[PHASE 1 pdf]
WEEK 1
[Phase 1 Demos]
Monday - STRENGTH
DYNAMIC WARM UP:
Jumping Jacks - 30 seconds
WGS - 5X each leg
Single Leg Reach - 5X each leg
Alternating Side Lunge w/ Reach - 5X each leg
Inchworms - 5X
Linear/Lateral Reach - 5X each side
Bear Crawl/Box Crawl - 20 seconds
1A)Squat to Box | 1B) Incline Pushup | 2A) Hinge w/dowell | 2B) Inverted Row | 3A) Farmer Carry | 3B) Bear Crawl | ||
|---|---|---|---|---|---|---|---|
SETS | | 2 | 2 | 2 | 2 | 2 | 2 |
REPS | | 8 | 8 | 8 | 8 | 100ft | 100ft |
REST | | 0s | 60s | 0s | 60s | 0s | 60s |
Farmer Carry weight: _____30-50% of body weight____
Tuesday - SPEED
DYNAMIC WARM UP:
Jog - 30 yards x 2
Backpedal - 30 yards x 2
High Knee Carioca - 15 yards x 2
Lateral Shuffle - 15 yards x 2
POGOS - 15 yards x 1
Broad Jump - 15 yards x 1
Power Skips - 30 yards x 1
1A) March | 1B) Roll Over Stomps | 1C) Box Jump | 1D) TK Chest Pass | 2A) Mirror Arm Action | 2B) Overhead throw Distance | 2C) Broad Jumps | 2D) A-Skip | ||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 2 | 2 | 2 | 2 | 2 | 2 | 2 | 2 |
REPS | | 30 yd | 8 | 5 | 6 | 30S | 8 | 5 | 30yd |
REST | | 30s | 30s | 30s | 90s | 30s | 30s | 90s | 30yd |
Wednesday - REST
Thursday - STRENGTH
DYNAMIC WARM UP:
Jumping Jacks - 30 seconds
WGS - 5X each leg
Single Leg Reach - 5X each leg
Alternating Side Lunge w/ Reach - 5X each leg
Inchworms - 5X
Linear/Lateral Reach - 5X each side
Bear Crawl/Box Crawl - 20 seconds
1A)Squat to Box | 1B) Incline Pushup | 2A) Hinge w/dowell | 2B) Inverted Row | 3A) Farmer Carry | 3B) Bear Crawl | ||
|---|---|---|---|---|---|---|---|
SETS | | 2 | 2 | 2 | 2 | 2 | 2 |
REPS | | 8 | 8 | 8 | 8 | 100ft | 100ft |
REST | | 0s | 60s | 0s | 60s | 0s | 60s |
Farmer Carry weight: _________
Friday - SPEED
Jog - 30 yards x 2
Backpedal - 30 yards x 2
High Knee Carioca - 15 yards x 2
Lateral Shuffle - 15 yards x 2
POGOS - 15 yards x 1
Broad Jump - 15 yards x 1
Power Skips - 30 yards x 1
1A) Push Up Start | 1B) HK Anti-Rot. Throw | 1C) Lateral Hurdle Jump | 1D) Crossover Drill | 2A) HK Start | 2B) Scoop Toss | 2C) 90 Deg Vertical | 2D) Hip Switch | ||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 4 | 2 | 2 | 2 | 4 | 2 | 2 | 2 |
REPS | | 15 yd | 10 each | 5 each | 5 each | 15yd | 10 each | 4 each | 5 each |
REST | | 30s | 30s | 30s | 90s | 30s | 30s | 30s | 90s |
Sat/Sun - REST
WEEK 2
Monday - STRENGTH
DYNAMIC WARM UP:
Jumping Jacks - 30 seconds
WGS - 5X each leg
Single Leg Reach - 5X each leg
Alternating Side Lunge w/ Reach - 5X each leg
Inchworms - 5X
Linear/Lateral Reach - 5X each side
Bear Crawl/Box Crawl - 20 seconds
1A)Squat to Box | 1B) Incline Pushup | 2A) Hinge w/dowell | 2B) Inverted Row | 3A) Farmer Carry | 3B) Bear Crawl | ||
|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 6 | 6 | 6 | 6 | 100ft | 50ft |
REST | | 0s | 60s | 0s | 60s | 0s | 60s |
Farmer Carry weight: _________
Tuesday - SPEED
DYNAMIC WARM UP:
Jog - 30 yards x 2
Backpedal - 30 yards x 2
High Knee Carioca - 15 yards x 2
Lateral Shuffle - 15 yards x 2
POGOS - 15 yards x 1
Broad Jump - 15 yards x 1
Power Skips - 30 yards x 1
1A) March | 1B) Roll Over Stomps | 1C) Box Jump | 1D) TK Chest Pass | 2A) Mirror Arm Action | 2B) Overhead throw Distance | 2C) Broad Jumps | 2D) A-Skip | ||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 16 | 8 | 5 | 6 | 30S | 8 | 5 | 16 |
REST | | 30s | 30s | 30s | 90s | 30s | 30s | 90s | 30s |
