Week 1Week 2Week 3Week 4Week 5
PREP WORK
Shoulder Routine | |
Kettlebell Swings | |
Rope Warm-Up | |
Balance Ball Crunch | |
Balance Ball Low Back Hyper | |
Walking Overhead Lunge | 10 |
Lateral Overhead Lunge | 10 |
Speed Mechanics |
MAIN WORKOUT
Vertimax Hang Attachment Jump | 6 | |
Belt Squat (or Trap Bar Deadlift) | 6 | |
Explosive Med Ball Lateral Lunge | 8 | |
Belt Squat (or Trap Bar Deadlift) | 6 | |
Vertimax Explosive Mound Push | 8 | |
Belt Squat (or Trap Bar Deadlift) | 5 | |
Inverted Row with Feet on Balance Ball | 10 | |
4-Direction Band Pulldown | 3 | each |
Manual Hip Series | 5 | each |
Single Leg Dumbbell RDL | 10 | |
Reverse Leg Curl | 10 | |
Glute Ham Raise | 10 | |
Hip Thrust | 10 | |
Explosive Single Leg Hip Thrusts | 5 | each |
MOBILITY
Modified Triangle Pose | |
Sumo Squat | |
Kneeling Thoracic Rotations | |
Cat Cow | |
Cobra Pose | |
Spiderman Crawl + Hip Raise | 10 |
Scorpions | |
Prone Reachovers | |
T-Spine Rotations | |
Kickovers | |
PVC Bar Routine | |
Vertiball Subscap Rolls + Arm Abduction | |
Vertiball Rhomboid Rolls + Arm Abduction |
CORE
Balance Ball Pikes | 20 | |
Supine 90°/90° Hip Rotations | 20 | each |
Lateral Lying Balance Ball Oblique Lift | 25 | each |
Glute Ham 3-Way Low Back Hypers | 5 | each |
Bird Dog | 15 | each |
Foam Roller Iso Dead Bugs | 20 | each |
Standing Air 180°s with Pavlov Press | 15 | each |
Aquaman | 20 | each |
POST WORKOUT
STRETCH: Elevated Hip Flexor |
STRETCH: Hurdle Oblique |
STRETCH: Glute |
STRETCH: Hamstring |
STRETCH: Adductor Box |
STRETCH: Butterfly Push Down |
STRETCH: Latissimus |
STRETCH: Oblique |
STRETCH: IT Band |
PREP WORK
Shoulder Routine | ||
Rotator Cuff Circuit (Shoulder Tubing) | ||
Low to High Band Pulls | ||
4-Position Overhead Raise | ||
Serratus Punches / Retraction | ||
Y-T-W | ||
Modified Prone Cobra Pose | ||
Speed Mechanics |
MAIN WORKOUT
Vertimax Jump | 6 | |
Vertimax Jump | 6 | |
Vertimax Jump | 6 | |
Floor Dumbbell Bench | 10 | |
Staggered Stance Med Ball Overhead Throwdown | 5 | |
Floor Dumbbell Bench | 10 | |
Explosive Split Stance Cable Press | 5 | |
4-Way Banded Abduction | 5 | each |
4-Direction Band Shoulder Flexion (Low to High) | 5 | |
Dumbbell Pullovers | 10 | |
Inverted Row | 10 | |
5-Way Manual Triceps (Shoulder at 90 Flexion) | 5 | each |
5-Way Manual Biceps (Shoulder at 90 Flexion) on Palm Away Rotational Curl exentuate shoulder external rotation | 5 | each |
ROUTINE: Wrist / Forearm |
CORE
Glute Ham Lateral Crunch | 10 | each |
Boxer Suitcases + Rotation | 20 | |
Glute Ham Lateral Hold + Plate Press | 10 | each |
180° Twist + Med Ball Throw | 10 | |
Superman | 20 | |
V-Sit Med Ball Pass (All Directions) | 10 | each |
Glute Ham Low Back Extension + Rotations | 20 | |
Glute Ham Kneeling Rotations | 15 | each |
MOBILITY
Modified Triangle Pose | |
Sumo Squat | |
Kneeling Thoracic Rotations | |
Cat Cow | |
Cobra Pose | |
Spiderman Crawl + Hip Raise | 10 |
Scorpions | |
Prone Reachovers | |
T-Spine Rotations | |
Kickovers | |
PVC Bar Routine | |
Vertiball Subscap Rolls + Arm Abduction | |
Vertiball Rhomboid Rolls + Arm Abduction |
POST WORKOUT
STRETCH: Straight Arm Pectoral |
STRETCH: Bent Arm Pectoral |
STRETCH: Deltoid |
STRETCH: Walk_Under |
STRETCH: Triceps |
STRETCH: Levator |
STRETCH: Latissimus |
STRETCH: Oblique |
STRETCH: IT Band |
STRETCH: Sleeper Stretch |
STRETCH: Rotator Cuff |
PREP WORK
Shoulder Routine | ||
Kettlebell Swings | ||
Rope Warm-Up | ||
Balance Ball Crunch | ||
Balance Ball Low Back Hyper | ||
BOSU Overhead Squat | 10 | |
Speed Mechanics |
MAIN WORKOUT
Vertimax Med Ball SL Eccentric Pause Squat | 10 | |
Med Ball Multi-Directional Lunge | 5 | each |
Vertimax Med Ball SL Eccentric Pause Squat | 10 | |
Explosive Slideboard Pushes | 10 | |
High to Low Split Stance Lateral Cable Press (Inside Knee Forward) | 10 | each |
Low to High Split Stance Cable Lift and Press with Inside Arm Rotation Across Body (Outside Knee Up) | 10 | each |
Overhead Med Ball Explosive Wall Touches | 20 | |
Staggered Stance Air Row with Reach | 10 | |
4-Direction Band Pulldown | 5 | each |
Slideboard Single Leg Hamstring Curl | 10 | |
Balance Ball Leg Curl | 10 | |
Single Leg Dumbbell RDL | 10 | |
Reverse Hypers (Straight & Angled) | 10 | each |
MOBILITY
Sumo Squat + Rotation | ||
Hindu Push-Ups | ||
Quadruped Foam Roller Push Through | ||
Cobra Pose | ||
Hand Plank Hip Mobility | ||
T-Spine Rotations | ||
Prone Reachovers | ||
PVC Bar Routine | ||
Vertiball Subscap Rolls + Arm Abduction | ||
Vertiball Rhomboid Rolls + Arm Abduction |
CORE
Foam Roller Iso Dead Bugs | 20 | |
Balance Ball Hip Raise + 3 Sec Hold | 15 | |
Balance Ball Skiers | 15 | |
Side Plank Oblique Lift | 25 | |
Single Leg Balance Ball Pikes | 10 | |
Scorpion Crunch + Med Ball Catch | 20 | |
Alternating Bird Dog | 15 | each |
Glute Ham 3-Way Low Back Hypers | 5 | each |
POST WORKOUT
STRETCH: Straight Arm Pectoral | 30 | sec |
STRETCH: Bent Arm Pectoral | 30 | sec |
STRETCH: Deltoid | 30 | sec |
STRETCH: Walk_Under | 30 | sec |
STRETCH: Triceps | 30 | sec |
STRETCH: Levator | 30 | sec |
STRETCH: Latissimus | 30 | sec |
STRETCH: Oblique | 30 | sec |
STRETCH: IT Band | 30 | sec |
STRETCH: Sleeper Stretch | 30 | sec |
STRETCH: Rotator Cuff | 30 | sec |
PREP WORK
MAIN WORKOUT
MOBILITY
CORE
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