TIFFIN UNIVERSITY MEN’S SOCCER @ TIFFIN UNIVERSITY MEN’S SOCCER 2019 VOLUNTARY SUMMER WORKOUT BOOK “The key is not the will to win... everybody has that. It is the will to prepare to win that is important.” Tiffin University | Men’s Soccer EIN[Dynamic Warm Up ‘Movement High Knees F/8 Butt Kick F/8 Lateral A Skip Frankenstein w/ Ship righ Knee Keryoka Peimetimes Heel Touches aackwards Up & Outs ich Worms Ab Series Suitcase Crunch-t0x Hip Pops-10 Russian Twst-2540 Boyle Crunch 15:6 Frying 5 [Dynamic Warm Up ‘Movement oreboard ip Mobility Sx ea eon cross Sx 0a pions xa hip Waves-10%e Pigeon Pose sxe Spine Reach ThruSxe Spine Rotations See ero [Dynamic Warm Up ‘Movement High knees-F/6 ute Ke Lateral Skip Frankenstein w/ skip High Knee Karyoka Prmetimes| Heel Touches Backwards Up & Outs rch Worms Plank Series ‘Alt Reach & iekback- 2080 Etbow to Hand Pushup-Se Side Plank & Dip-25x ‘AeSuperman-dOxe ‘Ab Series Suitcase Crunch-10¢ Hip Pops Russian Twist-a5xe Bicycle Crunch-tSxe ng 5Tiffin University Soccer 2019 Summer ‘Summer-1-Intro Squat Bench Name Monday Hang Clean Front Squat DB Reverse Lunge DB Step Ups. DB Bent Row Palms Up Inverted Row Calf Raise Wednesday Overhead Push Press BB Bench Press BB Bent Row DB Incline Bench Press ‘Wide Grip Pulldown DB Overhead Press ‘3 Way DB Raise [Side, Front, Rear Fly] Chin Ups DB Skull Crusher Friday Clean Pull Hang BB RDL DB Goblet Lateral Lunge Physball Hamstring Curl Leg Press DB Bicep Curl Tricep Dips P.Clean soiymaste BOX Hi. Set 1 ax. 6x. bxe exe 8 &. 15x ax. 10x 10x exe ax 10x ax 5xe & 10x &x. 10x Set 2 4x 6 5xe xe ax. &x. 15x 4x ex 8x 10x 10x ax. xe 8x 4x & bxe 10x 10x Set 3 ax xe exe 15x ax 8x. &. 10x 10x & exe 10x 4x 8x 5xe ax. 10x & 10x Set 4 Set 5jynamie Warm Up ‘Movement Ab Series High knees F/8 Suitease Crunch 10x Butt Kick ip Pops-10« lateral A Skip ussan Twist. 150 Frankenstein w/ stip BicyeleCrunch-15%0 high Knee Karyoa Flying Primetines| Nee! Touches backwards Up & Outs nck Worms [Dynamic Warm Uj Movement k Series reboard Hip Mobility Sx 28 ‘Alt Reach & Kckback-10%e ron Cross 5x3 Ethow to Hand Pushup See rplons 5x08 Side Plank & Dipa5x ip Waves xe [AleSuperman-10xe Pigeon Pose sxe Spine Reach These Spine Rotations See recon Sk ' 1 [Dynamic Warm Up ‘Movement ‘Ab Series High Knees F/8 Sutcase Crunch-10« ute Kick F/2 ip Pops-10x Lateral Skip usson Twista5xe Frantensoinw/ stip Bye Crunch: 15x Fgh Knee Karyoka Frying 5 Primetimes Heel Touches Backwards Up & Outs nen WormsTiffin University Soccer 2019 Summer ‘Summer-2-Hypertrophy Squat Bench Name Monday Hang Clean Front Squat DB Reverse Lunge DB Step Ups DB Bent Row Palms Up Inverted Row Calf Raise Wednesday Overhead Push Press BB Bench