Jumping Jacks x 15

Seal Jacks x 15
Body Squats x 10
Reverse Lunges x 10 each leg
A-skips x 15 yards down and back
Cossack Squats x 5 Each Side
Side Shuffle x 15 yards down and back
Standing Leg Swings x 10 front/back 10 side/side
Walking Lunges x 10 each leg
Hip Thrusts x 10
Single Leg Hip Thrusts x 5 each leg
Bent Knee Iron Cross x 5 each side
Roll-Overs into V-sits x 10
Quadruped Fire Hydrants x 10
Quadruped Circles x 10 forward, reverse
Alternating Prone Scorpion x 5/side
Mountain Climbers x 20
Rocking Groin Frog Stretch x 8
Squat to Stand x 5
Low Pogo Jumps 2x10sec
High Pogo Jumps 2x10sec
High Knee Run 2x10 yards
Power Skips 2x30 yards
10 yard sprint x2
SPEED
A) 30 yard Build Up Sprints
Set 1
50%
Set 2
60%
Set 3
70%
Set 4
80%
Set 5
90%
B) 10 Yard Pushup Start x 4
75 second rest
C) 10-yard Falling Start x 3
75 second rest
D) Double Broad Jump x 10
60 second rest

E) Backward Overhead Med Ball Throws x 15

45 second rest

A)

B)

DB Bench Press
Week
1
2
3
4

Sets
4
4
4
4

Week
1
2
3
4

Sets
3
3
3
3

DB Rows

C1)

Week
1
2
3
4
Iso-Dynamic Shoulder Raises

E1)

E2)

Rest

10/8/6/20
10/8/6/20
10/8/6/20
10/8/6/20

Pull-Up Cluster

C1)

D)

Reps

Sets
4
4
4
3

Reps

3/3/3/3
3/3/3/3
3/3/3/3
3/3/3/3

Rest
30s/3min
30s/3min
30s/3min
30s/3min

Reps

Rest

6and
6and
6and
6and

Week
1
2
3
4

Sets
3
3
3
3

Reps

Week
1
2
3
4

Sets
4
4
4
4

Reps

Week
1
2
3
4

Sets
4
4
4
4

Reps

4
4
4
4

Rest

8
8
8
8

DB Incline Shrug
Rest

10
10
10
10

Hammer Curls

Push-Up Death

10
10
10
10

Rest

Week
1
2
3
4

Sets
2
2
2
2

Reps

5/5/5/5/5
5/5/5/5/5
5/5/5/5/5
5/5/5/5/5

Rest

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 5

Set 6

Set 5

Set 6

Set 5

Set 6

Set 5

Set 6

Set 5

Set 6

Set 5

Set 6

A)

Box Jumps

B)

Week
1
2
3
4
Front Squat Grip Reverse Lunge

Sets
4
4
4
4

Reps

Week
1
2
3
4

Sets
4
4
4
4

Reps

Week
1
2
3
4

Sets
4
4
4
4

Reps

D1)

Palloff Press
Sets
4
4
4
4

D2)

Week
1
2
3
4
Wide Stance Cable Chop
Week
1
2
3
4

Sets
4
4
4
4

C)

Rest

2
2
2
2

Rest

4
4
4
4

Rack Pulls
Rest

5
5
5
5

Reps

Rest

12/side
12/side
12/side
12/side

Reps

6/side
6/side
6/side
6/side

Rest

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 5

Set 6

Set 5

Set 6

Set 5

Set 6

Set 5

Set 6

A)

Pull-Ups
Week
1
2
3
4

Sets
3
3
3
3

Week
1
2
3
4

Sets
3
3
3
3

Reps

B2)

Face Pulls
Sets
4
4
4
4

Reps

C)

Week
1
2
3
4
1-Arm DB Military Press
Week
1
2
3
4

Sets
4
4
4
4

Reps

D1)

BB Curls
Sets
4
4
4
4

Reps

D2)

Week
1
2
3
4
Rope Tricep Extensions
Week
1
2
3
4

Sets
4
4
4
4

B1)

E)

Reps

MAX
MAX
MAX
MAX

Rest
LONG

Incline Bench

Farmer's Walk

Rest

10
10
10
10

Rest

8
8
8
8

Rest

8
8
8
8

6and4
6and4
6and4
6and4

Rest
30s/2min
30s/2min
30s/2min
30s/2min

Reps

Rest

15
15
15
15

Week
1
2
3
4

Sets
3
3
3
3

Reps

60s
60s
60s
60s

Rest

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 5

Set 6

Set 5

Set 6

Set 5

Set 6

Set 5

Set 6

Set 5

Set 6

Set 5

Set 6

A)

B)

Front Squat Cluster

Week
1
2
3
4

Sets
4
4
4
4

Week
1
2
3
4

Reps

2/2/2/2
2/2/2/2
2/2/2/2
2/2/2/2

Rest
30s/3min+
30s/3min+
30s/3min+
30s/3min+

Sets
3
3
3
3

Reps

Rest

Sets
3
3
3
3

Reps

BB Hip Thrusts

C)

1-Leg RDL

D)

Week
1
2
3
4
Farmer's Walk, Speed Crunches
Week
1
2
3
4

Sets
5
5
5
5

5
5
5
5

Rest

6
6
6
6

Reps

60s/60s
60s/60s
60s/60s
60s/60s

Rest
1min
1min
1min
1min

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 5

Set 6

Set 5

Set 6

Set 5

Set 6

**Full Warm-up**
1. Concentric Only Pushups x50-75
2. Concentric Only Pull-Ups x50-75
3. Isometric Lunge 5x10s/Leg-2 Min Rest
4. Isometric Squat Hold 5x10s-2 Min Rest