Isaac

Workout 1
Level 3
Block 1 - Mobility
1A Carioca 2x10ea

1B Supermans 2x15

1C BW Goodmorning-Squat 2x12

1D BW Lunge 2x8ea

Block 2 - Strength
2A Bar Back Squat 3x10

2B Bar Bentover Row 3x12

2C Plate Russian Twist 3x30

2D Bar RDL 3x10

2E Bench Press 3x10

Block 3 - Strength
3A Bar Reverse Lunge 3x8ea

3B DB Curl to Press 3x10

3C Alternating V-up 3x10ea

3D Pull-ups 3x12

3E Bar Calf Raises 3x25

Block 4 - Speed & Agility

4A Long Jumps 3x8

4B Bounding 3x20yd

4C Bounding to sprint 3x30yd

4E MB Chest Throw 3x30yd

4F MB Chest Throw to Sprint 3x10yd

4G MB Scoop throw 3x8

4H Tuck Vertical Jump 3x8

 Isaac
Workout 2
Level 3
Block 1 - Mobility
1A Ankle Hops 2x10

1B Inchworm-Push up 2x15

1C Toe Grab Squat 2x12

1D Arms Extended Twist 2x8ea

Block 2 - Strength
2A Bar Split Squats 3x8ea

2B Hang Clean High Pull 3x8

2C Plate Toe Touches 3x30

2D DB Single Leg Bridge Pause 3x:30ea

2E Incline Bench Press 3x10

Block 3 - Strength
3A DB Snatch 3x10

3B DB Front and Side Raise 3x10

3C Heel Touches 3x15ea

3D Bar Curls 3x15

3A Single Leg MB RDL 3x8ea

Block 4 - Speed & Agility

4A Side Bounding Distance 3x20yd

4B Quick Side Steps 3x10ea

4C Side Step Turn to Sprint 3x30yd

4E MB Overhead Throw 3x10

4F Stepping to Overhead Throw 3x8

4G Standing Sprints 6x20yd

4H Conditioning (20s rest) 6x40yd

 Isaac
Workout 3
Level 3
Block 1 - Mobility
1A Runners Lunge 2x8ea

1B Lunge Twist 2x10ea

1C Toy Soldier Walk 2x8ea

1D Single Leg Ankle Hops 2x20ea

Block 2 - Strength
2A Bar Split Squats 3x8ea

2B High Hang Clean 3x5

2C Reaching Crunches 3x20

2D 2-DB Sumo Squat 3x10

2E Military Press 3x10

Block 3 - Strength
3A DB Bench Step-up 3x8ea

3B Plate Side Bends 3x12ea

3C DB Bentover Rear Delt Fly's 3x14

3D Bar Curls 3x15

3A Single Leg MB RDL 3x8ea

Block 4 - Speed & Agility

4A Side Ankle Hops 3x30yd

Single Leg Side to Side Ankle

4B 3x20ea
Hops

4C Side Bound to Sprint 3x20yd

4E Lying MB Chest Throw 3x10

4F Plyo Push-up 3x10

4G Back Pedal 3x30yd

4H Back Pedal to Sprint 3x40yd

 Isaac
Workout 4
Level 3
Block 1 - Mobility
1A Jumping Jacks 2x30

1B Side Lunge 2x10ea

1C RDL Walk 2x8ea

1D Goodmorning Twist 2x12

Block 2 - Strength
2A Bar Front Squat 3x12

2B Floor Clean Pull 3x8

2C Oblique Leg Raises 3x10ea

2E DB Alterning Bench Press 3x12ea

2D DB RDL-Calf Raise 3x15

Block 3 - Strength
3A DB Push Press 3x10

3B Plate Pistol Squat to Bench 3x8ea

3C Superman Pauses 3:45

3D DB Tricep Extension 3x12

3A Underhand Pull-up 3x12

Block 4 - Speed & Agility

4A Skips for Height 3x30yd

4B Backward Skips for Height 3x20yd

4C Carioca 3x10ydea

4E Carioca to Sprint 3x30ydea

4F Long Jump 3x7

4G MB Long Jump Throw 3x5

4H Conditioning 5x50yd
 Isaac
Workout 5
Level 3
Block 1 - Mobility
1A Split Ankle Hops 2x30

1B Standing Twist-Arm Swings 2x10ea

1C Incline Push-up 2x15

1D Overhead Split Squat 2x10ea

Block 2 - Strength
Bench Press (Pause at bottom for
2A 3x8
2s)

