Tips For Using This Program For Sets Without Percentages* *This program does not include any sets with percentages. It’s a developmental program designed to start light and build slowly as the lifter’s technique and form allows. **You should always aim to leave 1 or 2 reps “in the tank” each set. Meaning, you never run…
Week 8 Day 3 Warm-up Exercise Reps Jump Rope x 30 sec Leg Swings Front/Back x 10e Leg Swings Side/Side x 10e Mountain Climbers x 10 Jump Rope x 30 sec Reach Thru + Rotate x 5e Pushups x 10 Lateral Lunge x 5e Bodyweight Squat x 10 Bodyweight Good Morning x 10 Week 8…
Week 8 Day 2 Warm-up Exercise Distance High Knee Carioca (Right) x 20 yards High Knee Carioca (Left) x 20 yards Knee Tuck + Lat Lunge (Right) x 10 yards Knee Tuck + Lat Lunge (Left) x 10 yards Shuffle/Shuffle/Sprint (Right) x 5/5/10 yds Shuffle/Shuffle/Sprint (Left) x 5/5/10 yds Spider Walks x 10 yards Backward…
Week 8 Day 1 Warm-up Exercise Reps Situp and Throw 2 x 10 Bench Press 4 x 8 Pull-ups 3 x 10 DB Shoulder Press 3 x 8 Band Triceps Pushdown 3 x 15 DB Shrugs 3 x 12 Lateral Bridges 3 x 10 Week 8 Day 1 Lift Exercise Sets x Reps 1 Single…
Week 7 Day 3 Warm-up Exercise Reps Jump Rope x 30 sec Supine Straight Leg High Kick x 10e Iron Cross x 5e Glute Bridge x 10 Jump Rope x 30 sec Groiners x 5e Pushups x 10 Reverse Lunge & Reach x 5e Bodyweight Squat x 10 Bodyweight Good Morning x 10 Week 7…
Week 7 Day 2 Warm-up Exercise Distance Shuffle (Right) 20 yards Shuffle (Left) 20 yards Lateral Lunge (Right) 10 yards Lateral Lunge (Left) 10 yards High Knee Carioca (Right) 20 yards High Knee Carioca (Left) 20 yards Inchworms 10 yards Duck Walk 10 yards Zig Zag Run 2 x 20 yards 3/4 Speed Sprint 2…
Week 7 Day 1 Warm-up Exercise Reps Half Speed Run x 20 yards Backwards Run x 20 yards Walking High Kick x 10 yards Walking Knee Tuck x 10 yards Shuffle (Right) x 20 yards Shuffle (Left) x 20 yards Elbow to Ankle x 10 yards 3 Steps and Scoop x 10 yards Stiff Leg…
Week 6 Day 3 Warm-up Exercise Reps Jump Rope x 30 sec Leg Swings Front/Back x 10e Leg Swings Side/Side x 10 e Mountain Climbers x 10 Jump Rope x 30 sec Reach Thru + Rotate x 5 each Pushups x 10 Lateral Lunge x 5e Bodyweight Squat x 10 Bodyweight Good Morning x 10…
Week 6 Day 2 Warm-up Exercise Distance/Variation High Knee Carioca (Right) x 20 yards High Knee Carioca (Left) x 20 yards Knee Tuck + Lat Lunge (Right) x 10 yards Knee Tuck + Lat Lunge (Left) x 10 yards Shuffle/Shuffle/Sprint (Right) x 5/5/10 yds Shuffle/Shuffle/Sprint (Left) x 5/5/10 yds Spider Walks x 10 yards Backward…
Week 6 Day 1 Warm-up Exercise Distance Forward Skip x 20 yards Backwards Skip x 20 yards Walking High Kick x 10 yards Quad Pull and Reach x 10 yards Lateral Groin Skip (Right) x 20 yards Lateral Groin Skip (Left) x 20 yards Forward Hip Rotations x 10 yards Backwards Hip Rotations x 10…