*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.
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WEEK 1          WEEK 2          WEEK 3          WEEK 4

WEEK 5 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 5/ 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 5 / 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.
WEEK 1          WEEK 2          WEEK 3          WEEK 4