MONTH 1
3 strength days, 1 shuttle, 1 sprint, 1 steady state cardio
PostWorkout/ BeforeBed (10 mins)
Body Part
Equipment
30 seconds
Bottom of foot
Lax ball
30 seconds
calf
Foam roller
30 seconds
hamstring
Foam roller/ lax ball
30 seconds
Quad/ adductors
Foam roller
30 seconds
IT band
Foam roller
30 seconds
back
Foam roller
30 seconds
lats
Foam roller/ lax ball
30 seconds (depends on workout)
Pectorals/ glutes
Lax ball
30 seconds
Rotator cuff (SITS)
Lax ball
WARM UP
Exercise
Sets/ REPS
Comments/ tips
Squat with lat stretch
10 deep breaths
Sit in a squat position while holding on to a bar to
stretch the lats
Cossack squat
8 /s
Wide stance, shift your weight to one side as you
squat. Keep trailing leg straight (stretch on inside of
knee)
Shoulder to wall flexion
10
Lower back, head stay against the wall as you bring
your thumbs to the wall. Keep ribcage down. Feet
6 inches away from wall
Inch Worms
4
Avoid sagging of lower back, do the movement
slowly
Groiners
4 /s
Keep core tight, avoid sagging of lower back
Bird dog
6 /s
On all 4s, reach forward and back with opposite
arm and leg. Avoid sagging of lower back
Glute bridge w/ reach
6/s
Extend hips reach over opposite shoulder
Speed Skaters
3x5 reps per side
Land under control and pause for a second
Day 1 EXERCISE (total body)
A1) Goblet KB/DB squat
Wk1
Wk2
Wk3
Wk4
B1) Neutral Floor press
Wk1
Wk2
Wk3
Wk4
B2) Inverted Row
Wk1
Wk2
Wk3
Wk4
C1) Barbell Sumo Deadlift (speed)
Wk1
Wk2
Wk3
Wk4
D1) Bear Crawls
SETS/ REPS/
REST
4x5
COMMENTS ( take notes )
3x6
Bring elbows to pockets, palms facing
3x10 R=60
Retract shoulder blades
5x3
60% 1 rep max. Move the bar fast!!
R=45
Shove knees out, chest up hips back
2x15/s
Hips slighty higher then shoulders, move the
opposite arm with the opposite leg
2x5
Lower slowly for 3 seconds, glutes squeezed
Wk1
Wk2
Wk3
Wk4
D2) Nordic Hamstring Curl
Wk1
Wk2
Wk3
Wk4
E1) Speed Skaters ( 1 sec hold)
3x6/s R=15
Bound side to side, holding for a one count on
each leg
Wk1
Wk2
Wk3
Wk4
F1) Lateral Banded Squat walks
2x10/s
Sit in a squat and step 10 steps to the right
with a band on your quads
Wk1
Wk2
Wk3
Wk4
R=30
Day 2 EXERCISE (total body)
A1) BB Bench Press
Wk1
Wk2
Wk3
Wk4
A2) Cossack Goblet Squat
Wk1
Wk2
Wk3
Wk4
B1) Single Arm RDL
Wk1
Wk2
Wk3
Wk4
B2) Cat/ Camel stretch
Wk1
Wk2
Wk3
Wk4
C1) Single Arm Supported Row
Wk1
Wk2
Wk3
Wk4
C2) Bear Squats
Wk1
Wk2
Wk3
Wk4
D1) Burpees
Wk1
Wk2
Wk3
Wk4
E1) Tempo Squats
SETS/ REPS/
REST
4x5
COMMENTS ( take notes )
3x6/s
R=60
Use Kettlebell or DB, sit into hip with chest up
4x4/s
Hinge hips. Hold a DB in one hand
4x5 R=45
Arch lower back and round upper back
3x6/s
Elbow to pocket, support hand on bench, lean
forward, slight bend in knees
3x20 R=60
On all 4s, knees off ground, push hips
backward and rock forward
3x10
Quality over quantity, focus on form
R=30
3x60 secs
R-30
Mimic an arrow, squeeze shoulder blades
together
3 seconds down, 1 second pause, 3 seconds
up, repeat for duration
Day 3 EXERCISE (total body)
A1) Front Squat for speed
Wk1
Wk2
Wk3
Wk4
B1) Half kneeling SA KB/DB Press
Wk1
Wk2
Wk3
Wk4
B2) lower Back extension
Wk1
Wk2
Wk3
Wk4
C1) BB glute bridge
Wk1
Wk2
Wk3
Wk4
D1) Lateral Landmine Press
Wk1
Wk2
Wk3
Wk4
D2) Landmine Anti-Rotation
Wk1
Wk2
Wk3
Wk4
E1) Tempo Rows
Wk1
Wk2
Wk3
Wk4
SETS/ REPS/
REST
5x3 r=45
COMMENTS ( take notes )
3x8/s
On one knee glutes squeezed, ribcage down.
