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
Workout Duration: 60-75 mins
1. Double KB/DB Front Squats
4 x 12
2. Chin Ups
4 x 10
Alternate Exercise: Reverse Grip Lat Pull Down OR Assisted Chin Up Machine
3. DB Suitcase Deadlift
4 x 8 (each side)
4. Plyo Push-up
4 x 10
Tip: Keep a controlled tempo as you lower your body, then explode up and try to elevate your hands off the ground as much as possible.
5. DB Front Step Ups
4 x 8 (each side)
6. Weighted V-Ups
4 x 15
Note: Add a medicine ball to your traditional v-up.
Core
Forearm Plank Punches – 2 minutes
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 mins
1. DB Bench Press
4 x 8
2. DB Bent Over Row
4 x 8
3. Alternating Single Arm Floor Press
4 x 8 (each side)
4. DB Single Arm Row
4 x 8 (each side)
Note: Use a bench to support your lead leg if necessary.
5. Pull Ups
3 x Max Reps
Alternate Exercise: Medium Grip Lat Pull Down
6. Push Ups
3 x Max Reps
Core
Dead Bugs – 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
Full Body – KB Circuit
6-8 sets. No rest between exercises, rest 2 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 mins
*Rep counts stay the same as Week 1 so increase your weight by 5-10 lbs.
1. Swings x 5
2. Goblet Squat Thrusters x 5
3. Burpee High Pull x 5
4. Goblet Jump Squats x 5
5. Swings x 5
Core
Mountain Climbers – 2 minutes
Start a timer and accumulate 2 minutes of core exercise.
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
Workout Duration: 60-75 mins
1. Weighted Box Jumps
3 x 5
2. BB Squat
4 x 8
3. BB Deadlift (4-2-1 Tempo)
4 x 8
4. DB Reverse Lunge + Curl
4 x 8 (each side)
Alternate: DB Side Step Up OR Single-Leg Press (machine)
5. DB Romanian Deadlift (RDL)
4 x 8
Tip: Allow the dumbbells to drag down the front of your legs slowly (4 secs), hold at the bottom (2 secs), then pop back up to standing position (1 sec). (aka 4:2:1 tempo)
6. Jump Squats
1 x 50
Note: Complete 50 jump squats as quickly as possible, resting as little as possible.
Core
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
Active Recovery – Yoga
