Week of: July 27 th August 2 nd

Transcription

1 Week of: July 27 th August 2 nd Light Circuit (Each circuit to be done 3 times for 30 sec each exercise) Agility Protocol 1 Single Leg Squats Push up on PB w/ weight vest s Front Twist Throws s Push up with rotational twist Weighted Chin Ups Side Throws (10 each side) Bent Over Row w/ DB s Manual Glute Hams Hamstring Curl on PB Roman Dead Lift 24 Box Single Leg Hip Extension Hip Adduction (Multi Hip) Single Leg Deadlift Single Leg Squat Aerobic Training 4 Mile Run Bench Press Power Circuit (3 super sets of each circuit, Reps of 10, 8, 6) Cable/DB Fly s Push Up on PB DB Shoulder Press DB Lateral Raises Over Head Tricep Extension Tricep Push Down Bench Press Curl Ups Hang Cleans Axe Chops Abdominal Circuit 2 Ground Based Sprint Program 2 Wednesday Plyometric Protocol 1 Saturday Bike Protocol 1/ Agility 2

2 Week of: August 3 rd August 9 th Ground Based Sprint Protocol 3 Agility Protocol 2 Pioneer Leg Series 1 Single Leg Squats Over Head Squats Manual Glute Hams Hamstring Curl on PB Single Leg Roman Dead Lift Hip Adduction (Multi Hip) Aerobic Training Bike Protocol 1 Bench Press Power Circuit (3 super sets of each circuit, Reps of 10, 8, 6) Cable/DB Fly s Push Up on PB DB Shoulder Press DB Lateral Raises Over Head Tricep Extension Tricep Push Down Bench Press V Ups Close Grip Snatch Russian Twists Abdominal Circuit 4 Abdominal Circuit 5 Wednesday Plyometric Protocol 1 Saturday Plyometric 2/ Abs Circuit 1

3 Week of: August 10 th August 16 th Light Circuit (Each circuit to be done 3 times for 30 sec each exercise) Light Circuit (Each circuit to be done 3 times for 30 sec each exercise) Push up on PB w/ weight vest s Front Twist Throws s Push up with rotational twist Weighted Chin Ups Side Throws (10 each side) Bent Over Row w/ DB s Roman Dead Lift PB Lumbar Extensions Single Leg Hamstring Curls on Machine Single Leg Deadlift Single Leg Squat Hip Adduction (Multi Hip) Abdominal Circuit 2 Aerobic Training 4 Mile Run Alt DB Bench Press Ground Based Sprint Protocol 2 Incline DB Bench Press Power Circuit (3 super sets of each circuit, Reps of 10, 8, 6) Push Up on PB w/ feet elevated DB Curl to Shoulder Press DB Front Raises Close Grip Bench Press Tricep Single Arm Kick Backs Abdominal Circuit 3 Bench Press V Ups Hang Cleans Axe Chops Wednesday Plyometric Protocol 3 Saturday Bike Protocol 1/ Agility 2

4 Week of: August 17 th August 23 rd Treadmill Sprint Protocol 2 Agility Protocol 4 Pioneer Leg Series 2 Manual Glute Hams Roman Dead Lift PB Lumbar Extensions Single Leg Hamstring Curls on Machine Hip Flexion (Multi Hip) Hip Extension (Multi Hip) Aerobic Training Bike Protocol 2 Alt DB Bench Press Power Circuit (3 super sets of each circuit, Reps of 10, 8, 6) Incline DB Bench Press Push Up on PB DB Curl to Shoulder Press DB Front Raises Close Grip Bench Press Tricep Single Arm Kick Backs Inclined Bench Press Overhead Throws Close Grip Snatch Russian Twists Abdominal Circuit 5 Abdominal Circuit 1 Wednesday Plyometric Protocol 2 Saturday Plyometric 1/ Abs Circuit 2

5 Week of: August 24 th August 30 th Ground Based Sprint Protocol 3 Agility Protocol 4 Light Circuit (Each circuit to be done 3 times for 30 sec each exercise) Light Circuit (Each circuit to be done 3 times for 30 sec each exercise) Single Leg Roman Dead Lift on Dyna Disc Push up on PB w/ weight vest s Front Twist Throws s Push up with rotational twist Weighted Chin Ups Side Throws (10 each side) Back Fly s w/ DB s Reverse PB Lumbar Extensions Single Leg Balance with Ball Toss Single Leg Deadlift Single Leg Squat Hip Adduction (Multi Hip) Abdominal Circuit 3 Aerobic Training 4 Mile Run Push Jerks Power Circuit (3 super sets of each circuit, Reps of 10, 8, 6) Alt DB Bench Press Incline DB Bench Press Push Up on PB Max DB Front Raises Weighted Dips Overhead Tricep Extension Inclined Bench Press Overhead Throws Overhead Push Press Russian Twists Abdominal Circuit 4 Abdominal Circuit 5 Wednesday Plyometric Protocol 3 Saturday Bike Protocol 2/ Agility 1

6 Week of: August 31 st September 6 th Treadmill Sprint Protocol 3 Agility Protocol 2 Pioneer Leg Series 3 Explosive Pulls from Floor Single Leg Roman Dead Lift on Dyna Disc Reverse PB Lumbar Extensions Single Leg Hamstring Curls on Machine Hip Adduction (Multi Hip) Aerobic Training Bike Protocol 3 Push Jerks Lat Pull Downs Alt DB Bench Press One Arm One Leg Row Incline DB Bench Press Seated Row Push Up on PB Max T Y I on PB DB Front Raises Hammer Curls Weighted Dips Wrist Curls/Extension Overhead Tricep Extension Weighted Plate Stick Handling Abdominal Circuit 1 Abdominal Circuit 2 Wednesday Plyometric Protocol 3 Saturday Plyometric 2/ Abs Circuit 3