Can use a KB or DB
R=60
60 % 1 rep max, front rack position
2x20
1 second hold, squeeze glutes to lift body
3x12 R=30
Use glutes not your lower back. SQUEEZE!!!
3x8/s
Half kneeling, opposite leg forward of working
arm
3x8/s
avoid rotating hips, bring hands to side while
keeping arms straight
3x60 secs
R=45
3 seconds down, 1 second pause, 3 seconds
up, repeat for duration
Day 4 HIIT 1x Week
Rowing Machine/ Spin Bike
Rounds/ Duration/ Rest
8 / 45 secs / 75 secs
Day 5 HIIT 1x Week
300 Yard Shuttle
Rounds/ Duration/ Rest
3 / 300 yards / 90
secs
Day 6 Steady State Cardio 1x Week
Jogging/ Incline Walking/ Hiking
Rounds/ Duration/ Rest
1 / 30 mins / 0
Comments
Feel free to get up and move
around during the rest break
Comments
Measure out 50 yards. Run down,
touch the line, and run back to the
start. That is 100 yards. Repeat 3
times.
** Increase 1 round each week (4,5,6) / Decrease rest by 15 secs each week (90,75,60,45)
Comments
Increase 5 mins each week ( you
should be able to carry on a
conversation)
NOTES- grade yourself on how you did each week ( 1 -10) and how you could improve each week
1-10
SLEEP
WK1
Wk2
Wk3
Wk4
1-10
DIET
WK1
Wk2
Wk3
Wk4
1-10
WK1
Wk2
Wk3
Wk4
MOBILITY/ MOVEMENT
MONTH 23-4 strength days. 1 HIIT, 2 sprints
PostWorkout/ BeforeBed (10 mins)
Body Part
Equipment
30 seconds
Bottom of foot
Lax ball
30 seconds
calf
Foam roller
30 seconds
hamstring
Foam roller/ lax ball
30 seconds
Quad/ adductors
Foam roller
30 seconds
IT band
Foam roller
30 seconds
back
Foam roller
30 seconds
lats
Foam roller/ lax ball
30 seconds (depends on workout)
Pectorals/ glutes
Lax ball
30 seconds
Rotator cuff (SITS)
WARM UP
Lax ball
Exercise
Sets/ REPS
Comments/ tips
Squat with lat stretch
10 deep breaths
Sit in a squat position while holding on to a bar to
stretch the lats
Cossack squat
8 /s
Wide stance, shift your weight to one side as you
squat. Keep trailing leg straight (stretch on inside of
knee)
Shoulder to wall flexion
10
Lower back, head stay against the wall as you bring
your thumbs to the wall. Keep ribcage down. Feet
6 inches away from wall
Inch Worms
4
Avoid sagging of lower back, do the movement
slowly
Groiners
4 /s
Keep core tight, avoid sagging of lower back
Bird dog
6 /s
On all 4s, reach forward and back with opposite
arm and leg. Avoid sagging of lower back
Glute bridge w/ reach
6/s
Extend hips reach over opposite shoulder
Speed Skaters
3x5 reps per side