Press BB Bent Row DB Incline Bench Press Wide Grip Pulldown DB Overhead Press 3 Way DB Raise [Side, Front, Rear Fly] Chin Ups DB Skull Crusher Friday Clean Pull-Hang BB RDL DB Goblet Lateral Lunge Physball Hamstring Curl Leg Press DB Bicep Curl Trice Dips P.Clean sexe Box Ht Set1 ax. & xe éxe 10x 8x 15x ax a. 8x. 12x 12x ax. exe 10x 12x 4x. 5xe 10x 12x 10x 18x. Set 2 ax ax. 6xe xe 10x &x. 15x 4x. 8x. ax 12 12x & exe 10x 12x ax ax. 5xe 10x 12x 10x 15x Set 3 ax exe xe 10x 8 15x ax a. 12 12x ax exe 10x 12x 4x 5xe 10x 12x 10x 15x seta Set 5 ax 4x a. ax 5xe‘Movement ‘Ab Series High KnoosF/3 Suitcase Crunch Bure iekF/8 Hip Pops-15x Lateral skip Russian Twist 2040 Frankenstein w/ stip Bicycle Crunch-20e8 high Knee Karyoka Flying 10 Primetines Heel Touches oachwards Up & Outs [Dynamic Warm Up Movement reboard Hip Mobily Sea lanka At Knee Tuck-10%¢ ron cross-Sxea Roling Planks 0% pions Sx ea Sie Plank & Low Knee Drve-10%0 ip Waves-10x0 Glue Bridge ron Pose sae Spine Reach Thu-Sxe Spin Rotations See crow Sk ' 1 Trey —— [Dynamic Warm Up ‘Movement Ab Series High Koees-F/2 Suitcase Cruneh-15« Butt Ke F/2 Hip Pops-15e Lateral Skip fussian Twi. 2040 Frankenstein w/ Ship Bly Crunch: 20% high Knee Karyoka Flying Prmetimes Heel Touches fren Worms feceneur sousTiffin University Soccer 2019 summer ‘Summer-3-Hypertrophy Squat Bench —P.Clean saiysih BOX Ht, Name Monday sett Set 2 Set 3 set4 Set 5 Hang Clean ax ax 3x x 3x Front Squat & & 8 8 DB Reverse Lunge exe exe 6xe 6x0 DB Step Ups exe exe 6xe 6xe DB Bent Row 10x 10x 10x 10x Palms Up Inverted Row 8x & 8 8 Calf Raise 15x 15x 15x 18x Wednesday BB Overhead Push Press 5x 5x 5x 5x BB Bench Press 10x 10x 10x 10x BB Bent Row 10x 10x 10x 40x DB Incline Bench Press 10x 10x 10x 40x Wide Grip Pulldown 12x 12x 12x 12 DB Overhead Press & a a a 3 Way DB Raise exe xe exe exe [Side, Front, Rear Fly] Chin Ups 40x 10x 10x 40x DB Skull Crusher 12x 12x 12 1% Friday Clean Pull-Hang 4x 4x 3x 3x 3x BB ROL ex & 8 & DB Goblet Lateral Lunge oxe 5xe 5xe 5xe Physball Hamstring Curl 40x 10x 10x 10x Leg Press 12x 12x 1 12 DB Bicep Curl 10x 10x 10x 10x Tricep Dips 15x 15x 18x 18x[Dynamic Warm Up Movement Ab Series High knees F/0 Suitcase Crunch-15e ut Kk 8 Hip Pops-15e tera A Skip Fussan Twist 2040 Frankenstein w/ Skip Bicycle crunch 2042 high Knee Karyoko Flying 10 Primetimes Heel Touches eackwards Up & Outs rch Worms ie Warn Oj ‘Movernent Plank seri preboard Hip Mbit Sxe3 Plank & Alt Knee Tuck xe ron Cross-5e 08 Rolling Panks-10se corpions-Se aa Side Plank & Low knee Orive-204e hip waves-t0¥6 lute aridge freeon Pose xe Spine Reach Thru See Spine Rotations Se recrow Sx [Dynamic Warm Up ae a sees Movant, Aes sai i ne |Tiffin