I. PRE-LIFT ACTIVITY NAME
1. Dynamic Warm-up PHASE 1
2. Stretch
3. Crunches 1 x 50
MONDAY wk MAX G Date RP RP RP WEDNESDAY wk MAX G RP RP RP FRIDAY wk MAX G RP RP RP
High Pulls 1 8 Power Shrugs 1 8 Hang Clean 1 8
2 8 2 8 2 8
3 8 3 8 3 8
Barbell 1 10 Barbell 1 10 Close-Grip 1 10
Back Squat 2 10 Bench Press 2 10 Bench Press 2 10
3 10 3 10 3 10
Barbell 1 10 Chins M Front Squat 1 10
Incline Press 2 10 or M 2 10
3 10 Pull-ups M 3 10
Back - Choice 1 10 Walking Lunges 10 One-Arm Rows 10
(Any Back Exercise) 2 10 or 10 (Dumbbell) 10
3 10 Step-ups 10
Leg Curls - Choice 10 Shoulder Press 10 Glute Ham Raises 6
(Lying,Seated,Standing) 10 (Dumbbell) 10 6
Shoulder Combo 1 Hyper Extensions 10 DB 2-Way Raises 10W/ BAR 6-8-8-10 2 10 (Lateral/ Rear Raises ) 10
(Ft. raise/up-right row/ Ab Circuit 1 Ab Circuit 1neider press/rear raise w/ DB) (Tiger Alley) 2 (Around the World) 2
Ab Circuit 1
(Special 40) 2
HURDLE SERIES: HURDLE SERIES: HURDLE SERIES:
1. FRONT STEP-OVERS (LEFT & RIGHT) 1. FRONT STEP-OVERS (LEFT & RIGHT) 1. FRONT STEP-OVERS (LEFT & RIGHT)
2. LATERAL STEP OVERS (LEFT & RIGHT) 2. LATERAL STEP OVERS (LEFT & RIGHT) 2. LATERAL STEP OVERS (LEFT & RIGHT)
3. LATERAL STEP THRU (LEFT & RIGHT) 3. LATERAL STEP THRU (LEFT & RIGHT) 3. LATERAL STEP THRU (LEFT & RIGHT)
*ALL PLAYERS MUST PERFORM A SEATED STRETCH AFTER EACH WORKOUT. THE FOLLOWING MUSCLES GROUPS MUST BE STRETCHED:
1. HAMSTRINGS : Legs together, left/right foot to thigh 4. HIP FLEXORS : Left/right knee on the ground & twist
2. GROIN : Butterfly 5. QUADS : Lay on your left/right side and stretch quad
3. LOW BACK : Crossover, tuck rolls x 5 6. EXTENDED SQUATS: 1 X 10
I. PRE-LIFT ACTIVITY NAME
1. Dynamic Warm-up PHASE 2
2. Stretch
3. Crunches 1 x 50
MONDAY wk MAX G RP RP RP WEDNESDAY wk MAX G RP RP RP FRIDAY wk MAX G RP RP RP
High Pulls 1 8 Power Shrugs 1 8 Hang Clean 1 8
2 8 2 8 2 8
3 8 3 8 3 8
Barbell 1 8 Barbell 1 8 Close-Grip 1 8
Back Squat 2 8 Bench Press 2 8 Bench Press 2 8
3 8 3 8 3 8
Barbell 1 8 Chins M Front Squat 1 8
Incline Press 2 8 or M 2 8
3 8 Pull-ups M 3 8
Back - Choice 1 8 Walking Lunges 10 One-Arm Rows 8
(Any Back Exercise) 2 8 or 10 (Dumbbell) 8
3 8 Step-ups 8
Leg Curls - Choice 10 Shoulder Press 8 Glute Ham Raises 8
(Lying,Seated,Standing) 10 (Dumbbell) 8 8
Shoulder Combo 1 Hyper Extensions 10 DB 2-Way Raises 10W/ BAR 6-8-8-10 2 10 (Lateral/ Rear Raises ) 10
(Ft. raise/up-right row/ Ab Circuit 1 Ab Circuit 1 neider press/rear raise w/ DB) (Tiger Alley) 2 (Around the World) 2
Ab Circuit 1
(Special 40) 2
HURDLE SERIES: HURDLE SERIES: HURDLE SERIES:
1. FRONT STEP-OVERS (LEFT & RIGHT) 1. FRONT STEP-OVERS (LEFT & RIGHT) 1. FRONT STEP-OVERS (LEFT & RIGHT)
2. LATERAL STEP OVERS (LEFT & RIGHT) 2. LATERAL STEP OVERS (LEFT & RIGHT) 2. LATERAL STEP OVERS (LEFT & RIGHT)
3. LATERAL STEP THRU (LEFT & RIGHT) 3. LATERAL STEP THRU (LEFT & RIGHT) 3. LATERAL STEP THRU (LEFT & RIGHT)
*ALL PLAYERS MUST PERFORM A SEATED STRETCH AFTER EACH WORKOUT. THE FOLLOWING MUSCLES GROUPS MUST BE STRETCHED:
1. HAMSTRINGS : Legs together, left/right foot to thigh 4. HIP FLEXORS : Left/right knee on the ground & twist
2. GROIN : Butterfly 5. QUADS : Lay on your left/right side and stretch quad
3. LOW BACK : Crossover, tuck rolls x 5 6. EXTENDED SQUATS: 1 X 10
I. PRE-LIFT ACTIVITY NAME