Land under control and pause for a second
Day 1 EXERCISE (total body)
A1) Double KB/ DB Front squat
Wk1
Wk2
Wk3
Wk4
B1) Barbell Sumo Deadlift (Power)
Wk1
Wk2
Wk3
Wk4
B2) Unstable inverted Row
Wk1
Wk2
Wk3
Wk4
C1) SA Bench Press
Wk1
Wk2
Wk3
Wk4
C2) Lateral Bear Crawls
Wk1
Wk2
Wk3
Wk4
D1) Nordic Hamstring Curl
Wk1
Wk2
Wk3
Wk4
E1) Speed Skaters w/ Med Ball
Wk1
Wk2
Wk3
Wk4
SETS/ REPS/
REST
4x8
COMMENTS ( take notes )
4x5
Wide stance, chest up, utilize the glutes
3x10 R=60
Retract shoulder blades. Rings or trx
3x5
Body should mimic an , shoulders squared
R=45
Shove knees out, chest up hips back
2x10/s
Hips slighty higher then shoulders, move the
opposite arm with the opposite leg laterally
3x5
Lower slowly for 3 seconds, glutes squeezed
R=30
3x6/s R=15
Bound side to side, holding a med ball at
chest level
Day 2 EXERCISE (total body)
A1) DB Bench Press
Wk1
Wk2
Wk3
Wk4
A2) Cossack Dble KB Front Squat
Wk1
Wk2
Wk3
Wk4
B1) BB RDL
Wk1
Wk2
Wk3
Wk4
C1) Bent over BB Row
Wk1
Wk2
Wk3
Wk4
C2) Single leg Bear Squats
Wk1
Wk2
Wk3
Wk4
D1) Burpees
Wk1
Wk2
Wk3
Wk4
E1) Tempo Goblet Squats
Wk1-
SETS/ REPS/
REST
3x8
COMMENTS ( take notes )
3x6/s
R=60
Use Kettlebell or DB, sit into hip with chest up
3x6
Hinge hips, lower to shin
3x6
Hinge hips, retract shoulder blades
2x10/s R=60
On all 4s, knees off ground, push hips
backward and rock forward
3x10
Quality over quantity, focus on form
R=30
3x60 secs
R-30
Wk2-
Mimic an arrow, squeeze shoulder blades
together
2 seconds down, 1 second pause, 2 seconds
up, repeat for duration. Use KB
Wk3Wk4-
Day 3 EXERCISE (total body)
A1) Back Squat for speed
Wk1
Wk2
Wk3
Wk4
B1) tall kneeling SA KB/DB Press
Wk1
Wk2
Wk3
Wk4
B2)Single leg lower Back extension
Wk1
Wk2
Wk3
Wk4
C1) BB hip thrust
Wk1
Wk2
Wk3
Wk4
C2) Wide stance Anti-Rotation w/
rope
Wk1
Wk2
Wk3
Wk4
E1) Tempo Rows
SETS/ REPS/
REST
6x3 r=45
COMMENTS ( take notes )
3x8/s
On knees glutes squeezed, ribcage down. Can
use a KB or DB
R=60
60 % 1 rep max, front rack position
2x10/s
1 second hold, squeeze glutes to lift body
3x12 R=30
Use glutes not your lower back. SQUEEZE!!!
3x6/s
avoid rotating hips, keep arms straight, wide
stance
3x60 secs
R=45
3 seconds down, 1 second pause, 3 seconds
up, repeat for duration
Wk1
Wk2
Wk3
Wk4
Day 4 HIIT 1x Week
200 Yard Shuttle FOCUS: SPEED
Rounds/ Duration/ Rest
4 / 200 yards / 90
secs
Comments
Measure out 50 yards. Run down,
touch the line, and run back to the
start. That is 100 yards. Repeat 2
times.
