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Strength and Conditioning Program
Strength and Conditioning Program
10 Box jumps
10 Burpees
20 Mountain Climbers
20 Push-Ups
15 Hollow to Superman
25 Jumping Jacks
20 Plank Jacks
15 Lunges
-20 MB lunges
Stretches
-Stretch (Diamond Stretch with partner) (30 seconds each partner) 1
minute total
Ups
Plank 1 minute 45 seconds 30 seconds
Burpees 1 minute 45 seconds 30 seconds
Russian Twists 1 minute 45 seconds 30 seconds
Offset Push-Ups 1 minute 45 seconds 30 seconds
Toe Touches 1 minute 45 seconds 30 seconds
Relax Catch
1-2 minutes
Your Breath
-Exercises
Lower body
-4 sets of 10 (2 sets with each leg) States with kettle bells (4 minutes)
Upper body
Core
of 20 (3 minutes)
minutes)
Week 1
Week 2
Incline
Decline
Free weight
press
Overhead press
Tuesday Lower body Squats
RDL
Front Cleans
Box Jumps
Curls
Triceps
extensions
Russian Twists
Planks
Rows
Friday Circuit Ab Circuit
Week 3
Front Raises
Side Raises
Shoulder Shrugs
Tuesday Lower body RDL
Kettle Bell
Swings
Sumo Squats
Lunges
Wednesday Biceps Triceps Curls
Skull Crushers
Hammer fist
curls
Dips
Thursday Back/ Abs Toe Touches
Back Flys
Side Planks
MB V ups
Friday Circuit Chest
Week 4
Shoulder Press
MB push ups
8 count push
ups
Tuesday Lower body States
Lunges
Step ups
Heel raises
Wednesday Biceps Triceps Tri Extensions
Barbell curls
DB pull over
Skull crushers
Thursday Back/ Abs Partner MB twist
Interlocking leg
sit ups
DL
Back extensions
Friday Circuit Jump Rope
Week 5
Incline DB press
Push ups
Grizzlies
Tuesday Lower body Front Squats
Cleans
MB lunges
Sumo Squats
Wednesday Biceps Triceps Skull Crushers
Hammer curls
Int/ext rotation
1 arm DB
snatch
Thursday Back/ Abs V- ups
Back Flys
Side Planks
Rows
Friday Circuit Medicine ball
Week 6
Incline
Decline
Free weight
press
Overhead press
RDL
Front Cleans
Box Jumps
Curls
Triceps
extensions
Russian Twists
Planks
Rows
Friday Circuit Ab Circuit
Week 7
Shoulder Press
MB push ups
8 count push
ups
Tuesday Lower body States
Lunges
Step ups
Heel raises
Wednesday Biceps Triceps Tri Extensions
Barbell curls
DB pull over
Skull crushers
Thursday Back/ Abs Partner MB twist
Interlocking leg
sit ups
DL
Back extensions
Friday Circuit Jump Rope
Week 8
Front Raises
Side Raises
Shoulder Shrugs
Tuesday Lower body RDL
Kettle Bell
Swings
Sumo Squats
Lunges
Wednesday Biceps Triceps Curls
Skull Crushers
Hammer fist
curls
Dips
Thursday Back/ Abs Toe Touches
Back Flys
Side Planks
MB V ups
Friday Circuit Chest
Week 9
Front Raises
Side Raises
Shoulder Shrugs
Tuesday Lower body RDL
Kettle Bell
Swings
Sumo Squats
Lunges
Wednesday Biceps Triceps Curls
Skull Crushers
Hammer fist
curls
Dips
Thursday Back/ Abs Toe Touches
Back Flys
Side Planks
MB V ups
Friday Circuit Chest
Week 10
Incline
Decline
Free weight
press
Overhead press
RDL
Front Cleans
Box Jumps
Triceps
extensions
Russian Twists
Planks
Rows
Friday Circuit Ab Circuit