Warm up
prior to
every
session
Session 1
Upper
body push
High knee hold to
walking lunge x
5ES
Backwards
Lunge
into
hamstring
stretch x 5ES
Supermans x
5ES
Lateral Lunges x 5ES
Spidermans x 5ES
Round 1 - 3
sets
Round 2 - 5 sets
Round 3 - 5
sets
Round 4 - 3 sets
Round 5 - 3 sets
A) Horizontal
push Flat bench press
or push up
Vertical
push
Shoulder
press or pike
push up
a) Incline push - Incline
bench press or landmine
press or feet elevated
a) Decline push Incline press ups or
decline bench or
a) Lateral raise
dumbell, band or
water bottles or
a) Triceps - Skull
crusher or tricep
extension or narrow
press up
press up
b) Superset Sit ups (add
weight if too easy)
b) Superset Leg
raises (add weight
if
easy)
other item
b) Superset
Russian Twists
b) Superset Plank
step ups
Round 6 - 3
sets
Round 7 - 3 sets
A) Single leg hop
(to box or step)
5ES
B) Wall
March/Sprint x
8ES
C) Fall over
startsprint x 3
Session 2
Upper
body
pull
Round 1 - 3 sets
A)
Lateral
bounds
5ES
B)
Get up
andaccelerate x 5
C)
Agility T
drill
Inchworm x 3
Round 6 - 3
sets
Glute Bridges 10-5-5
Round 7 - 3 sets
Round 2 - 5 sets
Round 3 - 5
sets
Round 4 - 3 sets
Round 5 - 3 sets
A) Horizontal
pull DB row or barbell
row or inverted
row
A) Vertical
pull chin up
or Pull up or
assisted pull
up
a) Press up position
rowDumbell or water bottles
or other item
a)
Scapular
retraction
- Reverse flies or
swimmers
a) Upright pull
upright row or
snatch shrugs or
high pulls
a) Biceps - bicep
curls
b) Superset Sit ups (add
weight if too easy)
b) Superset Side
plank left
b )Superset
Side plank right
b) Superset Dead
bug holds
Session 3
Lower
body
Round 1 - 3 sets
A)
Rotational
jump
(flat surface or to
step or box) x 5ES
B)
Get
up
+accelerate
diagonally at 45
degrees x 3ES
Round 2 - 3 sets
A)
Knee to
cheststretch
20s ES
B)
Lying
backextensions
C) Lateral shuffle
C) Press up position
to accelerate at 45
shoulder touch
degrees 5 ES
Round 3 - 5
sets
A) Squat
Backsquat,
front squat,
air
squat,
single leg
squats
B) Superset
Squat Jumps
x 10
Round 4 - 5 sets
A)
Hinge
Deadlift,romanian
deadlift,
single
deadlift
Round 5 - 5 sets
leg
B)
Superset glute
bridge/hip thrust x 10
A)
Lunge Walkinglunges or
reverse lunge or
rear foot
elevated lunge or
split squat
B)
Superset
splitsquat jumps
x 10