3x/week throw. 2x/week LE plyos. 2x/week aerobic. (LSH) Progress mod -> high intensity plyos + sprint.
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedSep 30, 2024 12:34
- Last EditedOct 17, 2024 03:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
6
5 reps
-
1B
Long Lever Hamstring Isometric
6
10 mins
-
2A
Pull-Up (Bodyweight)
4
5 reps
-
2B
Step-Up (Weighted)
4
5 reps
-
3A
Handstand Isometric
3
10 mins
-
3B
1/2 Kneeling Thoracic Windmill
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
5
5 reps
-
1B
Long Lever Hamstring Isometric
5
10 mins
-
2A
Pull-Up (Bodyweight)
4
5 reps
-
2B
Step-Up (Weighted)
4
5 reps
-
3A
Handstand Isometric
3
10 mins
-
3B
1/2 Kneeling Thoracic Windmill
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
5 reps
-
1B
Long Lever Hamstring Isometric
4
10 mins
-
2A
Pull-Up (Bodyweight)
4
6 reps
-
2B
Step-Up (Weighted)
4
4 reps
-
3A
Handstand Isometric
3
15 mins
-
3B
1/2 Kneeling Thoracic Windmill
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
4 reps
-
1B
Long Lever Hamstring Isometric
4
15 mins
-
2A
Pull-Up (Bodyweight)
4
6 reps
-
2B
Step-Up (Weighted)
4
4 reps
-
3A
Handstand Isometric
3
15 mins
-
3B
1/2 Kneeling Thoracic Windmill
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
3 reps
-
1B
Long Lever Hamstring Isometric
4
15 mins
-
2A
Pull-Up (Bodyweight)
4
6 reps
-
2B
Step-Up (Weighted)
4
3 reps
-
3A
Handstand Isometric
3
20 mins
-
3B
1/2 Kneeling Thoracic Windmill
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
3 reps
-
1B
Long Lever Hamstring Isometric
3
15 mins
-
2A
Pull-Up (Bodyweight)
3
6 reps
-
2B
Step-Up (Weighted)
3
3 reps
-
3A
Handstand Isometric
3
20 mins
-
3B
1/2 Kneeling Thoracic Windmill
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
2
6 reps
-
1B
SL Box Jump
2
6 reps
-
1C
Lunge Decels
2
6 reps
-
1D
SL Depth Drop
2
6 reps
-
2A
Squat (Barbell)
6
5 reps
-
2B
Prone Row + ER
3
10 reps
-
3A
Front Rack Reverse Lunge
6
5 reps
-
3B
Copenhagen Plank
3
20 mins
-
4A
Goblet Cossack Squat
4
5 reps
-
4B
Seated Calf Raise
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
2
6 reps
-
1B
SL Box Jump
2
6 reps
-
1C
Lunge Decels
2
6 reps
-
1D
SL Depth Drop
2
6 reps
-
2A
Squat (Barbell)
5
5 reps
-
2B
Prone Row + ER
3
10 reps
-
3A
Front Rack Reverse Lunge
5
5 reps
-
3B
Copenhagen Plank
3
20 mins
-
4A
Goblet Cossack Squat
4
5 reps
-
4B
Seated Calf Raise
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
2
5 reps
-
1B
SL Box Jump
2
5 reps
-
1C
Lunge Decels
2
5 reps
-
1D
SL Depth Drop
2
5 reps
-
2A
Squat (Barbell)
4
5 reps
-
2B
Prone Row + ER
3
10 reps
-
3A
Front Rack Reverse Lunge