2B Bar Squat Jumps 3x12

2C V-Ups 3x15

2E Bar RDL 3x12

2D 2-DB Squat and Press 3x15

Block 3 - Strength
3A Bar Upright Row 3x12

3B Glute Bar Lift (Hip Thruster) 3x15

3C DB Side Lunges 3x8ea

3D DB Hammer Curl to Press 3x12

3A Reverse Crunches 3x25

Block 4 - Speed & Agility

4A Tuck Jumps 3x15

4B Tuck Verticle Jumps 3x12

4C MB Sit-up Chest Throw 3x12

4E 1 Arm Chest Throw 3x8ea

4F Plyo Push-up 3x10

4G Push-up Sprints 3x20yd

4H Pro Agility drill 3x4

 Isaac
Workout 6
Level 3
Block 1 - Mobility
1A 1 Leg Ankle Hop 2x30

1B Overhead Lunge 2x8ea

1C Toe Grab Squat 2x15

1D Runners Lunge 2x8ea

Block 2 - Strength
2A Bar Single Leg Bentover Row 3x12

2B Back Squat (Pause at bottom 2s) 3x12

2C Straight Leg Weighted Crunches 3x15

2E Hang Snatch 3x5

2D Plate Bentover Rear Delt Fly 3x15

Block 3 - Strength
3A DB Cuban Press 3x10

3B Bar Overhead Reverse Lunge 3x6ea

3C Plank 3x:45

3D DB Overhead Tricep Extension 3x12

3A Landmine Twists 3x10ea

Block 4 - Speed & Agility

4A High Knee/Butt Kick Combo 3x10ea

4B Backwards Skips 3x8ea

4C Back Pedal 3x30yd

4E Ladder (Both Feet Hops) 3x6

Ladder (Single Leg Hops

4F 3x4ea
forward)

Ladder (Single Leg Hops

4G 3x4ea
Sideways)

4H Ladder (2in-1out) 3x4

 Isaac
Workout 7
Level 3
Block 1 - Mobility
1A Toy Soldier March 2x8ea

1B Overhead Side Bend 2x10ea

1C Lunge Twist 2x10ea

1D Fire Hydrant 2x8ea

Block 2 - Strength
2A Landmine Single Arm Row 3x10ea

2B Bar Reverse Lunge 3x8ea

2C Plate Russian Twist 3x15ea

2E Incline Bench Press 3x12

2D SL Bar RDL 3x8ea

Block 3 - Strength
3A TRX Y's 3x10

3B High Hang Clean and Press 3x5

3C Sit-ups 3x30

3D Bar Curls 3x20

3A Shoulder Bridge 3x:30

Block 4 - Speed & Agility

4A Ankle Flips (Heel to Toe) 3x20yd

4B Straigh Leg March Skips 3x20yd

4C Diagnoal Bounds 3x20yd

4E Diagnoal Bound to Sprint 3x30yd

4F MB Rotating Toss 3x10ea

4G MB Step into Rotating Toss 3x8ea

4H Sideway-Start Sprints 3x30yd

 Isaac
Workout 8
Level 3
Block 1 - Mobility
1A Toy Soldier March 2x8ea

1B Overhead Side Bend 2x10ea

1C Lunge Twist 2x10ea

1D Fire Hydrant 2x8ea

Block 2 - Strength
2A Bar Front Squat and Press 3x10

2B Bar Bentover Row 3x12

2C Bicycle Crunch 3x15ea

2E Bar Upright Row 3x12

2D Glute Bar Lift Pause (Hip Thrust) 3x:35

Block 3 - Strength
3A DB Bentover Rear Delt Fly's 3x15

3B Alternating V-up 3x10ea

3C DB Bench Step-up 3x8ea

Side Plank Hip Touches (Up &

3D 3x15ea
Down)

3A DB Tricep Kickback 3x15ea

Block 4 - Speed & Agility

Wall Sprint Drill (Single Knee
4A 3x10ea
Drive)

