*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 3 SESSION 1: LINEAR SPEED
TECHNICAL FOCUS:
• 3PT STARTS: 4X10YDS (DOMINANT SIDE)
• HIGH KNEE 5YD ACCELERATION ZONES: 4X15YDS
• FALLING STARTS: 4X20YDS
SPEED STRENGTH FOCUS:
• SINGLE-LEG BOUNDS: 3X4-6 (EACH LEG)
• ALTERNATING BOUNDS: 3X6
• SINGLE-LEG HIP THRUST: 4X15 (EACH LEG)
CONDITIONING:
(3 Rounds)
• (20) MTN THRUSTERS
• (10/20) PUSH-UPS OR (10) PLYO PUSH-UPS
• (20) MOVING JUMPING JACKS
• (4) BURPEE BROAD JUMPS
STRUCTURAL INTEGRITY TRAINING
WEEK 3/ SESSION 2
DIVE BOMBERS (4X6-10)
GROUND POUNDERS (4X10)
BULGARIAN SPLIT SQUATS (4X10 EACH LEG)
HIGH PLANK LEG RAISES (4X10 EACH LEG)
RUSSIAN TWIST (4X20 EACH SIDE)
WEEK 3 / SESSION 3: LATERAL SPEED
TECHNICAL FOCUS:
• SINGLE LEG LATERAL STARTS: 3X10YDS (EACH SIDE
ALTERNATING SIDES)
• MEDIAL LATERAL HEIGHT HOPS: 3X10YDS (EACH SIDE)
• SUICIDE CONE SHUFFLES: 4X5-10-15-20YDS
SPEED STRENGTH FOCUS:
• KNEELING LATERAL POWER STEP: 3X3 (EACH SIDE)
• CROSSOVER POWER STEP: 3X3 (EACH SIDE)
• LATERAL RATCHET JUMPS: 3X3 (INSIDE/OUTSIDE)
CONDITIONING: (3 ROUNDS)
(20) SUMO SQUAT JACKS
(20) HIGH PLANK KNEE-TO-ELBOW
(20) SIDE LYING ABDUCTOR LEG RAISES (EACH LEG)
(20) SIDE LYING ADDUCTION LEG RAISES (EACH LEG)
STRUCTURAL INTEGRITY TRAINING
WEEK 3/ SESSION 4
PLYO PUSH-UPS (4X10-20)
BENCH DIPS (4X10-20)
WALL SQUAT MARCHES (4X12 EACH LEG)
SUMO SQUATS (4X20)
SINGLE-LEG LEG RAISES (4X20 EACH LEG)
HIGH PLANK DONKEY KICKS (4X12 EACH LEG)
* 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.