4
5 reps
-
3B
Copenhagen Plank
3
25 mins
-
4A
Goblet Cossack Squat
4
4 reps
-
4B
Seated Calf Raise
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Depth Drop Jump
2
4 reps
-
1B
DL Lateral To FWD Box Jump
2
4 reps
-
1C
SL Depth Drop Jump
2
4 reps
-
1D
Lateral Bound To Box Jump
2
4 reps
-
2A
Squat (Barbell)
4
4 reps
-
2B
Prone Row + ER
3
10 reps
-
3A
Front Rack Reverse Lunge
4
4 reps
-
3B
Copenhagen Plank
3
25 mins
-
4A
Goblet Cossack Squat
4
4 reps
-
4B
Seated Calf Raise
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Depth Drop Jump
2
3 reps
-
1B
DL Lateral To FWD Box Jump
2
3 reps
-
1C
SL Depth Drop Jump
2
3 reps
-
1D
Lateral Bound To Box Jump
2
3 reps
-
2A
Squat (Barbell)
4
3 reps
-
2B
Prone Row + ER
3
10 reps
-
3A
Front Rack Reverse Lunge
4
3 reps
-
3B
Copenhagen Plank
3
30 mins
-
4A
Goblet Cossack Squat
4
3 reps
-
4B
Seated Calf Raise
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Depth Drop Jump
2
2 reps
-
1B
DL Lateral To FWD Box Jump
2
2 reps
-
1C
SL Depth Drop Jump
2
2 reps
-
1D
Lateral Bound To Box Jump
2
2 reps
-
2A
Squat (Barbell)
3
3 reps
-
2B
Prone Row + ER
3
10 reps
-
3A
Front Rack Reverse Lunge
3
3 reps
-
3B
Copenhagen Plank
3
30 mins
-
4A
Goblet Cossack Squat
3
3 reps
-
4B
Seated Calf Raise
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Yoga Bridge
4
10 reps
-
1B
Farmer's Walk (Weighted)
4
40 reps
-
1C
Leg Extension
4
8 reps
-
2A
Zercher Squat (Barbell)
4
5 reps
-
2B
Prone Hamstring Curl
4
8 reps
-
3A
Bent Over Row (Dumbbell)
3
8 reps
-
3B
Deep Fly Isometric
3
10 mins
-
3C
1/2 Kneeling Cable Rotation
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Yoga Bridge
4
10 reps
-
1B
Farmer's Walk (Weighted)
4
40 reps
-
1C
Leg Extension
4
8 reps
-
2A
Zercher Squat (Barbell)
4
5 reps
-
2B
Prone Hamstring Curl
4
8 reps
-
3A
Bent Over Row (Dumbbell)
3
8 reps
-
3B
Deep Fly Isometric
3
10 mins
-
3C
1/2 Kneeling Cable Rotation
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Yoga Bridge
4
10 reps
-
1B
Farmer's Walk (Weighted)
4
40 reps
-
1C
Leg Extension
3
10 reps
-
2A
Zercher Squat (Barbell)
4
4 reps
-
2B
Prone Hamstring Curl
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
6 reps
-
3B
Deep Fly Isometric
3
10 mins
-
3C
1/2 Kneeling Cable Rotation
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Yoga Bridge
4
10 reps
-
1B
Farmer's Walk (Weighted)
4
40 reps
-
1C
Leg Extension
3
10 reps
-
2A
Zercher Squat (Barbell)
4
4 reps
-
2B
Prone Hamstring Curl
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
6 reps
-
3B
Deep Fly Isometric
3
15 mins
-
3C
1/2 Kneeling Cable Rotation
