*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 2 SESSION 1: LINEAR SPEED
TECHNICAL FOCUS:
• 3PT STARTS: 6X10YDS (ALTERNATING STANCE)
• SPORTS SPECIFIC STARTS: 6X10YDS
• BACKWARDS RUN: 6X10YDS
SPEED STRENGTH FOCUS:
• POWER BOUNDS: 3X6
• RATCHET BROAD JUMPS: 3X4
• KNEELING POP-UP SPRINTS: 6X10YDS
CONDITIONING:
(3 Rounds)
•(20) SINGLE-LEG HORIZONTAL LINE HOPS (EACH
LEG)
• (10) BEND & THRUST
• (40) SWITCH KICKS (EACH LEG)
• (20) SPRINTER CRUNCHES (ALTERNATING)
STRUCTURAL INTEGRITY TRAINING
WEEK 2/ SESSION 2
DIAMOND PUSH-UPS (4X10-20)
BENT “T” RAISES (4X20)
WALKING SIDE LUNGES (4X10 EACH SIDE)
REVERSE LUNGES (4X10) EACH SIDE
WINDSHIELD WIPERS (4X10 EACH SIDE)
ALTERNATING TWO POINT LOW PLANK (4X12 EACH SIDE)
WEEK 2 / SESSION 3: MULTI
TECHNICAL FOCUS:
• LATERAL ((3) HOP STARTS: 6X10YDS (ALTERNATING
SIDES)
• BACKPEDAL TUN & BURN: 6X10YDS (ALTERNATING
EACH SIDE)
• "E" CONE DRILLS: 3X's EACH SIDE
SPEED STRENGTH FOCUS:
• SKATER JUMPS: 3X5 (EACH LEG)
• CROSSOVER POWER STEP SPRINT: 6X10YDS
(ALTERNATING SIDES)
• DIAGONAL BROAD JUMPS: 3X3 (EACH SIDE)
CONDITIONING: (3 ROUNDS)
(20) SINGLE LEG DIAGONAL LINE HOPS (EACH SIDE)
(15) SEATED SINGLE-LEG LEG RAISES
(10) SINGLE LEG GOOD MORNINGS (EACH LEG)
(20) CALF/TOE RAISES
STRUCTURAL INTEGRITY TRAINING
WEEK 2/ SESSION 4
HIGH PLANK / LOW PLANK (4X10)
PULL-UPS (4X5-10)
ISO BULGARIAN SPLIT SQUATS (4X20-30 SECONDS EACH LEG)
STRAIGHT LEG SIT UPS (4X12)
SUPERMANS (4X15)
* 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.