PHASE 1 / Week 4 / Day 1 - Monday

Workout Part 1 - Speed Training - 30 Minutes

Exercise Reps Tempo Max Notes

Time

½ Mile + Warm Up Stretching 1 50% 10min Seated Stretches Standing

Butterfly Groin Stretches
*Jog – 2 laps Hurdle Hamstring Grab
Playboys Leaning Groin
Supine glute Ankle Grabs
Supine cross Hip Flexor
Cobra Quad
Dorsiflexed Calf
Leaning Calf

20 Yard Bursts 10 100% • Alternate your starting leg.

• Burst 20-yards and complete
your deceleration over the
following 20-yards.
• 60-yard Active Recovery
(AR): After each rep walk
back to your starting point (40
yard walk), then turn around
and walk 20 yards to begin a
new rep facing the opposite
direction.

Stadium / Bleachers 5 100% • You can hit 1 step at a time

(quick feet), 2 steps at a time
(bursts) or 3 steps at a time
(strides / explosiveness), or
mix it up.
• Jog down the steps for Active
Recovery.
• Rest for 45 sec at bottom of
stadiums/bleachers.

¼ Mile Cooldown + Cooldown Stretching 1 50% 10min Standing Seated Stretches

Stretches Butterfly Groin
*Jog – 1 lap Hamstring Grab Hurdle
Leaning Groin Playboys
Ankle Grabs Supine glute
Hip Flexor Supine cross
Quad Cobra
Dorsiflexed Calf
Leaning Calf
PHASE 1 / Week 4 / Day 1 - Monday
Workout Part 2 - LOWER-BODY STRENGTH TRAINING

Exercise Reps Tempo Reps Notes

Lunge Circuit 12RM Smooth 3 X 12

Deadlifts (Dumbbell) 12RM 3-0-1-1 4 X 12

Knee Raises (Cable) 12RM 3-0-1-1 4 X 12

Single – Leg Hip Extension 12RM 3-0-1-1 4 X 12

Hip Abductors 12RM 3-0-1-1 4 x 12

Hip Abductors 12RM 3-0-1-1 4 x 12

Single-Leg Calf Raises 12RM 3-0-1-1 4 x 12

Superset 15RM 3 x 15
AB Wheel
Seated Torso Twists
PHASE 1 / Week 4 / Day 2 - Tuesday
Workout Part 1 - CORNERBACK DRILLS

Exercise Reps Tempo Rest Notes

½ Mile + Warm Up Stretching 1 Seated Stretches Standing Stretches

Butterfly Groin Hamstring Grab
*Jog – 2 Laps Hurdle Leaning Groin
Playboys Ankle Grabs
Supine glute Hip Flexor
Supine cross Quad
Cobra Dorsiflexed Calf
Leaning Calf

Ladder Drills 2 30 sec Ladder Drills

Quick Step
*Designed to make your feet faster
Side Step
Lateral Movement
Backward Lateral Movement
Lateral Hops
Ins-N-Outs

DB Drills 2 60sec Drills

Hitch (Comeback) Breaks
Open-hip Hitch (Comeback) Breaks
45° (Slant) Breaks
Long 45° (Slant) Breaks
90° (Out) Breaks
Post Breaks
Post Corner Speed Turns
Post Corner Slow Turns
Hip Flips w/ 45° Break
Hip Flips w/ 315° Break

Combine Agility 6 45 sec Drills

20-yard Shuttle
L-Drill (3 cone drill)

¼ Mile + Cool-Down Stretching 1 Standing Stretches Seated Stretches

Hamstring Grab Butterfly Groin
*Jog – 1 lap Leaning Groin Hurdle
Ankle Grabs Playboys
Hip Flexor Supine glute
Quad Supine cross
Dorsiflexed Calf Cobra
Leaning Calf
PHASE 1 / Week 4 / Day 2 - Tuesday
Workout Part 2 - UPPER-BODY STRENGTH TRAINING