1. Dynamic Warm-up PHASE 3
2. Stretch
3. Crunches 1 x 50
MONDAY wk MAX G RP RP RP WEDNESDAY wk MAX G RP RP RP FRIDAY wk MAX G RP RP RP
High Pull 1 5 Power Shrugs 1 5 Hang Clean 1 6
2 5 2 5 2 6
3 5 3 5 3 6
Barbell 1 6 Barbell 1 6 6
Back Squat 2 6 Bench Press 2 6 Close-Grip 1 6
3 6 3 6 Bench Press 2 6
Barbell 1 6 6 3 6
Incline Press 2 6 Chins M 6
3 6 or M Front Squat 1 6
6 Pull-ups M 2 6
Back - Choice 1 8 Walking Lunges 10 3 6
(Any Back Exercise) 2 8 or 10 One-Arm Rows 8
3 8 Step-ups (Dumbbell) 8
Leg Curls - Choice 10 Shoulder Press 8 8
(Lying,Seated,Standing) 10 (Dumbbell) 8 Glute-Ham Raises 8
Shoulder Combo 1 Hyper Extensions 10 8
W/ BAR 6-8-8-10 2 10 DB 2-Way Raises 10
(Ft. raise/up-right row/ Ab Circuit 1 (Lateral/ Rear Raises ) 10
neider press/rear raise w/ DB) (The Basic Three) 2 Ab Circuit 1
Ab Circuit 1 (The Twister) 2
(Washboard) 2
HURDLE SERIES: HURDLE SERIES: HURDLE SERIES:
1. FRONT STEP-OVERS (LEFT & RIGHT) 1. FRONT STEP-OVERS (LEFT & RIGHT) 1. FRONT STEP-OVERS (LEFT & RIGHT)
2. LATERAL STEP OVERS (LEFT & RIGHT) 2. LATERAL STEP OVERS (LEFT & RIGHT) 2. LATERAL STEP OVERS (LEFT & RIGHT)
3. LATERAL STEP THRU (LEFT & RIGHT) 3. LATERAL STEP THRU (LEFT & RIGHT) 3. LATERAL STEP THRU (LEFT & RIGHT)
*ALL PLAYERS MUST PERFORM A SEATED STRETCH AFTER EACH WORKOUT. THE FOLLOWING MUSCLES GROUPS MUST BE STRETCHED:
1. HAMSTRINGS : Legs together, left/right foot to thigh 4. HIP FLEXORS : Left/right knee on the ground & twist
2. GROIN : Butterfly 5. QUADS : Lay on your left/right side and stretch quad
3. LOW BACK : Crossover, tuck rolls x 5 6. EXTENDED SQUATS: 1 X 10
I. PRE-LIFT ACTIVITY NAME
1. Dynamic Warm-up PHASE 4
2. Stretch
3. Crunches 1 x 50
MONDAY wk MAX G RP RP RP WEDNESDAY wk MAX G RP RP RP FRIDAY wk MAX G RP RP RP
High Pull 1 5 Power Shrugs 1 5 Hang Clean 1 4
2 5 2 5 2 4
3 5 3 5 3 4
Barbell 1 5 Barbell 1 5 4
Back Squat 2 5 Bench Press 2 5 Close-Grip 1 5
3 5 3 5 Bench Press 2 5
Barbell 1 5 5 3 5
Incline Press 2 5 5 5
3 5 Chins M 5
5 or M Front Squat 1 5
5 Pull-ups M 2 5
Back - Choice 1 8 Walking Lunges 10 3 5
(Any Back Exercise) 2 8 or 10 One-Arm Rows 8
3 8 Step-ups (Dumbbell) 8
Leg Curls - Choice 10 Shoulder Press 8 8
(Lying,Seated,Standing) 10 (Bar or Dumbbell) 8 Glute-Ham Raises 8
Shoulder Combo 1 Hyper Extensions 10 8
W/ BAR 6-8-8-10 2 10 DB 2-Way Raises 10
(Ft. raise/up-right row/ Ab Circuit 1 (Lateral/ Rear Raises ) 10
neider press/rear raise w/ DB) (Tiger Alley) 2 Ab Circuit 1
Ab Circuit 1 (Special 40) 2
(Around the World) 2
HURDLE SERIES: HURDLE SERIES: HURDLE SERIES:
1. FRONT STEP-OVERS (LEFT & RIGHT) 1. FRONT STEP-OVERS (LEFT & RIGHT) 1. FRONT STEP-OVERS (LEFT & RIGHT)
2. LATERAL STEP OVERS (LEFT & RIGHT) 2. LATERAL STEP OVERS (LEFT & RIGHT) 2. LATERAL STEP OVERS (LEFT & RIGHT)
3. LATERAL STEP THRU (LEFT & RIGHT) 3. LATERAL STEP THRU (LEFT & RIGHT) 3. LATERAL STEP THRU (LEFT & RIGHT)
*ALL PLAYERS MUST PERFORM A SEATED STRETCH AFTER EACH WORKOUT. THE FOLLOWING MUSCLES GROUPS MUST BE STRETCHED:
1. HAMSTRINGS : Legs together, left/right foot to thigh 4. HIP FLEXORS : Left/right knee on the ground & twist
2. GROIN : Butterfly 5. QUADS : Lay on your left/right side and stretch quad
3. LOW BACK : Crossover, tuck rolls x 5 6. EXTENDED SQUATS: 1 X 10
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