** Increase 1 round each week (5,6,7) / Decrease rest by 15 secs each week (90,75,60,45)
Day 5 HIIT
1x Week
Incline
Sprints
Sets Reps Duration
Rest
Comments
2
50 seconds
Take an extra 1 min break after the 8th sprint
8
10
seconds
BONUS STRENGTH DAY
EXERCISE
SETS
REPS
A1)BB BACK
SQUAT
6
5
LBS:WK1:
WK3:
EXERCISE
B1)SA Incline
DB Bench
Press
LBS:WK1:
WK3:
EXERCISE
B2) ISO Chin
Up Hold
SETS
REPS
3
8/s
SETS
REPS
3
ALAP
LBS:WK1:
WK3:
EXERCISE
SETS
REPS
C1) KB Swing
4
10
LBS:WK1:
WK3:
EXERCISE
C2) Lateral
squat walks
LBS:WK1:
WK3:
EXERCISE
Front Rack
Walks
LBS:WK1:
WK3:
SETS
REPS
4
5/s
SETS
REPS
4
30
yards
NOTES- Weeks 1 and 2 for speed. Weeks 3 and 4 power
WK2:
WK4:
NOTES- drive through the floor with your heels
WK2:
WK4:
NOTES- Hold for as long as possible 30 to 60 seconds
WK2:
WK4:
NOTES- glutes and abs contract at the same time, chest level
WK2:
WK4:
NOTES- 5 steps in each direction
WK2:
WK4:
NOTES- Hold two kettlebells in front rack position
WK2:
WK4:
NOTES- grade yourself on how you did each week ( 1 -10) and how you could improve each week
1-10
SLEEP
WK1
Wk2
Wk3
Wk4
1-10
DIET
WK1
Wk2
Wk3
Wk4
1-10
WK1
Wk2
Wk3
Wk4
MOBILITY/ MOVEMENT
MONTH 3- 3-4 strength days. 1 HIIT, 2 shuttle
PostWorkout/ BeforeBed (10 mins)
Body Part
Equipment
30 seconds
Bottom of foot
Lax ball
30 seconds
calf
Foam roller
30 seconds
hamstring
Foam roller/ lax ball
30 seconds
Quad/ adductors
Foam roller
30 seconds
IT band
Foam roller
30 seconds
back
Foam roller
30 seconds
lats
Foam roller/ lax ball
30 seconds (depends on workout)
Pectorals/ glutes
Lax ball
30 seconds
Rotator cuff (SITS)
WARM UP
Lax ball
Exercise
Sets/ REPS
Comments/ tips
Overhead squat with
Broomsticks
8
Sit in a squat position while holding a bar overhead
Inch Worms
4
Walk out into a plank
Yoga Pushup
8
Downward dog to plank perform a pushup
Groiners
4 /s
Keep core tight, avoid sagging of lower back
Quad pull back walking
lunge w/ overhead reach
6 /s
Avoid overextension in the lunge
Lateral lunge w/ overhead
reach
6/s
Lunge laterally , chest up
Day 1 EXERCISE (total body)
A1) BB Front squat
Wk1
Wk2
Wk3
Wk4
B1) Barbell Conventional Deadlift
(Power)
Wk1
Wk2
Wk3
Wk4
B2) SA Inverted Row
Wk1
Wk2
Wk3
Wk4
C1) DB Bench Press
Wk1
Wk2
Wk3
Wk4
C2) Lateral Bear Crawls ( weighted
vest)
Wk1
Wk2
Wk3
Wk4
D1) Swiss ball Hamstring Curl
Wk1
Wk2
Wk3
Wk4
E1) Lateral Broad Jumps
Wk1
Wk2
Wk3
Wk4
SETS/ REPS/
REST
4x8
COMMENTS ( take notes )
4x5
Shoulder width stance, chest up, utilize the
glutes
3x8/s R=60
Retract shoulder blades. Rings or trx. Single
arm
3x8
