Workout - Sheet - Football Advanced Off-Season Strength Training
Workout - Sheet - Football Advanced Off-Season Strength Training
Workout - Sheet - Football Advanced Off-Season Strength Training
Dynamic Warm Up
Cuban Press With Figure 8
3 Sets of 5 with 3Hip Flexor second count on Eccentric Prone way down
Strength Exercises
Weight
Strength Exercises
Weight
Back Squat
Perform each highlighted set of this exercise with a set of each exercise below
0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 30 seconds Quads and I-Band
5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 5 5 5 5 10 10 10 10 10 10
Bench Press
Perform each highlighted set of this exercise with a set of each exercise below
0.0 0.0 0.0 0.0 0.0 0.0 0.0 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each
5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 8 8 8 8 10 10 10 8 8 8 8 8 8
Rest only after you finish one set of each highlighted exercise
Rest only after you finish one set of each highlighted exercise
Hurdle Hop
Clap Push Up
RDL
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
6-Second Count On Way Up
Overhead Sit Up
Back Extension
Recovery
Recovery
Partner Stretching
Laying Relaxation
2:00
Dynamic Warm Up
Infraspinatus
3 sets of 5
Strength Exercises
Weight
Strength Exercises
Weight
Back Squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Choose Choose Choose Band Band Band
Sets/Reps
1 Set of 2:00
5 3 1 2 2 1 1 2 3 3 3 8 8 8 8 10 10 10 10 10 10
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Bench Press
3-Second Count On Way Down Set rack level to half the depth of your regular back squat 6- Second Count On Way Down
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00
5 3 1 2 2 1 1 2 3 3 3 8 8 8 8 8 8 8 8 8 8 8 8
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Russian Twist
Dips
Recovery
Recovery
Dynamic Warm Up
Cuban Press With Figure 8
3 Sets of 5 with 3Hip Flexor second count on Eccentric Prone way down
Strength Exercises
Weight
Strength Exercises
Weight
Back Squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 30 seconds Quads and I-Band
5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 5 5 5 5 10 10 10 10 10 10
Bench Press
Perform each highlighted set of this exercise with a set of each exercise below
0.0 0.0 0.0 0.0 0.0 0.0 0.0 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each
5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 8 8 8 8 10 10 10 8 8 8 8 8 8
Perform each highlighted set of this exercise with a set of each exercise below
Rest only after you finish one set of each highlighted exercise
Rest only after you finish one set of each highlighted exercise
Hurdle Hop
Clap Push Up
RDL
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
6-Second Count On Way Up
Overhead Sit Up
Back Extension
Recovery
Recovery
Partner Stretching
Laying Relaxation
2:00
Dynamic Warm Up
Infraspinatus
3 sets of 5
Strength Exercises
Weight
Strength Exercises
Weight
Back Squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Band Band Band Band Choice Choice Choice Band Band Band
Sets/Reps
1 Set of 2:00
5 3 1 2 2 1 1 1 3 3 3 8 8 8 8 10 10 10 10 10 10
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Bench Press
3-Second Count On Way Down Set rack level to half the depth of your regular back squat 6- Second Count On Way Down
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00
5 3 1 2 2 1 1 2 3 3 3 8 8 8 8 8 8 8 8 8 8 8 8
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Russian Twist
Dips
Recovery
Recovery
Dynamic Warm Up
Cuban Press With Figure 8
3 Sets of 5 with 3Hip Flexor second count on Eccentric Prone way down
Strength Exercises
Weight
Strength Exercises
Weight
Back Squat
Perform each highlighted set of this exercise with a set of each exercise below
0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 30 seconds Quads and I-Band
5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 4 4 4 4 10 10 10 10 10 10
Bench Press
Perform each highlighted set of this exercise with a set of each exercise below
0.0 0.0 0.0 0.0 0.0 0.0 0.0 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs 10 to 15 lbs No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each
5 3 1 3 3 3 3 4 4 4 4 4 4 4 4 6 6 6 6 10 10 10 8 8 8 8 8 8