Exercise Reps Tempo Volume Rest

SUPERSET 12RM 3-0-1-1 4 X 12 60-75 Sec between Sets

DB Press
Seated Rows

SUPERSET 12RM 3-0-1-1 3 X 12 60-75 Sec between Sets

Incline DB Press
Seated Pull-Downs

DB Shoulder Circuit 15RM 3-0-1-1 3 X 10 90 Sec between Sets

Front Raises
Lateral Raises
Bent Raises

Arm Circuit 10RM 3-0-1-1 3 x 10 60-75 Sec between Sets

Triceps Extensions (Max)
Triceps Extension (Drop
15lbs)
Triceps Extension (Drop
15lbs)
Bicep Curl (Max)
Bicep Curl (Drop 15lbs)
Bicep Curl (Drop 15lbs)

Superset 12RM 3-0-1-1 4 x 12 60-75 Sec between Sets

AB Wheel
Seated Torso Twists

Torso Twists (Machine) 12RM 3-0-1-1 4 x 12 60-75 Sec between Sets

Heidi Circuit Body Weight 3-0-1-1 3x7 60-75 Sec between Sets
Sit-Ups
*7 of each
Leg Raises
considers 1 rep
Scissor Kicks
Teeters
Jack Knives

¼ Mile + Cool-Down 1 Standing Seated Stretches

Stretching Stretches Butterfly Groin
Hamstring Grab Hurdle
*Jog – 1 lap Leaning Groin Playboys
Ankle Grabs Supine glute
Hip Flexor Supine cross
Quad Cobra
Dorsiflexed Calf
Leaning Calf
PHASE 1 / Week 4 / Day 3 - Wednesday
Workout Part 1 - Speed Training - 30 Minutes

Exercise Reps Tempo Max Time Notes

½ Mile + Warm Up 1 50% 10min Seated Stretches Standing Stretches

Stretching Butterfly Groin Hamstring Grab
Hurdle Leaning Groin
*Jog – 2 laps Playboys Ankle Grabs
Supine glute Hip Flexor
Supine cross Quad
Cobra Dorsiflexed Calf
Leaning Calf

20 Yard Bursts 10 100% • Alternate your starting leg.

• Burst 20-yards and complete your
deceleration over the following 20-yards.
• 60-yard Active Recovery (AR): After each rep
walk back to your starting point (40 yard
walk), then turn around and walk 20 yards to
begin a new rep facing the opposite direction.

Stadium / Bleachers 5 100% • You can hit 1 step at a time (quick feet), 2
steps at a time (bursts) or 3 steps at a time
(strides / explosiveness), or mix it up.
• Jog down the steps for Active Recovery.
• Rest for 45 sec at bottom of
stadiums/bleachers.

¼ Mile Cooldown + 1 50% 10min Standing Seated Stretches

Cooldown Stretching Stretches Butterfly Groin
Hamstring Grab Hurdle
*Jog – 1 lap Leaning Groin Playboys
Ankle Grabs Supine glute
Hip Flexor Supine cross
Quad Cobra
Dorsiflexed Calf
Leaning Calf
PHASE 1 / Week 4 / Day 3 - Wednesday
Workout Part 2 - LOWER-BODY STRENGTH TRAINING

Exercise Reps Tempo Reps Notes

Lunge Circuit 12RM Smooth 3 X 12

Deadlifts (Dumbbell) 12RM 3-0-1-1 4 X 12

Knee Raises (Cable) 12RM 3-0-1-1 4 X 12

Single – Leg Hip Extension 12RM 3-0-1-1 4 X 12

Hip Abductors 12RM 3-0-1-1 4 x 12

Hip Abductors 12RM 3-0-1-1 4 x 12

Single-Leg Calf Raises 12RM 3-0-1-1 4 x 12

Superset 15RM 3 x 15
AB Wheel
Seated Torso Twists
PHASE 1 / Week 4 / Day 4 - Thursday
Workout Part 1 - CORNERBACK DRILLS

