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 Lunge + Clean + Press
4 x 8 (each side)
Alternate: ISO Lunge (hold) + Clean + Press OR Reverse Lunge + Clean + Press
2. Chin Ups
4 x 10
Alternate Exercise: Reverse Grip Lat Pull Down OR Assisted Chin Up Machine
3. DB Single Leg RDL
4 x 10 (each side)
4. Down Dog Push-up
4 x 10-12
Tip: Keep a controlled tempo as you lower your body.
5. BB Roll Out
4 x 8-12
6. DB/KB Goblet Squat to Curl
4 x 10
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. BB Bent Over Row
4 x 10
3. DB/KB Single Arm Floor Press
4 x 10 (each side)
4. Pull Ups
4 x 10
Alternate Exercise: Medium Grip Lat Pull Down
5. Close Grip Push Ups
3 x Max Reps
Advanced: Use a plate or sandbag to weight your back.
6. 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.
Core
Weighted Hollow Body Hold – 2 minutes
Use a plate, DB or KB and hold it at the apex of your body hold, do not rock. 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 – Single-Arm DB 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
NOTE: Complete all four exercises on your left side, then complete all four exercises on your right side. That is equal to 1 set.
*Rep counts stay the same as Week 3 so increase your weight by 5-10 lbs.
1. DB Power Snatch x 5
2. DB Hang Clean + Press x 5
3. DB Staggered Stance Row x 5
4. DB Front Squat x 5
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 Jump
4 x 5
2. BB Front Squat
4 x 8
Advanced: Pause 2 seconds at bottom of squat
3. BB Deadlift
4 x 10
Advanced: 4-2-1 Tempo
4. DB Bulgarian Split Squat
4 x 10 (each side)
5. DB Kickstand RDL
4 x 10 (each side)
6. Jumping Lunges
1 x 50 (each leg / alternating)
Note: Complete 50 jumping lunges as quickly as possible, resting as little as possible.
Alternate: Resistance Band Jump Squats
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
Active Recovery – Yoga
