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Jumping Jacks x 15Seal Jacks x 15Body Squats x 10Reverse Lunges x 10 each legA-skips x 15 yards down and backCossack Squats x 5 Each SideSide Shuffle x 15 yards down and backStanding Leg Swings x 10 front/back 10 side/sideWalking Lunges x 10 each legHip Thrusts x 10Single Leg Hip Thrusts x 5 each legBent Knee Iron Cross x 5 each sideRoll-Overs into V-sits x 10Quadruped Fire Hydrants x 10Quadruped Circles x 10 forward, reverseAlternating Prone Scorpion x 5/sideMountain Climbers x 20Rocking Groin Frog Stretch x 8Squat to Stand x 5
Low Pogo Jumps 2x10secHigh Pogo Jumps 2x10secHigh Knee Run 2x10 yardsPower Skips 2x30 yards10 yard sprint x2
SPEEDA) 30 yard Build Up SprintsSet 1 50%Set 2 60%Set 3 70%Set 4 80%Set 5 90%
B) 10 Yard Pushup Start x 475 second rest
C) 10-yard Falling Start x 375 second rest
D) Double Broad Jump x 1060 second rest
E) Backward Overhead Med Ball Throws x 1545 second rest
A) DB Bench Press
Week Sets Reps Rest Tempo1 4 10/8/6/202 4 10/8/6/203 4 10/8/6/204 4 10/8/6/20
B) Pull-Up Cluster
Week Sets Reps Rest Tempo1 3 3/3/3/3 30s/3min2 3 3/3/3/3 30s/3min3 3 3/3/3/3 30s/3min4 3 3/3/3/3 30s/3min
C1) DB Rows
Week Sets Reps Rest Tempo1 4 6and 42 4 6and 43 4 6and 44 3 6and 4
C1) Iso-Dynamic Shoulder Raises
Week Sets Reps Rest Tempo1 3 82 3 83 3 84 3 8
D) DB Incline Shrug
Week Sets Reps Rest Tempo1 4 102 4 103 4 104 4 10
E1) Hammer Curls
Week Sets Reps Rest Tempo1 4 102 4 103 4 104 4 10
E2) Push-Up Death
Week Sets Reps Rest Tempo1 2 5/5/5/5/5
2 2 5/5/5/5/53 2 5/5/5/5/54 2 5/5/5/5/5
DB Bench Press
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Pull-Up Cluster
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
DB Rows
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Iso-Dynamic Shoulder Raises
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
DB Incline Shrug
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Hammer Curls
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Push-Up Death
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A) Box Jumps
Week Sets Reps Rest Tempo1 4 22 4 23 4 24 4 2
B) Front Squat Grip Reverse Lunge
Week Sets Reps Rest Tempo1 4 42 4 43 4 44 4 4
C) Rack Pulls
Week Sets Reps Rest Tempo1 4 52 4 53 4 54 4 5
D1) Palloff Press
Week Sets Reps Rest Tempo1 4 12/side2 4 12/side3 4 12/side4 4 12/side
D2) Wide Stance Cable Chop
Week Sets Reps Rest Tempo1 4 6/side2 4 6/side3 4 6/side4 4 6/side
Box Jumps
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Front Squat Grip Reverse Lunge
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Rack Pulls
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Palloff Press
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Wide Stance Cable Chop
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A) Pull-Ups
Week Sets Reps Rest Tempo1 3 MAX LONG2 3 MAX3 3 MAX4 3 MAX
B1) Incline Bench
Week Sets Reps Rest Tempo1 3 102 3 103 3 104 3 10
B2) Face Pulls
Week Sets Reps Rest Tempo1 4 82 4 83 4 84 4 8
C) 1-Arm DB Military Press
Week Sets Reps Rest Tempo1 4 82 4 83 4 84 4 8
D1) BB Curls
Week Sets Reps Rest Tempo1 4 6and4 30s/2min2 4 6and4 30s/2min3 4 6and4 30s/2min4 4 6and4 30s/2min
D2) Rope Tricep Extensions
Week Sets Reps Rest Tempo1 4 152 4 153 4 154 4 15
E) Farmer's Walk
Week Sets Reps Rest Tempo1 3 60s
2 3 60s3 3 60s4 3 60s
Pull-Ups
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Incline Bench
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Face Pulls
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1-Arm DB Military Press
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
BB Curls
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Rope Tricep Extensions
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Farmer's Walk
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A) Front Squat Cluster
Week Sets Reps Rest Tempo1 4 2/2/2/2 30s/3min+2 4 2/2/2/2 30s/3min+3 4 2/2/2/2 30s/3min+4 4 2/2/2/2 30s/3min+
B) BB Hip Thrusts
Week Sets Reps Rest Tempo1 3 52 3 53 3 54 3 5
C) 1-Leg RDL
Week Sets Reps Rest Tempo1 3 62 3 63 3 64 3 6
D) Farmer's Walk, Speed Crunches
Week Sets Reps Rest Tempo1 5 60s/60s 1min2 5 60s/60s 1min3 5 60s/60s 1min4 5 60s/60s 1min
Front Squat Cluster
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
BB Hip Thrusts
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1-Leg RDL
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Farmer's Walk, Speed Crunches
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
**Full Warm-up**1. Concentric Only Pushups x50-752. Concentric Only Pull-Ups x50-753. Isometric Lunge 5x10s/Leg-2 Min Rest4. Isometric Squat Hold 5x10s-2 Min Rest