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Yoga Bridge
4
10 reps
-
1B
Farmer's Walk (Weighted)
4
40 reps
-
1C
Leg Extension
3
8 reps
-
2A
Zercher Squat (Barbell)
4
3 reps
-
2B
Prone Hamstring Curl
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
5 reps
-
3B
Deep Fly Isometric
3
15 mins
-
3C
1/2 Kneeling Cable Rotation
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Yoga Bridge
3
10 reps
-
1B
Farmer's Walk (Weighted)
3
40 reps
-
1C
Leg Extension
3
8 reps
-
2A
Zercher Squat (Barbell)
3
3 reps
-
2B
Prone Hamstring Curl
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
5 reps
-
3B
Deep Fly Isometric
3
15 mins
-
3C
1/2 Kneeling Cable Rotation
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
TKE
2
10 reps
-
1B
Banded Hip Flexion
2
15 reps
-
2A
DL Pogo - FWD
2
10 reps
-
2B
DL Pogo - BKWD
2
10 reps
-
3A
SL Pogo - FWD
2
6 reps
-
3B
SL Pogo - BKWD
2
6 reps
-
4A
A-March - Stationary
2
10 reps
-
4B
A-March
2
10 reps
-
4C
A-Skip - FWD
2
10 reps
-
5A
Wall Acceleration - Single Switch
2
6 reps
-
5B
Wall Acceleration - Double Switch
2
6 reps
-
6A
Skip - Max Height
1
1
4 reps
4 reps
70%
80%
6B
Skip - Max Distance
1
1
4 reps
4 reps
70%
80%
7A
Lateral - Push To Base
2
5 reps
-
7B
Lateral - Shuffle
2
10 reps
-
8
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
TKE
2
10 reps
-
1B
Banded Hip Flexion
2
15 reps
-
2A
DL Pogo - FWD
2
10 reps
-
2B
DL Pogo - BKWD
2
10 reps
-
3A
SL Pogo - FWD
2
6 reps
-
3B
SL Pogo - BKWD
2
6 reps
-
4A
A-March - Stationary
2
10 reps
-
4B
A-March
2
10 reps
-
4C
A-Skip - FWD
2
10 reps
-
5A
Wall Acceleration - Single Switch
2
6 reps
-
5B
Wall Acceleration - Double Switch
2
6 reps
-
6A
Skip - Max Height
1
1
4 reps
4 reps
70%
80%
6B
Skip - Max Distance
1
1
4 reps
4 reps
70%
80%
7A
Lateral - Push To Base
2
5 reps
-
7B
Lateral - Shuffle
2
10 reps
-
8
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
TKE
2
10 reps
-
1B
Banded Hip Flexion
2
15 reps
-
2A
DL Pogo - FWD
2
15 reps
-
2B
DL Pogo - BKWD
2
15 reps
-
3A
SL Pogo - FWD
2
10 reps
-
3B
SL Pogo - BKWD
2
10 reps
-
4A
A-March - Stationary
2
10 reps
-
4B
A-March
2
10 reps
-
4C
A-Skip - FWD
2
10 reps
-
5A
Wall Acceleration - Single Switch
2
8 reps
-
5B
Wall Acceleration - Double Switch
2
8 reps
-
6A
Skip - Max Height
1
1
4 reps
4 reps
75%
85%
6B
Skip - Max Distance
1
1
4 reps
4 reps
75%
85%
7A
Lateral - Push To Base
2
6 reps
-
7B
Lateral - Shuffle
2
15 reps
-
8
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
TKE
1
10 reps
-
1B
Banded Hip Flexion
1
15 reps
-
2A
DL Zig Zag - FWD
2
10 reps
-
2B
DL Zig Zag - BKWD
2
10 reps
-
3A
A-Skip - FWD
2
10 reps
-
3B
A-Skip - BKWD
2
10 reps
