Warm Up
- 2 Minute Row or Jump Rope
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Pike Hold to Deep Squat x 10
- Inch Worms x 10
- Band Pass Throughs x 15
Cool Down
- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 30 seconds –> Pigeon Stretch w/ T-Frame x 5 (each side)
- Spider Lunge x 30 seconds –> Spider Lunge w/ T-Frame x 5 (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
Full Body
60 seconds rest in between exercises and 90-120 seconds rest in between sets. You will perform all of the sets of one exercise before moving on to the next exercise (Horizontal Loading). KB = Kettlebell, DB = Dumbbell, BB = Barbell, RDL = Romanian Dead Lift
Workout Duration: 60-75 mins
1. KB/DB Single Arm Thruster
4 x 6 (each side)
2. Pull Ups
4 x 10
Alternate Exercise: Standard Grip Lat Pull Down OR Assisted Pull Up Machine
3. DB Push Up to Renegade Row
4 x 8 (each side)
4. DB Suitcase Deadlift
4 x 8 (each side)
5. Foam Roller Plank Rollout
4 x 8-12
6. Bulgarian Split Squat with Bicep Curl
4 x 8 (each side)
Note: As you ascend from the split squat curl the dumbbells with a neutral grip.
Core
Side Plank – 2 minutes (each side)
Start a timer and accumulate 2 minutes of core exercise.
Upper Body Push/Pull
60 seconds rest in between exercises and 90-120 seconds rest in between sets. You will perform all of the sets of one exercise before moving on to the next exercise (Horizontal Loading). KB = Kettlebell, DB = Dumbbell, BB = Barbell
Workout Duration: 60-75 minutes
1. BB Bench Press
4 x 10
2. Chest Supported DB Row
4 x 10
3. DB/KB Single Arm Floor Press
4 x 10 (each side)
4. Single Arm DB Row (supinated grip)
4 x 10 (each side)
5. Bodyweight Dips
3 x Max Reps
Note: You can use a dip station, box or bench.
6. Pulls Ups
3 x Max seconds
Core
Weighted Hollow Body Hold
3-5 x Max Seconds
Use a plate, DB or KB and hold it at the apex of your body hold, do not rock. Do 3-5 sets.
Cardio
To maintain your metabolic base during the offseason perform a low-intensity, 30-minute steady-state cardio workout.
- Choose a steady-state cardio program: Jog, Bike, Stair Climber or Elliptical
- Maintain a Zone 1 heart rate – 65-75%
To find your Zone 1 heart rate:
- Determine your HR max –> 208 – (0.7 x Age)
- Times your HR max x 0.65 OR 0.75
Full Body – KB Circuit
6-8 sets. No rest between exercises, rest 2-3 minutes between sets. You will perform all of the exercises listed below in the set before moving on to the next set (Circuit).
Workout Duration: 45-60 minutes
*Rep counts stay the same as Week 4 so increase your weight by 5-10 lbs.
1. Double KB Clean x 5
2. Swings x 5
3. Double KB Front Squat x 5
4. Double KB Push Press x 5
5. Gorilla Row x 5 (each side)
Advance: After you row to each side, kick your legs back and in (burpee style).
Core
L Sit Kickouts – 2 minutes
Start a timer and accumulate 2 minutes of core exercise.
NOTE: Use a paralette (as pictured) or a dip station.
Legs
90-120 seconds rest in between exercises and 2-3 minutes rest in between sets. You will perform all of the sets of one exercise before moving on to the next exercise (Horizontal Loading). KB = Kettlebell, DB = Dumbbell, BB = Barbell, RDL = Romanian Dead Lift
Workout Duration: 60-75 minutes
1. Knees to Squat to Vertical Jump
4 x 5
Note: After you “clean” the body from the kneeling position to the squat position, immediately explode up in a vertical jump.
2. Banded BB Back Squat
4 x 10
Note: Add a short resistance band around your legs just above the knees.
3. BB Deadlift
4 x 10
Advanced: 4-2-1 Tempo
4. DB Bulgarian Split Squat
4 x 8 (each side)
Advanced: Pause 2 seconds at the bottom of the split squat.
5. Single Leg RDL
4 x 10 (each side)
Advanced: Add a DB to each hand.
6. RESISTED Jump Squats
1 x 50
Note: Place a resistance band around both legs, just above your knees. Complete 50 jump squats as quickly as possible, resting as little as possible.
Core
Weighted Hollow Rocks – 2 minutes
Start a timer and accumulate 2 minutes of core exercise.
Cardio
To maintain your metabolic base during the offseason perform a low-intensity, 30-minute steady-state cardio workout.
- Choose a steady-state cardio program: Jog, Bike, Stair Climber or Elliptical
- Maintain a Zone 1 heart rate – 65-75%
To find your Zone 1 heart rate:
- Determine your HR max –> 208 – (0.7 x Age)
- Times your HR max x 0.65 OR 0.75