Program Description
Get faster and more explosive. In addition to getting more athletic.
Program Overview
- LevelNovice
- GoalAthletics
- EquipmentAt Home
- Program Length2 weeks
- Time Per Workout20 minutes
- CreatedMar 25, 2024 10:05
- Last EditedSep 01, 2024 09:38
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
5
8 reps
RPE 8.5
2
Single Leg Glute Bridge
2
10 reps
RPE 8.5
3
Banded Fire Hydrants
2
12 reps
RPE 8.5
4
Banded Backwards Kicks
2
15 reps
RPE 8.5
5
Deadbugs
4
20 reps
RPE 8.5
6
Plank
4
45 mins
RPE 8.5
7
Squat (Bodyweight)
2
20 reps
RPE 8.5
8
Lunge (Bodyweight)
2
20 reps
RPE 8.5
9
Split Squat
2
20 reps
RPE 8.5
10
Jump Squat
1
20 reps
RPE 8.5
11
Bear Crawl
2
20 reps
RPE 8.5
12
Abs Crunch (Bodyweight)
2
25 reps
RPE 8.5
13
Reverse Abs Crunch (Bodyweight)
2
25 reps
RPE 8.5
14
Burpee
2
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
5
8 reps
RPE 8.5
2
Single Leg Glute Bridge
2
10 reps
RPE 8.5
3
Banded Fire Hydrants
2
12 reps
RPE 8.5
4
Banded Backwards Kicks
2
15 reps
RPE 8.5
5
Deadbugs
4
20 reps
RPE 8.5
6
Plank
4
45 mins
RPE 8.5
7
Squat (Bodyweight)
2
20 reps
RPE 8.5
8
Lunge (Bodyweight)
2
20 reps
RPE 8.5
9
Split Squat
2
20 reps
RPE 8.5
10
Jump Squat
1
20 reps
RPE 8.5
11
Bear Crawl
2
20 reps
RPE 8.5
12
Abs Crunch (Bodyweight)
2
25 reps
RPE 8.5
13
Reverse Abs Crunch (Bodyweight)
2
25 reps
RPE 8.5
14
Burpee
2
20 reps
RPE 8.5
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 4
No exercises added to this day
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 2 Weeks
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 4
No exercises added to this day
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 1
1
Push Up (Incline)5 Sets
8 Reps
@8.5
2
Single Leg Glute Bridge2 Sets
10 Reps
@8.5
3
Banded Fire Hydrants2 Sets
12 Reps
@8.5
4
Banded Backwards Kicks2 Sets
15 Reps
@8.5
5
Deadbugs4 Sets
20 Reps
@8.5
6
Plank4 Sets
45 mins
@8.5
7
Squat (Bodyweight)2 Sets
20 Reps
@8.5
8
Lunge (Bodyweight)2 Sets
20 Reps
@8.5
9
Split Squat2 Sets
20 Reps
@8.5
10
Jump Squat1 Set
20 Reps
@8.5
11
Bear Crawl2 Sets
20 Reps
@8.5
12
Abs Crunch (Bodyweight)2 Sets
25 Reps
@8.5
13
Reverse Abs Crunch (Bodyweight)2 Sets
25 Reps
@8.5
14
Burpee2 Sets
20 Reps
@8.5