*THIS INFORMATION IS NOT TO BE SHARED PUBLICLY OR EDITED ON ANY FORM OF SOCIAL MEDIA PLATFORM. PLEASE CONTACT ME IF YOU HAVE ANY QUESTIONS OR CONCERNS.
CONTACT
WEEK 1 SESSION 1: LINEAR SPEED
TECHNICAL FOCUS:
• KNEELING STARTS: 3X10YDS (EACH KNEE)
• SPORTS SPECIFIC STARTS: 6X10YDS
• SPEED BRAKING: 6X5YDS (START & STOP)
SPEED STRENGTH FOCUS:
• SINGLE-LEG BROAD JUMP: 3X5 (EACH LEG)
• REPEAT BROAD JUMPS: 3X4 (CONSECUTIVE JUMPS)
• SINGLE-LEG HIP THRUST: 4X15 (EACH LEG)
CONDITIONING:
(3 Rounds)
• (20) MTN CLIMBERS OR (10) SINGLE-LEG (EACH LEG)
• (10/20) PUSH-UPS OR (10) PLYO PUSH-UPS
• (40) HIGH KNEES (EACH LEG)
• (10) SQUAT JUMPS OR TUCK JUMPS
STRUCTURAL INTEGRITY TRAINING
WEEK 1/ SESSION 2
PH1: HIGH PLANK SHOULDER TAPS (4X10 EACH SIDE)
DIPS (4X10-20)
PH2: PUMP UP ISO SQUATS (4X20)
SUPERMAN W’S (4X12)
PH3: HIGH PLANK LEG RAISES (4X10 EACH LEG)
RUSSIAN TWIST (4X20 EACH SIDE)
*Complete the first phase of (2) exercises before moving on to the next phase superset.
WEEK 1 / SESSION 3: LATERAL SPEED
TECHNICAL FOCUS:
• LATERAL STARTS: 6X10YDS (ALTERNATING SIDES)
• SHUFFLE-SHUFFLE SPRINT: 3X10YDS (EACH SIDE)
• CONE SHUFFLES: 4X20 SECONDS
SPEED STRENGTH FOCUS:
• KNEELING POWER STEP: 3X3 (EACH SIDE)
• CROSSOVER POWER STEP: 3X3 (EACH SIDE)
• LATERAL BROAD JUMPS: 3X3 (EACH SIDE)
CONDITIONING: (3 ROUNDS)
(20) SINGLE-LEG MEDIAL LATERAL LINE HOPS
(EACH SIDE)
(20) SINGLE-LEG LEG RAISES
(20) SIDE LYING ABDUCTOR LEG RAISES (EACH LEG)
(20) SIDE LYING ADDUCTION LEG RAISES (EACH LEG)
STRUCTURAL INTEGRITY TRAINING
WEEK 1/ SESSION 4
PH1: PUSH-UPS (4X10-20)
PULL-UPS (4X5-10)
PH2: WALKING LUNGES (4X10 EACH)
CALF/TOE RAISES (4X25)
PH3: DEAD BUGS (4X10 EACH SIDE)
BIRD DOGS (4X10 EACH SIDE)
*Complete the first phase of (2) exercises before moving on to the next phase superset.
* PLEASE CONSULT A PHYSICIAN BEFORE STARTING ANY STRENUOUS EXERCISE PROGRAM. THIS PROGRAM IT TO BE COMPLETED AT YOUR OWN RISK. THE BODY SHOP EDGE LLC DOES NOT ASSUME ANY RESPONSIBILITY FOR ANY BODILY INJURY OR DEATH RESULTING FROM ANY PROGRAMMING.