University Soccer 2019 Summer ‘Summer-4-DELOAD-Go Lighter this Week! P.Clean sssyoon Box Ht. Squat Bench Name Monday Hang Clean BB Squat Plate Reverse Lunge Plate Step Ups DB Bent Row Palms Up Inverted Row Calf Reise Wednesday BB Overhead Push Press. BB Bench Press BB Bent Row DB Incline Bench Press Wide Grip Pulldown DB Overhead Press 3 Way DB Raise [Side, Front, Rear Fly] Chin Ups DB Skull Crusher Friday Clean PullHang BB RDL DB Goblet Lateral Lunge Physball Hamstring Curl Leg Press DB Bicep Curt Tricep Dips Set 1 3x 10x 5xe exe & &. 20x 3x 10x 10x 10x 10x 6 5xe 10x 12x 5xe 10x & 10x Sot 2 3x 10x 5xe xe, x &. 20x 3x 10x 10x 10x 10x ex 12x 3x 5xe 10x & 10x Set3 Set 4 Set 5 &x[Dynamic Warm Up ‘Movement High Knes-F/6 Butt ik/@ Latera A Skip Frankenstein w/ Skip igh knee Karyoka Primetimes Heel Touches Jackwards Up & Outs nck Worms JOvnamic Warm Up ‘Movement oreboard Hip Meblity 5x ea ron croseSeea Scorpions Sea ip Waves 0x pigeon Pose See Spine Reach Thru See Spine Rotations xe recrow Si [Dynamic Warm Up Movement igh Knees F/6 ott Kick Lateral A Skip Frankenstein w/ Skip high Knee Kanjoka Pimetimes Hee! Touches [sechwards Up & Outs lech Worms Ab Series Straight Arm Situps-10x ‘Kee Tuck & Leg Lowerng-10e (Crossover Cruneh-10xe| ‘Squirms-1048 Single Leg Gite Bridge-10se Plank Series Plank Sow foting Pn 32 Side ant Dp 35<-Mands steht re 000 Ab Series ‘Straight Arm Stups-10« Kee Tuck 8 Lg Lowering 105 {Crossover Crunch 30% Sauirms-10x8 Single Leg lute Bridge-10xeTiffin University Soccer 2019 Summer ‘Summer-6-Strength Squat Bench Name Monday Hang Clean BB Squat-Back DB Split Stance Squat BB Step Ups 1. Arm DB Row Palms Down Inverted Row 1 Leg Calf Raise Wednesday ‘Split Push Press BB Bench Press BB Bent Row (Palms Up) DB 1 Arm Alt Bench Press Wide Grip Pulldown BB Military Press BB Upright Row Plank & 1 Arm DB Row BB Skull Crusher Friday Clean Pull-Floor BB ROL BB Lunge 4 Leg Physball Hamstring Curt Leg Press Any Biceps. Any Triceps P.Clean sosyasn Box Ht Set 1 4x. & exe xe. &xe a. 15xe axe ax. ax. exe 12x x 1 exe 12x ax. xe exe 10x &x. 10x Set 2 ax ax xe sxe &xe &x 15xe axe ax & exe 10x ix 1x exe 12 4x ex. Bxe exe 10x ax. 10x Set 3 exe oxe exe x 15xe axe exe & x 7 xe 12x 3x 6 5xe exe 10x ex 10x Seta Set 5[Dynamic Warm Up ‘Movement High Knees-F/8 But ik Lateral A Skip Jrankenstin w/ Skip igh Knee Kary Primetimes Heal Touches backwards Up & Outs ch Worms Ab Series ‘Straight Arm Stups-10¢ Knee Tuck & Leg Lowering-10x ‘Crossover Crunch Ox Sauirms-104e Single Leg Gute aridge-10xe [Dynamic Warm Up Movement [Coreboard Hip Mottty Sea von cose Sea roions xe hip Waves-04e Pigeon Pose sxe Spine Reach Three Spine Rotations See Scarecrow Sk Plank