-
4A
Skip - Max Height
1
1
4 reps
4 reps
75%
90%
4B
Skip - Max Distance
1
1
4 reps
4 reps
75%
90%
5A
Lateral - Push To Base
2
6 reps
-
5B
Lateral - Shuffle
2
15 reps
-
6A
SL Bound W/ Cycle
2
10 reps
-
6B
Jog To Chop Decel
2
3 reps
-
6C
Split Stance Acceleration
2
6 reps
70%
6D
1/2 Kneeling Start Lateral Acceleration
2
3 reps
70%
7
Run
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
TKE
1
10 reps
-
1B
Banded Hip Flexion
1
15 reps
-
2A
DL Zig Zag - FWD
2
10 reps
-
2B
DL Zig Zag - BKWD
2
10 reps
-
3A
A-Skip - FWD
2
10 reps
-
3B
A-Skip - BKWD
2
10 reps
-
4A
Skip - Max Height
1
1
4 reps
4 reps
75%
100%
4B
Skip - Max Distance
1
1
4 reps
4 reps
75%
100%
5A
Lateral - Push To Base
2
6 reps
-
5B
Lateral - Shuffle
2
15 reps
-
6A
SL Bound W/ Cycle
2
10 reps
-
6B
Jog To Chop Decel
2
3 reps
-
6C
Split Stance Acceleration
2
6 reps
75%
6D
1/2 Kneeling Start Lateral Acceleration
2
3 reps
75%
7
Run
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
TKE
1
10 reps
-
1B
Banded Hip Flexion
1
15 reps
-
2A
DL Zig Zag - FWD
2
6 reps
-
2B
DL Zig Zag - BKWD
2
6 reps
-
3A
A-Skip - FWD
2
6 reps
-
3B
A-Skip - BKWD
2
6 reps
-
4A
Skip - Max Height
1
1
3 reps
3 reps
75%
100%
4B
Skip - Max Distance
1
1
3 reps
3 reps
75%
100%
5A
Lateral - Push To Base
2
6 reps
-
5B
Lateral - Shuffle
2
6 reps
-
6A
SL Bound W/ Cycle
2
6 reps
-
6B
Jog To Chop Decel
2
3 reps
-
6C
Split Stance Acceleration
2
6 reps
85%
6D
1/2 Kneeling Start Lateral Acceleration
2
3 reps
85%
7
Run
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
1/2 Kneeling Cable Chop - Down
3
8 reps
-
1B
1/2 Kneeling Cable Chop - Up
3
8 reps
-
2A
Deep Push-Up Tantrums
6
10 reps
-
2B
Bench Press (Barbell)
6
5 reps
-
3A
Incline SA Bench
4
5 reps
-
3B
Prone Y'S
4
10 reps
-
3C
Serratus Crawl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
1/2 Kneeling Cable Chop - Down
3
8 reps
-
1B
1/2 Kneeling Cable Chop - Up
3
8 reps
-
2A
Deep Push-Up Tantrums
5
10 reps
-
2B
Bench Press (Barbell)
5
5 reps
-
3A
Incline SA Bench
4
5 reps
-
3B
Prone Y'S
4
10 reps
-
3C
Serratus Crawl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
1/2 Kneeling Cable Chop - Down
3
6 reps
-
1B
1/2 Kneeling Cable Chop - Up
3
6 reps
-
2A
Deep Push-Up Tantrums
4
10 reps
-
2B
Bench Press (Barbell)
4
5 reps
-
3A
Incline SA Bench
4
4 reps
-
3B
Prone Y'S
4
10 reps
-
3C
Serratus Crawl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
1/2 Kneeling Cable Chop - Down
3
6 reps
-
1B
1/2 Kneeling Cable Chop - Up
3
6 reps
-
2A
Depth Drop Push-Up
4
4 reps
-
2B
Bench Press (Barbell)
4
4 reps
-
3A
Incline SA Bench
4
4 reps
-
3B
Prone Y'S
4
10 reps
-
3C
