*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 4 SESSION 1: LINEAR SPEED
TECHNICAL FOCUS:
• JUMP BACK STARTS: 6X10YDS (ALTERNATING LEAD
FOOT)
• SPORTS SPECIFIC STARTS: 6X10YDS
• BACKWARDS RUN TO FORWARD SPRINT: 6X5YDS X
10YDS
SPEED STRENGTH FOCUS:
• SINGLE LEG TUCK JUMPS:
3X4 (EACH LEG)
• BULGARIAN SPLIT SQUAT KNEE DRIVE: 3X6 (EACH
LEG)
• SCISSOR JUMPS: 4X10
CONDITIONING:
(3 Rounds)
• (20) ALTERNATING TOE TOUCHES (EACH LEG)
• (10/20) PUSH-UPS OR (10) PLYO PUSH-UPS
• (15) GLUTE MARCHES (EACH LEG)
• (5) SQUAT JUMPS OR TUCK JUMPS
STRUCTURAL INTEGRITY TRAINING
WEEK 4/ SESSION 2 (3 ROUND ISOMETRIC CIRCUIT)
HIGH PLANK
BIRD DOGS (L/R)
ISO SQUAT
DEAD BUG (L/R)
* 30-60 SECOND WORK/REST TO RATIO FOR EACH EXERCISE.
WEEK 4 / 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 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 4/ SESSION 4 (FINAL ASSESMENT)
| RD 1 | RD 2 | RD 3 | RD 4 | TOTAL | |
|---|---|---|---|---|---|
| PUSH-UPS | |||||
| LYING LEG RAISES | |||||
| BOX SQUATS | |||||
| PULL UPS |
THE RUNDOWN (DO NOT, DO NOT, DO NOT CHEAT YOURSELF!!!!
A half rep is a half effort and half efforts don’t add up to full results!
- 30 Second work time for each exercise.
- 30 Second recovery time between each exercise.
- 2 Minute 30 second rest time between each round.
* 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.