Series ‘Alt Reach & iekback 1086 Elbow to Hand Pushup-See Side Plank & Dp-15x ‘Ak Superman-10te [Dynamic Warm Up ‘Movement High Knees F/3 Butt Kick Lateral A Skip Frankenstein w/ Skip Fgh koe Karyoia Primetimes Heel Touches Backwards Up & Outs loch Worms Ab Series Straight Arm Stups-10e Kee Tuck Leg Lowering 0x ‘Crossover Crunch xe Squirms-10e8 Single Leg Gute Bridge-10%eTiffin University Soccer 2019 Summer ‘Summer-6-Strength Squat Bench Name Monday Hang Clean BB Squat DB Split Stance Squat BB Step Ups 1 Arm DB Row Palms Down Inverted Row 1 Leg Calf Raise Wednesday ‘Split Push Press. BB Bench Press BB Bent Row (Palms Up) DB 1 Arm Alt Bench Press Wide Grip Pulldown BB Miltary Press BB Upright Row Plank & 1 Arm DB Row BB Skull Crusher Friday Clean Pull-Floor BB RDL BB Lunge 1 Leg Physball Hamstring Curl Leg Press Any Biceps Any Triceps P.Clean seaweon BOX Ht. Set1 ax. ex. exe 5xe xe ax. 16xe 5xe ax axe. Gxe & 8 10x ‘Set 2 3x x. exe 5xe &xe &x 15xe axe 10x ix x oxe 12x 3x 6 axe xe 10x Set 3 3x. 6x 5xe xe ex. 15xe axe &x. ax. exe 8 es x xe 12x 3x axe ax. ax. 10x Seta 3x & xe 5xe axe 5x 6x. & Set 5 3x.[Dynamic Warm Up ‘Movement High Knees F/8 Butt Kick F/8 aera Skip Frankenstein w/ ship high Knee Karyoka Heel Touches [Dynamic Warm Up ‘Movement High knees F/0 ut lek F/8 Lateral A Skip Frankenstein w/ Skip Fgh Knee Karoka Pimetines Heel Touches Jchwards Up & Os ech Worms ‘Ab Series Sutcae Crunch- 20% Hip Pops-10e Russian Twist 1540 Bicycle Croneh-15xe Flying anesaay, Plank Series [NC Reach & Kickback 106 bow to Hand Pusbup-xe Side Plank & Dip-25x ‘ANtSuperman-tOxe ‘Ab Series Suitcase Crunch-10x Hip Pops-10e Russian Twist 15%e Beyle Crunch-1548 Fiying 5Tiffin University Soccer 2019 Summer Summer-7-Strength Squat Bench Name Monday Hang Clean BB Squat DB Split Stance Squat BB Step Ups 1 Arm DB Row Palms Down Inverted Row 4 Leg Calf Raise Wednesday Split Push Press BB Bench Press BB Bent Row (Palms Up) DB 1 Arm Alt Bench Press Wide Grip Pulldown BB Military Press BB Upright Row Plank & 1 Arm DB Row BB Skull Crusher Friday Clean Pull-Fioor BB ROL BB Lunge 1 Leg Physball Hamstring Curl Leg Press Any Biceps Any Triceps P.Clean seonsn Box HL Set1 3x 6 xe axe xe ax. 15xe 4x0. &x. ex. éxe 10x 5x 5x axe ax. 3x 5x axe exe ox ex. & Set 2 23x ex. 5xe axe exe 8x 15xe 4x0 & &. exe ex. x. Axe 3x 5x axe 6xe Set 3 3x ax, bxe axe axe 15xe axe 5x axe x x axe 8 3x ox. axe exe 6x &. Set 4 ax oxe axe axe 4x 6x. 6x axe ex. exe 5x ex ax Set 5 ax. axe 3xe, 4x BRForward Step Over-Hands on Head (Rt Lo, Le) Backward Step Overands on Head (Rt, eg tLe) Laterl Over/Under (Facing Each Way) Plank Series Piank & Alt Shoulder Tape-15403 Plank & Alt Leg Raise 15ye8 Side