Mike Boyle Strength and Conditioning: Adult Phase 1

Day 1 Day 2 Day 3

Roll Glutes +Hip rotators, Upper Back, Low Back Roll Glutes +Hip rotators, Upper Back, Low Back Roll Glutes +Hip rotators, Upper Back, Low Back
5 Rolls ea. Posterior Shoulder, Adductors & Quads 5 Rolls ea. Posterior Shoulder, Adductors & Quads 5 Rolls ea. Posterior Shoulder, Adductors & Quads

Breath Supine Breathing (*w/ Light SandBag) x 5-10 breaths Breath Supine Breathing (*w/ Light SandBag) x 5-10 breaths Breath Supine Breathing (*w/ Light SandBag) x 5-10 breaths

Stretch Posterior Hip Capsule Stretch, 90/90 ER/IR Hip Stretch, Wall Quad Stretch Posterior Hip Capsule Stretch, 90/90 ER/IR Hip Stretch, Wall Quad Stretch Posterior Hip Capsule Stretch, 90/90 ER/IR Hip Stretch, Wall Quad
3 Breaths ea. pos. 3 Breaths ea. pos. 3 Breaths ea. pos.
Activation Toe Sitting x 3 Breaths Activation Toe Sitting x 3 Breaths Activation Toe Sitting x 3 Breaths
w/ Breathing Heel Sitting x 3 Breaths w/ Breathing Heel Sitting x 3 Breaths w/ Breathing Heel Sitting x 3 Breaths
Blow out candles!
Egg Rolls x 10 Egg Rolls x 10 Egg Rolls x 10
Hip Lift 3 x 5 sec hold Quadruped HE on elbows x 5ea Hip Lift 3 x 5 sec hold
Band Supported Leg Lowers x 5ea Band Supported Leg Lowers x 5ea Band Supported Leg Lowers x 5ea
Prone Head Nods/Rotation x 10ea Prone Head Nods/Rotation x 10ea. Prone Head Nods/Rotation x 10ea
Quadruped Hip Rocks x 10 Quadruped Hip Rock x 10 Quadruped Hip Rocks x 10
1/2 Kneeling Adductor Rock x 5ea 1/2 Kneeling Adductor Rock x 5ea 1/2 Kneeling Adductor Rock x 5ea
Quadruped T-Spine Rotation x 5ea Quadruped Rib Roll T-Spine Rotation x 5ea Quadruped T-Spine Rotation x 5ea
Alternating Spiderman x 5ea Alternating Spiderman x 5ea Alternating Spiderman x 5ea

Mobility Ankle Mobs x 10ea Mobility Ankle Mobs x 10ea Mobility Ankle Mobs x 10ea
Circuit Split Squat w/ 5 sec hold x 5ea Circuit Toe Touch to Squat x 5 Circuit Split Squat w/ 5 sec hold x 5ea
Lateral Squat x 5ea Lateral Squat x 5ea Lateral Squat x 5ea
SLDL x 5ea SLDL x 5ea SLDL x 5ea

Active Knee to Chest Active Shuffle Wide + Stick F/B Active Knee to Chest
Warm-Up Leg Cradle Warm-Up Cross In Front F/B Warm-Up Leg Cradle
(10yds) Heel to Butt Ladders Cross Behind F/B x2 Heel to Butt
High Knee Skip In-In-Out-Out F/B High Knee Skip
High Knee Run Scissors R/L High Knee Run
Heel Ups Heel Ups
Back Pedal Back Pedal
Backwards Run Backwards Run

Medball 1/2 Kneeling Side Toss 3 x 10ea Medball Tall Kneeling Chest Pass 3 x 10 Medball OH Throw 3 x 10
Plyo Box Jump 3 x 5 Plyo Lateral Bound 3 x 5ea Plyo Box Jump 3 x 5
Core Plank Circuit Side/Front/Side 3 x: 15/20/25/25ea Core SL Situp 3 x 8/10/12/12 Core Plank Circuit Side/Front/Side 3 x: 15/20/25/25ea
WK. 1: 2 Sets WK. 1: 2 Sets WK. 1: 2 Sets
Day 1 WK1 WK2 WK3 WK 4 Day 2 WK1 WK2 WK3 WK4 Day 3 WK1 WK2 WK3 WK4
Goblet Squat 2x8 3x8 3 x 10 3 x 12 KB Deadlift 2x8 3x8 3 x 10 3 x 12 Goblet Split Squat 2 x 8ea 3 x 8ea 3 x 8ea 3 x 8ea

1/2 Kneeling Inline Chop 2 x 8ea 3 x 8ea 3 x 10ea 3 x 12ea 1/2 Kneeling Inline Lift 2 x 8ea 3 x 8ea 3 x 10ea 3 x 12ea TRX Row 2x8 3x8 3 x 10 3 x 12

Bear Crawl 2 x 10yd 3 x 10yd 3 x 20yd 3 x 20yd Lateral Bear Crawl 2 x 20yd 3 x 20yd 3 x 20yd 3 x 20yd Lateral Crawl 2 x 20yd 3 x 20yd 3 x 20yd 3 x 20yd
(forwards only)
Reaching SLDL 2 x 8ea 3 x 8ea 3 x 8ea 3 x 8ea Split Squat Hold 2 x :15ea 3 x :15ea 3 x :20ea 3 x :25ea Reaching SLDL 2 x 8ea 3 x 8ea 3 x 8ea 3 x 8ea

TK Anti-Rot Hold 2 x :15ea 2 x :20ea 2 x :25ea 2 x :25ea Front Plank 2 x :15 2 x :20 2 x :25 2 x :25 TK Push Pull 2 x 8ea 2 x 10ea 2 x 12ea 2 x 12ea
Chin Up Progression 2x5 3x5 3x5 3x5 DB Bench 2x8 3x8 3x8 3x8 Low Incline DB Bench 2x8 3x8 3x8 3x8

Pushup 2x8 2 x 10 2 x 12 2 x 12 1/2 Kneeling Inline Row 2 x 8ea 2 x 10ea 2 x 12ea 2 x 12ea Foot Elevated 1 Leg Hip Lift 2 x 8ea 2 x 10ea 2 x 12ea 2 x 12ea

DB Row 2 x 8ea 2 x 10ea 2 x 12ea 2 x 12ea Reaching Lateral Squat 2 x 8ea 2 x 10ea 2 x 12ea 2 x 12ea X-Pulldown 2x8 2 x 10 2 x 12 2 x 12
Tool: Cat/Camel
1/4 Get Up to elbow 2 x 5ea 2 x 6ea 2 x 7ea 2 x 8ea Farmer Carry 2 x Turf 2 x Turf 2 x Turf 2 x Turf Band Supported Leg Lower 2 x 5ea 2 x 6ea 2 x 7ea 2 x 8ea
Conditioning:Tempo Run x 8/9/10/11 Conditioning: 1 Mile Bike Conditioning: Sled Push 10 steps ea leg x6/7/8/9
First 2-3 Weeks Steady Ride, Weeks 3,4 Record Times!