Serratus Crawl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
1/2 Kneeling Cable Chop - Down
3
5 reps
-
1B
1/2 Kneeling Cable Chop - Up
3
5 reps
-
2A
Depth Drop Push-Up
4
3 reps
-
2B
Bench Press (Barbell)
4
3 reps
-
3A
Incline SA Bench
4
3 reps
-
3B
Prone Y'S
4
10 reps
-
3C
Serratus Crawl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
1/2 Kneeling Cable Chop - Down
3
5 reps
-
1B
1/2 Kneeling Cable Chop - Up
3
5 reps
-
2A
Depth Drop Push-Up
3
3 reps
-
2B
Bench Press (Barbell)
3
3 reps
-
3A
Incline SA Bench
3
3 reps
-
3B
Prone Y'S
3
10 reps
-
3C
Serratus Crawl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Carioca
2
20 reps
-
1B
DL Lateral To FWD Box Jump
2
6 reps
50%
2A
Deadlift (Barbell)
5
5 reps
-
2B
Banded Deadbug
5
10 reps
-
3A
Push Press (Barbell)
4
5 reps
-
3B
SL DB Glute Bridge
4
5 reps
-
4A
Jav MB Thoracic Extension Mob
3
10 reps
-
4B
Reverse Hyperextension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Carioca
2
20 reps
-
1B
DL Lateral To FWD Box Jump
2
6 reps
50%
2A
Deadlift (Barbell)
4
5 reps
-
2B
Banded Deadbug
4
10 reps
-
3A
Push Press (Barbell)
4
5 reps
-
3B
SL DB Glute Bridge
4
5 reps
-
4A
Jav MB Thoracic Extension Mob
3
10 reps
-
4B
Reverse Hyperextension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Carioca
2
30 reps
-
1B
DL Lateral To FWD Box Jump
2
6 reps
75%
2A
Deadlift (Barbell)
4
4 reps
-
2B
Banded Deadbug
4
10 reps
-
3A
Push Press (Barbell)
4
4 reps
-
3B
SL DB Glute Bridge
4
4 reps
-
4A
Jav MB Thoracic Extension Mob
3
10 reps
-
4B
Reverse Hyperextension
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Carioca
2
30 reps
-
1B
Lateral A-Skip
2
10 reps
-
2A
Deadlift (Barbell)
4
3 reps
-
2B
Banded Deadbug
4
10 reps
-
3A
Push Press (Barbell)
4
4 reps
-
3B
SL DB Glute Bridge
4
4 reps
-
4A
Jav MB Thoracic Extension Mob
3
10 reps
-
4B
Reverse Hyperextension
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Carioca
2
30 reps
-
1B
Lateral A-Skip
2
10 reps
-
2A
Deadlift (Barbell)
3
3 reps
-
2B
Banded Deadbug
3
10 reps
-
3A
Push Press (Barbell)
4
3 reps
-
3B
SL DB Glute Bridge
4
3 reps
-
4A
Jav MB Thoracic Extension Mob
3
10 reps
-
4B
Reverse Hyperextension
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Carioca
2
30 reps
-
1B
Lateral A-Skip
2
10 reps
-
2A
Deadlift (Barbell)
3
2 reps
-
2B
Banded Deadbug
3
10 reps
-
3A
Push Press (Barbell)
3
3 reps
-
3B
SL DB Glute Bridge
3
3 reps
-
4A
Jav MB Thoracic Extension Mob
3
10 reps
-
4B
Reverse Hyperextension
3
6 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycle (Outdoors)
1
30 mins
-
2
A-Frame Toe Touch
1
10 reps
-
3
Lateral Bear Crawl
1
10 reps
