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. DB Reverse Lunge + Curl + Press
4 x 12 (6 each side / alternating sides)
Alternate: ISO Lunge (hold) + Curl + Press
2. Pull Ups
4 x 10
Alternate Exercise: Standard Grip Lat Pull Down OR Assisted Pull Up Machine
3. Kickstand RDL
4 x 8 (each side)
4. Suspension (Ring/TRX) Push-up
4 x 10
Tip: Keep a controlled tempo as you lower your body, then explode up to extension.
5. Hanging Knee Raises
4 x 15-20
6. DB/KB Goblet Squat
4 x 10
Note: Pause 2 seconds at the bottom of your squat
Core
Weighted V-Ups
3 x 20
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. 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. ISO Chin Up Hold
3 x Max seconds
Note: Hold your chin up at the apex for as long as possible. Remember, a chin up is palms facing your face.
6. Close Grip Push Ups
3 x Max Reps
Core
Hollow Body Hold – 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 – DB 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 minutes
*Rep counts stay the same as Week 2 so increase your weight by 5-10 lbs.
1. Squat Clean x 5
2. Reverse Lunge x 5
Alternate: Step Up
3. Burpee Deadlift x 5
Core
Tuck Hold – 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. Seated (Weighted) Box Jumps
3 x 5
2. BB Front Squat
4 x 8
3. BB Deadlift
4 x 8
4. DB Bulgarian Split Squat
4 x 8 (each side)
5. DB Toes Elevated 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. 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
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