Exercise Reps Tempo Rest Notes

½ Mile + Warm Up Stretching 1 Seated Stretches Standing Stretches

Butterfly Groin Hamstring Grab
*Jog – 2 Laps Hurdle Leaning Groin
Playboys Ankle Grabs
Supine glute Hip Flexor
Supine cross Quad
Cobra Dorsiflexed Calf
Leaning Calf

Ladder Drills 2 30 sec Ladder Drills

Quick Step
*Designed to make your feet faster
Side Step
Lateral Movement
Backward Lateral Movement
Lateral Hops
Ins-N-Outs

DB Drills 2 60sec Drills

Hitch (Comeback) Breaks
Open-hip Hitch (Comeback) Breaks
45° (Slant) Breaks
Long 45° (Slant) Breaks
90° (Out) Breaks
Post Breaks
Post Corner Speed Turns
Post Corner Slow Turns
Hip Flips w/ 45° Break
Hip Flips w/ 315° Break

Combine Agility 6 45 sec Drills

20-yard Shuttle
L-Drill (3 cone drill)

¼ Mile + Cool-Down Stretching 1 Standing Stretches Seated Stretches

Hamstring Grab Butterfly Groin
*Jog – 1 lap Leaning Groin Hurdle
Ankle Grabs Playboys
Hip Flexor Supine glute
Quad Supine cross
Dorsiflexed Calf Cobra
Leaning Calf
PHASE 1 / Week 4 / Day 4 - Thursday
Workout Part 2 - UPPER-BODY STRENGTH TRAINING

Exercise Reps Tempo Volume Rest

SUPERSET 12RM 3-0-1-1 4 X 12 60-75 Sec between

Sets
DB Press
Seated Rows

SUPERSET 12RM 3-0-1-1 3 X 12 60-75 Sec between

Sets
Incline DB Press
Pull-Downs

DB Shoulder Circuit 15RM 3-0-1-1 3 X 10 90 Sec between Sets

Front Raises
Lateral Raises
Bent Raises

Arm Circuit 10RM 3-0-1-1 3 x 10 60-75 Sec between

Triceps Extensions (Max) Sets
Triceps Extension (Drop
15lbs)
Triceps Extension (Drop
15lbs)
Bicep Curl (Max)
Bicep Curl (Drop 15lbs)
Bicep Curl (Drop 15lbs)

Superset 12RM 3-0-1-1 4 x 12 60-75 Sec between

AB Wheel Sets
Seated Torso Twists

Torso Twists (Machine) 12RM 3-0-1-1 4 x 12 60-75 Sec between

Sets

Heidi Circuit Body 3-0-1-1 3x7 60-75 Sec between

Sit-Ups Weight Sets
*7 of each considers 1
Leg Raises
rep
Scissor Kicks
Teeters
Jack Knives

¼ Mile + Cool-Down 1 Standing Stretches Seated Stretches

Stretching Hamstring Grab Butterfly Groin
Leaning Groin Hurdle
*Jog – 1 lap Ankle Grabs Playboys
Hip Flexor Supine glute
Quad Supine cross
Dorsiflexed Calf Cobra
Leaning Calf
PHASE 1 / Week 4 / Day 5 – Friday or Saturday
Workout Part 1 – FLEXIBILITY TRAINING

Exercise Reps Tempo Rest Notes

½ Mile + Warm Up 1 Seated Stretches Standing Stretches

Stretching Butterfly Groin Hamstring Grab
Hurdle Leaning Groin
*Jog – 1 lap Playboys Ankle Grabs
Supine glute Hip Flexor
Supine cross Quad
Cobra Dorsiflexed Calf
Leaning Calf

FOAM ROLLING or PRE- 1 30-

HAB 45min
*Help with recovery and
flexibility

¼ Mile + Cool-Down 1 Standing Stretches Seated Stretches

Stretching Hamstring Grab Butterfly Groin
Leaning Groin Hurdle
*Jog – 1 lap Ankle Grabs Playboys
Hip Flexor Supine glute
Quad Supine cross
Dorsiflexed Calf Cobra
Leaning Calf