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
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