Rest only after you finish one set of each highlighted exercise
Rest only after you finish one set of each highlighted exercise
Hurdle Hop
Clap Push Up
RDL
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
6-Second Count On Way Up
Overhead Sit Up
Back Extension
Recovery
Recovery
Partner Stretching
Laying Relaxation
2:00
Dynamic Warm Up
Infraspinatus
3 sets of 5
Strength Exercises
Weight
Strength Exercises
Weight
Back Squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Choice Choice Choice Band Band Band
Sets/Reps
1 Set of 2:00
5 3 1 2 2 1 1 1 3 3 3 6 6 6 6 10 10 10 10 10 10
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Bench Press
3-Second Count On Way Down Set rack level to half the depth of your regular back squat 6- Second Count On Way Down
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose Choose
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00
5 3 1 2 2 1 1 1 3 3 3 6 6 6 6 8 8 8 8 8 8 8 8
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Russian Twist
Dips
Recovery
Recovery
Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor 3 Sets of 5 with 3second hold Isometric Prone Extension Flexion Shoulder Shock
Strength Exercises
Weight
Strength Exercises
Weight
Back Squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load Choose Choose Choose No Load
5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 5 5 5 5
1 Set To Fatigue 1 Set To Fatigue 1 Set To Fatigue
Bench Press
0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0
5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 6 6 6 6 6 6 6 6 5 5 5 5 5 5 5 5
4 Sets of :30 or 2 sets of 1:00 4 Sets of :30 or 2 sets of 1:00
Rest only after you finish one set of each highlighted exercise
Clap Push Up
Rest only after you finish one set of each highlighted exercise
Box Jump
RDL
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Pause At Bottom
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose Choose
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Pause At Top
Glute Ham Isometric Sit Up Hold Back Extension With Hold Glute Ham Isometric Hold
Recovery
Pause At Bottom
10 10 10
4 Sets of :30 or 2 sets of 1:00
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00
Choose Choose
Sets/Reps
2 sets of 30 seconds each 2:00
Hold Isometrically
Hold Isometrically
Dynamic Warm Up
Push Up Scapula Shrug
Bench Glute Isometric Hold
3 Sets of 5 with 3second hold
Tea Cup
3 sets of 5
Strength Exercises
Weight
Strength Exercises
Weight
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Choose Choose Choose 0.0 0.0 0.0 No Load
5 3 1 2 2 1 1 2 3 3 3 8 8 8 8 10 10 10 8 8 8
4 Sets of :30 or 2 sets of 1:00
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Hold Isometrically At Parallel
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
5 3 1 2 2 1 1 2 3 3 3 5 5 5 5 5 5 5 5 5 5 5 5
4 Sets of :30 or 2 sets of 1:00 4 Sets of :30 or 2 sets of 1:00
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Hold Isometrically At Parallel Hold Isometrically At Parallel
Pause On Box
Pause At Bottom
Set rack level to half the depth of your regular back squat Pause At Bottom
Recovery
Sets/Reps
1 Set of 2:00
No Load Choose
Sets/Reps
2 sets of 30 seconds each 2:00
Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor 3 Sets of 5 with 3second hold Isometric Prone Extension Flexion Shoulder Shock
Strength Exercises
Weight
Strength Exercises
Weight
Back Squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load Choose Choose Choose No Load
5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 5 5 5 5
1 Set To Fatigue 1 Set To Fatigue 1 Set To Fatigue
Bench Press
0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0
5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 6 6 6 6 6 6 6 6 5 5 5 5 5 5 5 5
6 Sets of :30 or 3 sets of 1:00 6 Sets of :30 or 3 sets of 1:00
Rest only after you finish one set of each highlighted exercise
Clap Push Up
Rest only after you finish one set of each highlighted exercise
Box Jump
RDL
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Pause At Bottom
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Pause At Top
Glute Ham Isometric Sit Up Hold Back Extension With Hold Glute Ham Isometric Hold
Recovery
Pause At Bottom
10 10 10
6 Sets of :30 or 3 sets of 1:00