4B High Knees 3x20yd

4C High Knees to Sprint 3x30yd

4E MB Scoop Backward Toss 3x8

4F Frog Jumps 3x20yd

4G Single Leg Bounds 3x20ydea

4H Conditioning (30s rest) 4x50yd

 Isaac
Workout 9
Level 3
Block 1 - Mobility
1A Carioca 2x10ea

1B Goodmorning-Squat 2x10

1C Tuck Jumps 2x15

1D Hamstring Rebound 2x10

Block 2 - Strength
2A Negative Chin-ups (5s Down) 3x5

2B Bar Split Squat 3x8ea

2C Supermans 3x20

2E Bench Press 3x8

2D Reverse Crunches 3x30

Block 3 - Strength
3A High Hang Snacth 3x5

3B Bar Single Leg Calf Raises 3x20ea

3C Heel Touches 3x25ea

3D Shoulder Bridge 3x:30

3A Bar Curls 3x15

Block 4 - Speed & Agility

4A Ladder (Both Feet Hops) 3x6

Ladder (Single Leg Hops

4B 3x4ea
forward)

Ladder (Single Leg Hops

4C 3x4ea
Sideways)

4E Ladder (2in-1out) 3x4

4F MB Lying Chest Toss 3x10

4G Plyo Push-up 3x15

Lying Start Sprint

4H 3x20yd
 Isaac
Workout 10
Level 3
Block 1 - Mobility
1A Side Swings 2x12

1B Runners Lunge 2x10

1C Side Lunge Twist 2x8ea

1D Side to Side Ankle Hops 2x30

Block 2 - Strength
2A Bar Clean Pulls 3x8

2B Bar Push Press 3x5

2C Oblique Leg Raises 3x10ea

2E DB Alternating Bentover Row 3x10ea

2D Plate Waling Overhead Lunge 3x8ea

Block 3 - Strength
3A Bar Upright Row 3x12

3B DB Bulgarian Squat 3x10

3C Reaching Crunch 3x20

Plank Up Downs (Elbows -

3D 3x12
Hands)

3A DB Overhead Tricep Extension 3x15

Block 4 - Speed & Agility

4A Skips for Height 3x30yd

4B Backward Skips for Height 3x20yd

4C Vertical Jump 3x12

4E Vertical Jump to Sprint 3x20yd

4F Long Jump 3x7

4G MB Long Jump Throw 3x5

4H Shuttle Run 4x50yd

 Isaac
Workout 11
Level 3
Block 1 - Mobility
1A Split Ankle Hops 2x30

1B Toe Touch Squat 2x10

1C Goodmorning Twist 2x8ea

1D Wide Hamstring Rebound 2x10

Block 2 - Strength
Back Squat (Pause at bottom for
2A 3x7
3s)

2B Hang Cleans 3x5

2C DB RDL 3x12

2E Pull-ups (Pause for 3s at top) 3x6

2D V-ups 3x15

Block 3 - Strength
DB Alternating Incline Bench
3A 3x12ea
Press

3B DB Hammer Curl 3x15

Bar Calf Raises (Pause for 3s at

3C 3x10
top)

3D DB Alternating Front Raises 3x10ea

3A DB Pullovers 3x15

Block 4 - Speed & Agility

4A One Knee w/ Arm Actions 3x20ea

4B Skips for Distance 3x30yd

4C Ankle Hops 3x30

4E Butt Kicks 3x20yd

4F Lateral Shuffle to Sprint 3x20yd/10yd

4G Pro Agility 3x6

4H Conditioning 3x60yd
 Isaac
Workout 12
Level 3
Block 1 - Mobility
1A Jumping Jacks 2x25

1B Lunge Twist 2x8ea

1C Toy Soldier March 2x10ea

1D Wall Leg Swings 2x10ea

Block 2 - Strength
2A Deadlift 3x5

2B High Hang Snatch High Pull 3x7

2C DB Bentover Row 3x12ea

2E Bar Military Press 3x10

2D Jackknife 3x12

Block 3 - Strength
3A DB Side Raise 3x15

3B Plate Overhead Tricep Extension 3x15

3C Bar Split Squat 3x10ea

3D MB Russian Twist 3x10ea

3A Bar Inverted Row 3x15

Block 4 - Speed & Agility

4A Ladder (Both Feet Hops) 3x6

Ladder (Single Leg Hops

4B 3x4ea
forward)

Ladder (Single Leg Hops

4C 3x4ea
Sideways)

4E Ladder (2in-1out) 3x4

4F Long Jumps 3x20yd

4G MB Long Jump Throw-Sprint 3x20yd

4H Shuttle (1:15s Rest) 8x40yd