-
4
Thread The Needle
1
10 reps
-
5
Bretzel + Breathe
1
5 reps
-
6
OH Plate + Foam Roller Thoracic Extension
1
0.5 mins
-
7
Couch Stretch Series
1
0.33 mins
-
8
1/2 Butterfly + Sidebend
1
0.33 mins
-
9
Prone Quad Stretch
1
0.33 mins
-
10
Cobra
1
0.33 mins
-
11
Scorpion
1
10 reps
-
12
Downward Dog
1
0.33 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycle (Outdoors)
1
35 mins
-
2
A-Frame Toe Touch
1
10 reps
-
3
Lateral Bear Crawl
1
10 reps
-
4
Thread The Needle
1
10 reps
-
5
Bretzel + Breathe
1
5 reps
-
6
OH Plate + Foam Roller Thoracic Extension
1
0.5 mins
-
7
Couch Stretch Series
1
0.33 mins
-
8
1/2 Butterfly + Sidebend
1
0.33 mins
-
9
Prone Quad Stretch
1
0.33 mins
-
10
Cobra
1
0.33 mins
-
11
Scorpion
1
10 reps
-
12
Downward Dog
1
0.33 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycle (Outdoors)
1
40 mins
-
2
A-Frame Toe Touch
1
10 reps
-
3
Lateral Bear Crawl
1
10 reps
-
4
Thread The Needle
1
10 reps
-
5
Bretzel + Breathe
1
5 reps
-
6
OH Plate + Foam Roller Thoracic Extension
1
0.5 mins
-
7
Couch Stretch Series
1
0.33 mins
-
8
1/2 Butterfly + Sidebend
1
0.33 mins
-
9
Prone Quad Stretch
1
0.33 mins
-
10
Cobra
1
0.33 mins
-
11
Scorpion
1
10 reps
-
12
Downward Dog
1
0.33 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycle (Outdoors)
1
45 mins
-
2
A-Frame Toe Touch
1
10 reps
-
3
Lateral Bear Crawl
1
10 reps
-
4
Thread The Needle
1
10 reps
-
5
Bretzel + Breathe
1
5 reps
-
6
OH Plate + Foam Roller Thoracic Extension
1
0.5 mins
-
7
Couch Stretch Series
1
0.33 mins
-
8
1/2 Butterfly + Sidebend
1
0.33 mins
-
9
Prone Quad Stretch
1
0.33 mins
-
10
Cobra
1
0.33 mins
-
11
Scorpion
1
10 reps
-
12
Downward Dog
1
0.33 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycle (Outdoors)
1
50 mins
-
2
A-Frame Toe Touch
1
10 reps
-
3
Lateral Bear Crawl
1
10 reps
-
4
Thread The Needle
1
10 reps
-
5
Bretzel + Breathe
1
5 reps
-
6
OH Plate + Foam Roller Thoracic Extension
1
0.5 mins
-
7
Couch Stretch Series
1
0.33 mins
-
8
1/2 Butterfly + Sidebend
1
0.33 mins
-
9
Prone Quad Stretch
1
0.33 mins
-
10
Cobra
1
0.33 mins
-
11
Scorpion
1
10 reps
-
12
Downward Dog
1
0.33 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycle (Outdoors)
1
55 mins
-
2
A-Frame Toe Touch
1
10 reps
-
3
Lateral Bear Crawl
1
10 reps
-
4
Thread The Needle
1
10 reps
-
5
Bretzel + Breathe
1
5 reps
-
6
OH Plate + Foam Roller Thoracic Extension
1
0.5 mins
-
7
Couch Stretch Series
1
0.33 mins
-
8
1/2 Butterfly + Sidebend
1
0.33 mins
-
9
Prone Quad Stretch
1
0.33 mins
-
10
Cobra
1
0.33 mins
-
11
Scorpion
1
10 reps
-
12
Downward Dog
1
0.33 mins
-
Week 1
1 / 6 Weeks
Day 1
1A