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00
Choose Choose
Sets/Reps
2 sets of 30 seconds each 2:00
Hold Isometrically
Hold Isometrically
Dynamic Warm Up
Push Up Scapula Shrug
Bench Glute Isometric Hold
3 Sets of 5 with 3second hold
Tea Cup
3 sets of 5
Strength Exercises
Weight
Strength Exercises
Weight
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Band Band Band Band Choose Choose Choose 0.0 0.0 0.0 No Load
5 3 1 2 2 1 1 1 3 3 3 6 6 6 6 10 10 10 8 8 8
6 Sets of :30 or 3 sets of 1:00
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Hold Isometrically At Parallel
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
5 3 1 2 2 1 1 1 3 3 3 5 5 5 5 5 5 5 5 5 5 5 5
6 Sets of :30 or 3 sets of 1:00 6 Sets of :30 or 3 sets of 1:00
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Hold Isometrically At Parallel Hold Isometrically At Parallel
Pause On Box
Pause At Bottom
Set rack level to half the depth of your regular back squat Pause At Bottom
Recovery
Sets/Reps
1 Set of 2:00
No Load Choose
Sets/Reps
2 sets of 30 seconds each 2:00
Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor 3 Sets of 5 with 3second hold Isometric Prone Extension Flexion Shoulder Shock
Strength Exercises
Weight
Strength Exercises
Weight
Back Squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load No Load 0.0 0.0 0.0 0.0 No Load No Load No Load Choose Choose Choose No Load
5 3 1 1 1 1 1 4 4 4 4 3 3 3 3 4 4 4 4 4 4 4 4
1 Set To Fatigue 1 Set To Fatigue 1 Set To Fatigue
Bench Press
0.0 0.0 0.0 No Load No Load No Load No Load No Load No Load No Load No Load 0.0 0.0 0.0 0.0 0.0
5 3 1 1 1 1 1 3 3 3 3 3 3 3 3 3 3 3 3 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5
4 Sets of 1:00 or 2 Sets of 2:00 4 Sets of 1:00 or 2 Sets of 2:00
Rest only after you finish one set of each highlighted exercise
Clap Push Up
Rest only after you finish one set of each highlighted exercise
Box Jump
RDL
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Pause At Bottom
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose Choose
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Pause At Top
Glute Ham Isometric Sit Up Hold Back Extension With Hold Glute Ham Isometric Hold
Recovery
Pause At Bottom
10 10 10
4 Sets of 1:00 or 2 Sets of 2:00
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00
Choose Choose
Sets/Reps
2 sets of 30 seconds each 2:00
Hold Isometrically
Hold Isometrically
Dynamic Warm Up
Push Up Scapula Shrug
Bench Glute Isometric Hold
3 Sets of 5 with 3second hold
Tea Cup
3 sets of 5
Strength Exercises
Weight
Strength Exercises
Weight
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Band Band Band Band Choose Choose Choose 0.0 0.0 0.0 No Load
Sets/Reps
1 Set of 2:00
5 3 1 2 2 1 1 1 3 3 3 6 6 6 6 10 10 10 8 8 8
4 Sets of 1:00 or 2 Sets of 2:00
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load Choose
5 3 1 2 2 1 1 1 3 3 3 5 5 5 5 5 5 5 5 5 5 5 5
4 Sets of 1:00 or 2 Sets of 2:00 4 Sets of 1:00 or 2 Sets of 2:00
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Pause On Box
Pause At Bottom
Set rack level to half the depth of your regular back squat Pause At Bottom
Partner Lateral Med Ball Toss Zercher Good Morning Isometric Squat Hold
Recovery
Sets/Reps
2 sets of 30 seconds each 2:00
Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor Oscillatory Prone
3 Sets of 10 oscillations
3 sets of 5
Strength Exercises
Weight
Strength Exercises
Weight
Back Squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Partner
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose No Load
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each
Rest only after you finish one set of each highlighted exercise
Rest only after you finish one set of each highlighted exercise
Hurdle Hop
Clap Push Up
Wrap bands around shoulders and chest, attach to a rack above, and perform push ups
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Make EXPLOSIVE
Incline Overhead Sit Up Back Extension With Twist Partner Squat Oscillatory
Recovery
Make EXPLOSIVE
Push Press
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00
Partner Stretching
Laying Relaxation
2:00
Dynamic Warm Up
Push Up Scapula Shrug 3 sets of 5 per arm Oscillatory Bench Glute Lifts
3 Sets of 10 oscillations
