Workouts

07/14/26 Foundations Day 342 1A DB Floor Press 3 x 10 1B DB Bent Over Row 3 x 12 2A DB Z Press 3 x 8 2B Hammer Curl 3 x 12 3A Push-Up 3 x 8 3B Rear Delt Fly 3 x 12 4 Shoulder Taps 2 x 10e

07/14/26 Tuesdays Are Arms and Back 1A One Arm DB Row 4 x 8e 1B DB Shrug 4 x 12 2A DB Upright Row 4 x 8 2B Band Pull-Apart 4 x 12 3A Seated Single Arm Front Raise 3 x 10e 3B Concentration Curls 3 x 10e 4A DB Overhead Tricep Extension 3 x…

07/13/26 Foundations Day 341 1A Tempo Goblet Squat 3 x 10 1B Glute Bridge 3 x 15 2A Curtsy Lunge 3 x 10 2B Single Leg Calf Raise 3 x 15 3A DB Step Up 3 x 8 3B Wall Sit 3 x 30 sec 4 Bird Dog 2 x 10

07/13/26 Are You Okay? Scaled Level II Scaled Level I Coach’s Notes

07/10/26 Foundations Day 340 1A DB Renegade Row 3 x 10e 1B DB Floor Press 3 x 12 2A DB Upright Row 3 x 10 2B Cross Body Hammer Curl 3 x 12e 3A DB Push Press 3 x 10 3B DB Skull Crushers 3 x 12 4 Push Up to Down Dog 2 x…

07/10/26 Get Swole Friday 1A Push-Up 2 x 15 1B Band Pull-Apart 2 x 15 2 Bench Press 5 @ 55% 3 @ 60% 8 @ 65% 3 x 8 @ 70% 3A Seated DB Shoulder Press 3 x 10 3B Chin-Up 3 x 8 4A Chest-Supported DB Row 3 x 12 4B DB Lateral…

07/09/26 Foundations Day 339 1A DB RDL 3 x 12 1B Glute Bridge March 3 x 10e 2A Lateral Bridges 3 x 12e 2B Front Foot Elevated Split Squat 3 x 10e 3A Wall Sit 3 x 20 sec 3B Standing DB Calf Raise 3 x 20 4 KB swings 2 x 15

07/09/26 Dead Man Walking II 1A Copenhagen Plank 2 x 15 sec 1B Bodyweight Good Morning 2 x 15 2 Deadlift 5 @ 55% 3 @ 60% 8 @ 65 % 3 x 8 @ 70% 3A DB Walking Lunge 3 x 10e 3B Stability Ball Hamstring Curl 3 x 12 4A KB swings 3…

07/08/26 Foundations Day 338 Cross Fields are a dialed-down version of today’s main Daily Workout – Half Gassers. Whereas Half-Gassers are over and back across a football field, a Cross Field is simply one time across. If you don’t have a football field (or most soccer fields), any area of 50 yards can work. If…

07/08/26 10 Half Gassers Goal Times Rest Time: 45 seconds A Half-Gasser is a sprint across the football field (roughly 50 yards) from one sideline to the other and back. Coach’s Notes The Elite Goal Time of 16 seconds is the time we would give our skill players (Wide Receivers, Defensive Backs and Running Backs)…