Wednesday - REST
Thursday - STRENGTH
DYNAMIC WARM UP:
Jumping Jacks - 30 seconds
WGS - 5X each leg
Single Leg Reach - 5X each leg
Alternating Side Lunge w/ Reach - 5X each leg
Inchworms - 5X
Linear/Lateral Reach - 5X each side
Bear Crawl/Box Crawl - 20 seconds
1A)Squat to Box | 1B) Incline Pushup | 2A) Hinge w/dowell | 2B) Inverted Row | 3A) Farmer Carry | 3B) Bear Crawl | ||
|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 6 | 6 | 6 | 6 | 100ft | 100ft |
REST | | 0s | 60s | 0s | 60s | 0s | 60s |
Farmer Carry weight: _________
Friday - SPEED
DYNAMIC WARM UP:
Jog - 30 yards x 2
Backpedal - 30 yards x 2
High Knee Carioca - 15 yards x 2
Lateral Shuffle - 15 yards x 2
POGOS - 15 yards x 1
Broad Jump - 15 yards x 1
Power Skips - 30 yards x 1
1A) Push Up Start | 1B) HK Anti-Rot. Throw | 1C) Lateral Hurdle Jump | 1D) Crossover Drill | 2A) HK Start | 2B) Scoop Toss | 2C) 90 Deg Vertical | 2D) Hip Switch | ||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 5 | 3 | 3 | 5 | 3 | 3 | 3 | |
REPS | | 15 yd | 8 each | 5 | 15yd | 8 each | 4 each | 5 each | |
REST | | 30s | 30s | 90s | 30s | 30s | 30s | 90s |
Sat/Sun - REST
WEEK 3
Monday - STRENGTH
DYNAMIC WARM UP:
Jumping Jacks - 30 seconds
WGS - 5X each leg
Single Leg Reach - 5X each leg
Alternating Side Lunge w/ Reach - 5X each leg
Inchworms - 5X
Linear/Lateral Reach - 5X each side
Bear Crawl/Box Crawl - 20 seconds
1A)Squat to Box | 1B) Incline Pushup | 2A) Hinge w/dowell | 2B) Inverted Row | 3A) Farmer Carry | 3B) Bear Crawl | ||
|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 8 | 8 | 8 | 8 | 100ft | 50ft |
REST | | 0s | 60s | 0s | 60s | 0s | 60s |
Farmer Carry weight: _________
Tuesday - SPEED
DYNAMIC WARM UP:
Jog - 30 yards x 2
Backpedal - 30 yards x 2
High Knee Carioca - 15 yards x 2
Lateral Shuffle - 15 yards x 2
POGOS - 15 yards x 1
Broad Jump - 15 yards x 1
Power Skips - 30 yards x 1
1A) March | 1B) Roll Over Stomps | 1C) Box Jump | 1D) TK Chest Pass | 2A) Mirror Arm Action | 2B) Overhead throw Distance | 2C) Broad Jumps | 2D) A-Skip | ||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 16 | 10 | 6 | 8 | 30S | 10 | 6 | 16 |
REST | | 30s | 30s | 30s | 90s | 30s | 30s | 90s | 30s |
Wednesday - REST
Thursday - STRENGTH
DYNAMIC WARM UP:
Jumping Jacks - 30 seconds
WGS - 5X each leg
Single Leg Reach - 5X each leg
Alternating Side Lunge w/ Reach - 5X each leg
Inchworms - 5X
Linear/Lateral Reach - 5X each side
Bear Crawl/Box Crawl - 20 seconds
1A)Squat to Box | 1B) Incline Pushup | 2A) Hinge w/dowell | 2B) Inverted Row | 3A) Farmer Carry | 3B) Bear Crawl | ||
|---|---|---|---|---|---|---|---|
SETS | | 3 | 3 | 3 | 3 | 3 | 3 |
REPS | | 8 | 8 | 8 | 8 | 100ft | 50ft |
REST | | 0s | 60s | 0s | 60s | 0s | 60s |
Farmer Carry weight: _________
Friday - SPEED
DYNAMIC WARM UP:
Jog - 30 yards x 2
Backpedal - 30 yards x 2
High Knee Carioca - 15 yards x 2
Lateral Shuffle - 15 yards x 2
POGOS - 15 yards x 1
Broad Jump - 15 yards x 1
Power Skips - 30 yards x 1
1A) Push Up Start | 1B) HK Anti-Rot. Throw | 1C) Lateral Hurdle Jump | 1D) Crossover Drill | 2A) HK Start | 2B) Scoop Toss | 2C) 90 Deg Vertical | 2D) Hip Switch | ||
|---|---|---|---|---|---|---|---|---|---|
SETS | | 6 | 3 | 3 | 6 | 3 | 3 | 3 | |
REPS | | 15 yd | 10 each | 5 | 15yd | 10 each | 5 each | 6 each | |
REST | | 30s | 30s | 90s | 30s | 30s | 30s | 90s |