Romanian Deadlift (Barbell)6 Sets
5 Reps
-
1B
Long Lever Hamstring Isometric6 Sets
10 mins
-
2A
Pull-Up (Bodyweight)4 Sets
5 Reps
-
2B
Step-Up (Weighted)4 Sets
5 Reps
-
3A
Handstand Isometric3 Sets
10 mins
-
3B
1/2 Kneeling Thoracic Windmill3 Sets
5 Reps
-
Day 2
1A
Box Jump2 Sets
6 Reps
-
1B
SL Box Jump2 Sets
6 Reps
-
1C
Lunge Decels2 Sets
6 Reps
-
1D
SL Depth Drop2 Sets
6 Reps
-
2A
Squat (Barbell)6 Sets
5 Reps
-
2B
Prone Row + ER3 Sets
10 Reps
-
3A
Front Rack Reverse Lunge6 Sets
5 Reps
-
3B
Copenhagen Plank3 Sets
20 mins
-
4A
Goblet Cossack Squat4 Sets
5 Reps
-
4B
Seated Calf Raise4 Sets
5 Reps
-
Day 3
1A
Yoga Bridge4 Sets
10 Reps
-
1B
Farmer's Walk (Weighted)4 Sets
40 Reps
-
1C
Leg Extension4 Sets
8 Reps
-
2A
Zercher Squat (Barbell)4 Sets
5 Reps
-
2B
Prone Hamstring Curl4 Sets
8 Reps
-
3A
Bent Over Row (Dumbbell)3 Sets
8 Reps
-
3B
Deep Fly Isometric3 Sets
10 mins
-
3C
1/2 Kneeling Cable Rotation3 Sets
8 Reps
-
Day 4
1A
TKE2 Sets
10 Reps
-
1B
Banded Hip Flexion2 Sets
15 Reps
-
2A
DL Pogo - FWD2 Sets
10 Reps
-
2B
DL Pogo - BKWD2 Sets
10 Reps
-
3A
SL Pogo - FWD2 Sets
6 Reps
-
3B
SL Pogo - BKWD2 Sets
6 Reps
-
4A
A-March - Stationary2 Sets
10 Reps
-
4B
A-March2 Sets
10 Reps
-
4C
A-Skip - FWD2 Sets
10 Reps
-
5A
Wall Acceleration - Single Switch2 Sets
6 Reps
-
5B
Wall Acceleration - Double Switch2 Sets
6 Reps
-
6A
Skip - Max Height1 Set
1 Set
4 Reps
4 Reps
70%
80%
6B
Skip - Max Distance1 Set
1 Set
4 Reps
4 Reps
70%
80%
7A
Lateral - Push To Base2 Sets
5 Reps
-
7B
Lateral - Shuffle2 Sets
10 Reps
-
8
Run1 Set
20 mins
-
Day 5
1A
1/2 Kneeling Cable Chop - Down3 Sets
8 Reps
-
1B
1/2 Kneeling Cable Chop - Up3 Sets
8 Reps
-
2A
Deep Push-Up Tantrums6 Sets
10 Reps
-
2B
Bench Press (Barbell)6 Sets
5 Reps
-
3A
Incline SA Bench4 Sets
5 Reps
-
3B
Prone Y'S4 Sets
10 Reps
-
3C
Serratus Crawl4 Sets
10 Reps
-
Day 6
1A
Carioca2 Sets
20 Reps
-
1B
DL Lateral To FWD Box Jump2 Sets
6 Reps
50%
2A
Deadlift (Barbell)5 Sets
5 Reps
-
2B
Banded Deadbug5 Sets
10 Reps
-
3A
Push Press (Barbell)4 Sets
5 Reps
-
3B
SL DB Glute Bridge4 Sets
5 Reps
-
4A
Jav MB Thoracic Extension Mob3 Sets
10 Reps
-
4B
Reverse Hyperextension3 Sets
10 Reps
-
Day 7
1
Cycle (Outdoors)1 Set
30 mins
-
2
A-Frame Toe Touch1 Set
10 Reps
-
3
Lateral Bear Crawl1 Set
10 Reps
-
4
Thread The Needle1 Set
10 Reps
-
5
Bretzel + Breathe1 Set
5 Reps
-
6
OH Plate + Foam Roller Thoracic Extension1 Set
0.5 mins
-
7
Couch Stretch Series1 Set
0.33 mins
-
8
1/2 Butterfly + Sidebend1 Set
0.33 mins
-
9
Prone Quad Stretch1 Set
0.33 mins
-
10
Cobra1 Set
0.33 mins
-
11
Scorpion1 Set
10 Reps
-
12
Downward Dog1 Set
0.33 mins
-