Weeks 1-4
Note: This should be done at a light/medium-light weight. Do your 3 sets quickly; don’t take long breaks between sets or lifts. Circuit/Series lifts should be done consecutively.)
CYCLE 1 – MONDAY AND THURSDAY
● Warm Up: 1 set for each
(Note: Do as many as possible) o Wide Grip Pull Ups o Reverse Grip Pull Ups o Hammer Grip Pull Ups o Progressive Push Ups o Tricep Push Ups o Wide Push Ups
● Main Workout: 3x10 for each o Bench Press Monday (DB Chest Press Thursday) o Squatting Rows o Shoulder Series x3
▪ Clean and Press x5
▪ Chin Ups Neutral Grip x5
▪ Dumbbell Side & Front Raise x5 o Dips o Lat Pull Downs o Zottman/Runner Curls (10 Z’s & 20 R’s x3 sets)
● Core o 25 Crunches, 25 oblique crunches, 25 side crunches (both), 12 leg lifts 3 sec. hold, 50 bicycle, 25 crunches.
CYCLE 2 - TUESDAY AND FRIDAY
● Warm Up: Skip Routine o “A” Skip 2x15 yards o Up and Out Skip 1x15 yards o Lunge Elbow Down 1x15 yards o Straight Leg March 1x15 yards o Heel to Butt 1x15 Yards o Ankle Flip Ups o Karaoke 2x20 yards
● Main Workout o Kneeling Fire Hydrant 2x10 (2x10 Glute/Hams on Friday) o Single Leg Pitchers Squat 2x10 o Single Leg Dumbbell Squat 2x10
o DB Circuit x3
▪ Rotational Snatch x5 (Drop Step Snatch on Friday)
▪ Squat Press x5
▪ Squat to Upright Row x5 o Hammer Curl to Press 3x10 o DB Rotational Shoulder Press w/ lunge 2x10
● Core: Plank Series – 30 Seconds o Regular, Left Arm, Right Arm, Opposites o Superman 3x15 (Superman Twist 3x15 Friday)
MONDAY
● Warm Up: Speed Ladder x2 o Bunny Hops, 1 Leg Bunny Hop, Lateral Bunny Hop o 1-2’s, 1-2-1 o Icky Shuffle o Two in Two Out
● Main Workout: o Platform Series x4
▪ Snatch x5
▪ Front Squat to Press x5
▪ Straight Leg Dead Lift x5 o DB Lateral Lunge 3x10 o 1 Leg Pitcher Squat 3x10 o Squatting Row 3x10 o DB Rotational Press 3x10 o Med Ball Routine 2x20
▪ Side Throws
▪ Chest Pass
▪ Crunch Toss (20 each partner or wall)
● Core: Plank Series – 30 Seconds o Regular, Left Arm, Right Arm, Opposites o Superman 3x15 (Superman Twist 3x15 Thursday)
TUESDAY
● Warm Up: Dynamic Push Up o Hi-Low Rotational o Tricep o Trust Fall o Two Hand Salute
● Main Workout: 3x10 o DB Incline Bench Press o Lat Pull Down
o o o o Medicine Ball Side Throw (Stretch)
DB Clean to Press
Rotational Press
Lunge to Press Series
▪ Squat to Press
▪ Lunge Left to Press
▪ Lunge Right to Press o DB Push Up Rows
● Core: 5 minutes o 25 Crunches, 25 oblique crunches, 25 side crunches, (both), 12 leg lifts 3 sec. hold, 50 bicycle, 25 crunches.
THURSDAY
● Warm Up: Skip Routine o “A” Skip 2x15 (yards) o Up and Out Skip 1x15 o Lunge Elbow Down 1x15 o Straight Leg March 1x15 o Heel to Butt 1x15 o Ankle Flip Ups o Karaoke 2x20
● Main Workout: 30 minutes o 1 Arm DB Snatch-3x10 o DB Box Jumps w. Snatch- 3x10 o DB Lateral Step Ups- 3x10 o Squats – 3x10
▪ After each set perform 8
