Week 4

Day 1 - Agility and Lower

Dynamic Warm Up
Agility
1. Lateral Line Hops - 3 x 10 seconds

2. Pro Shuttle - 6 x 1 (3 each direction)

Strength
1. Deadlift - 5 x 5 @50%

2. Front Squat - 3 x 3 @50%

Build
1.A. BB Walking Lunge - 3 x 5 each leg

1.B. Hamstring Curl - 3 x 8

Core
1. Seal Walks - 3 x 10 yards

2. Side Plank - 3 x 20 seconds each side

Week 4
Day 2 - Power and Upper
Dynamic Warm Up
Power
1. Box Jumps - 5 x 1

2. Power Skips - 5 x 15 yards

Strength
1. BB Overhead Press - 5 x 5 @50%

2. Incline Bench Press - 3 x 3 @50%

Build
1.A. Inverted Row - 3 x 8

1.B. DB Lateral Raise - 3 x 8

2.A. EZ Curl Skull Crushers - 3 x 8

2.B. DB Hammer Curls - 3 x 8

3. Dips - 1 x 10

Core
1. Hanging Leg Raise - 3 x 10
Week 4
Day 3 - Linear Speed and Lower
Dynamic Warm Up
Linear Speed
1. Ground Starts - 5 x 10 yards

2. A-Skips - 3 x 10 yards

3. B-Skips - 3 x 10 yards

Strength
1. Back Squat - 5 x 5 @50%

2. Good Mornings - 3 x 3 @50%

Build
1.A. DB Step Ups - 3 x 5 each leg

1.B. Glute/Ham Raise - 3 x 8

Core
1. BB Russian Twists - 3 x 5 each side
Week 4
Day 4 - Power and Upper
Dynamic Warm Up
Power
1. Clapping Push Ups - 3 x 5 seconds

Strength
1. Floor Press - 5 x 5 @50%

2. Weighted Pull Ups - 3 x 3 @50%

Build
1.A. Neutral Grip DB Overhead Press - 3 x 8

1.B. Close Grip Lat Pulldown - 3 x 8

2.A. BB Curls - 3 x 8

2.B. Rope Tricep Extension - 3 x 8

3. Seated DB Shrugs - 3 x 10

Core
1. Weighted Plank - 2 x 30 seconds