Tea Cup
3 sets of 5
Strength Exercises
Weight
Strength Exercises
Weight
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose 0.0 0.0 0.0 No Load
5 3 1 2 2 1 1 2 2 2 2 6 6 6 6 10 10 10 6 6 6
2 Sets of 10 Oscillations Each
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Band Band Band 0.0 0.0 0.0 No Load
5 3 1 2 2 1 1 2 2 2 2 5 5 5 5 8 8 8 8 8 8
2 Sets of 10 Oscillations Each
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
Set rack level to half the depth of your regular back squat
Partner Lateral Med Ball Toss Zercher Good Morning Oscillatory Single Leg Squat
Recovery
Make EXPLOSIVE
Make EXPLOSIVE
Sets/Reps
1 Set of 2:00
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00
Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor Oscillatory Prone
3 Sets of 10 oscillations
3 sets of 5
Strength Exercises
Weight
Strength Exercises
Weight
Back Squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Partner
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose No Load
Rest only after you finish one set of each highlighted exercise
Rest only after you finish one set of each highlighted exercise
Hurdle Hop
Clap Push Up
Wrap bands around shoulders and chest, attach to a rack above, and perform push ups
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Make EXPLOSIVE
Incline Overhead Sit Up Back Extension With Twist Partner Squat Oscillatory
Recovery
Make EXPLOSIVE
Push Press
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00
Recovery
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00
Dynamic Warm Up
Push Up Scapula Shrug 3 sets of 5 per arm Oscillatory Bench Glute Lifts
3 Sets of 10 oscillations
Tea Cup
3 sets of 5
Strength Exercises
Weight
Strength Exercises
Weight
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose 0.0 0.0 0.0 No Load
5 3 1 2 1 1 1 2 2 2 2 6 6 6 6 10 10 10 6 6 6
3 Sets of 10 Oscillations Each
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Band Band Band 0.0 0.0 0.0 No Load
5 3 1 2 1 1 1 2 2 2 2 5 5 5 5 8 8 8 8 8 8
3 Sets of 10 Oscillations Each
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
Set rack level to half the depth of your regular back squat
Partner Lateral Med Ball Toss Zercher Good Morning Oscillatory Single Leg Squat
Recovery
Make EXPLOSIVE
Make EXPLOSIVE
Sets/Reps
1 Set of 2:00
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00
Dynamic Warm Up
Cuban Press Incline With Figure 8 Hip Flexor Oscillatory Prone
3 Sets of 10 oscillations
3 sets of 5
Strength Exercises
Weight
Strength Exercises
Weight
Back Squat
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Partner
Bench Press
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 No Load No Load No Load No Load Band Band Band Band 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose No Load
Rest only after you finish one set of each highlighted exercise
Rest only after you finish one set of each highlighted exercise
Hurdle Hop
Clap Push Up
Wrap bands around shoulders and chest, attach to a rack above, and perform push ups
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Make EXPLOSIVE
Incline Overhead Sit Up Back Extension With Twist Partner Squat Oscillatory
Recovery
Make EXPLOSIVE
Push Press
Sets/Reps
2 sets of 30 seconds per leg 2 sets of 1:00
Recovery
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00
Dynamic Warm Up
Push Up Scapula Shrug 3 sets of 5 per arm Oscillatory Bench Glute Lifts
3 Sets of 10 oscillations
Tea Cup
3 sets of 5
Strength Exercises
Weight
Strength Exercises
Weight
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Choose Choose Choose 0.0 0.0 0.0 No Load
5 3 1 2 1 1 1 1 2 2 2 6 6 6 6 10 10 10 6 6 6
3 Sets of 10 Oscillations Each
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Choose Choose Choose Choose Band Band Band 0.0 0.0 0.0 No Load
5 3 1 2 1 1 1 1 2 2 2 5 5 5 5 8 8 8 8 8 8
3 Sets of 10 Oscillations Each
1:30 1:30 1:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00
Small Range of Motion Near Parallel
Set rack level to half the depth of your regular back squat
Partner Lateral Med Ball Toss Zercher Good Morning Oscillatory Single Leg Squat
Recovery
Make EXPLOSIVE
Make EXPLOSIVE
Sets/Reps
1 Set of 2:00
Sets/Reps
2 sets of 30 seconds 2 sets of 30 seconds each 2:00