Body should mimic an , shoulders squared
R=45
Shove knees out, chest up hips back
2x10/s
Hips slighty higher then shoulders, move the
opposite arm with the opposite leg laterally
3x8 R=30
Lower slowly for 3 seconds, glutes squeezed
3x4/s R=15
Bound laterally , land under control
Day 2 EXERCISE (total body)
A1) BB Bench Press for speed
Wk1
Wk2
Wk3
Wk4
B1) BB RDL for power
Wk1
Wk2
Wk3
Wk4
C1) Bent over BB Row for speed
Wk1
Wk2
Wk3
Wk4
C2) Single leg box squat
Wk1
Wk2
Wk3
Wk4
D1) Kettle Bell Swings
Wk1
Wk2
Wk3
Wk4
SETS/ REPS/
REST
8x3 R=30
COMMENTS ( take notes )
6x3
Hinge hips, lower to shin
5x4
Hinge hips, retract shoulder blades
2x8/s R=60
Use a medium sized box, avoid knee caving in
5x10
Quality over quantity, focus on form
R=30
Mimic an arrow, squeeze shoulder blades
together
Day 3 EXERCISE (total body)
A1) Back Squat for power
Wk1
Wk2
Wk3
Wk4
B1) Standing KB/DB Press
Wk1
Wk2
Wk3
Wk4
B2)Weighted lower Back extension
Wk1
Wk2
Wk3
Wk4
C1) BB hip thrust
Wk1
Wk2
Wk3
Wk4
C2) Half Kneeling cable chop with
rope
Wk1
Wk2
Wk3
Wk4
E1) Weighted Rows
Wk1
Wk2
Wk3
Wk4
Day 4 HIIT 1x Week
Prowler Pushes or sled pulls or
Sprints
SETS/ REPS/
REST
5x5 r=45
COMMENTS ( take notes )
3x8
glutes squeezed, ribcage down. Can use a KB
or DB
R=60
75 % 1 rep max
2x8
1 second hold, squeeze glutes to lift body
4x6
Use glutes not your lower back. SQUEEZE!!!
3x6/s
avoid rotating hips, keep arms straight, inside
leg is up, trailing leg glute squeezed
3x10 R=45
Use a weighted vest or plate
Sets/Rounds/ Duration/
Rest
4 / 3
/ 20 secs /
40 secs
Comments
Take an additional 1 min break
after the 3 rounds.
Day 5
Sets Reps Duration
Shuttle 2x
week
5-10-5
3
6
15 yrds
Shuttle
BONUS STRENGTH DAY
EXERCISE
SETS
REPS
A1)Power
Clean
5
3
LBS:WK1:
WK3:
EXERCISE
B1)Bench
Press
SETS
REPS
5
5
LBS:WK1:
WK3:
EXERCISE
SETS
REPS
B2) Chin Up
3
AMAP
LBS:WK1:
WK3:
EXERCISE
SETS
REPS
C1) KB Swing
4
10
LBS:WK1:
WK3:
EXERCISE
D1)Cross KB
walk
LBS:WK1:
WK3:
SETS
REPS
4
30
yards/s
Rest
Comments
30 seconds
Take an extra 1 min break after the 6th shuttle
NOTES- Weeks 1 and 2 for speed. Weeks 3 and 4 power. Rest-45/90
WK2:
WK4:
NOTES- drive through the floor with your heels
WK2:
WK4:
NOTES- til failure each time. Rest-90
WK2:
WK4:
NOTES- glutes and abs contract at the same time, chest level. Rest-30
WK2:
WK4:
NOTES- Hold a kb at your side and one overhead . per side Rest-30
WK2:
WK4:
NOTES- grade yourself on how you did each week ( 1 -10) and how you could improve each week
1-10
SLEEP
WK1
Wk2
Wk3
Wk4
1-10
DIET
WK1
Wk2
Wk3
Wk4
1-10
WK1
Wk2
Wk3
Wk4
MOBILITY/ MOVEMENT