Plank & Dips-15xea Side Penk & Bottom Knee Drver-ASxe2 ‘alt Leg Gute Bridge 15x08 a ‘Shoulder Schoo! (On 1 Leg) Banded shoulder Dslocates-20x Scarecrow0x 62 Wall Sides-10e Empty Can-10¢a Swan Dives Sea Figure 10800 ‘Quadruped Hip Crces-104 ea ——wreareseay— [Dynamic Warm Up Prank Series ink & AR ShovkserTaps-15xes Plank & Alt eg Raise—25xea Sie Plank & Dips-t5xe8 Sie Plonk& Bottom Knee Orves-15x00 ‘Alt Leg Git Bridge 15x60, “in Each Forward Lin ach Backward “Lin ach laters post workout Corrective Extras ‘Quadruped sit Reach & Kickback 10x03 “Spine Rtatons-10¢ a Saigon Squat & Overhead Prest-20x [Dynamic Warm Up ‘Movement Hurdles Forward Step Over-Hands on Hea (Rt Lee) Lateral High Knee (Rt Leg Leg) Lateral Straight Leg (Rt. eg, ag) Lateral Under (Facing Each Way) rolonss ea nk Series ow Squatnao Plank & Ak Shoulder Taps 15008 69V Good Morninga0 Prank & Al Leg Raise25x0a ‘Side Plank &Dips-t5xea ‘Side Plank & Bottom Knee Drves-A5xe ‘WORKOUT ‘Ait Lteg Gite Bridge-15ee8 Corrective Extras Ung Band Hold & 1 Lag Rase-10« 09 ‘Shoulder Hel! (Chest on Bench) Barefoot Overhend Rev Lnge—10% 08 Weir 25-Skbsineach hand 1 Arm DB Stationary Lunge1Oxe F108 10. We —Tiffin University Soccer 2019 Summer ‘Summer-8-Endurance Squat Bench P.Clean sseysin Box Ht Name Monday Set Sot 2 set3 Hang Clean 5x 5x 5x 3s wMonster Walks 5xe Bre ‘Squat 10x 10x 10x Walking Lunge 8x0 axe exe Eccentric Step Ups me xe 5 seconds down!!! Wide Grip Pulldown 10x 10x 10x Incline Bench Row 12% 12x 12% Barbell Curl 12x 12x Calf Raise 20x 20x s8.w/ 4 Way Ankle 10xe 10xe Tuesday Dynamic, Hurdles, Core, Plyos, Agilty, Speed — Week 1 Wednesday DB Javorek Complex axe 4xe axe [Upright Row, Muscle Snatch, Front Squat & Press, Bent Row, ROL] 3 Position Push Press 2xe 2e Close Grip Bench Press 10x 10x 10x 88 w/ Pallof Hold 18secea 18sec ea 85 wi Palio Press 15xe 15xe DB Inc 1 Arm Hold & Press 8xe exe exe Wide Grip Machine Pulldown 10x 10x 10x Machine Row 10x 10x 10x Big 50 Shoulders 10xe {Side Raise, Front Raise, Rear Delt, Upright Row, Curl & OH Press] DB Pullover 12x 12x Cable Twists 12xe 1x8 Thursday Dynamic, Hurdles, Core, Plyos, Agility, Speed — Week 1 Friday Clean Pull-Floor 5x 5x &x ‘88 w/ Monster Walks xe bee Hex-Bar Deadlift 10x 10x 10x Eccentric Front Squat to Box 4x 4x 4x '5 Seconds Downl!! ss w/ Clams 10x 10x Lateral Step Ups 8xe bxe be Reverse Hyper 12x 12x 12 Partner Glute Ham Drop 8x x Chin Up Grip Pulldown 12x 12x 12x Inverted Row 12x 12x 12x Catf Raise 20x 20x Tricep Pushdown 18x 15xBanded shoulger Oslocates-10x Wall sides-10% Swan Dives-Sx0a Quadruped hip Crces-10¢e3 “Tie Each Forward “Lin Each Backward “Ln Each Lateral 3s ‘Guadruped alt Reach & iekbace20K 3 ‘pine Rotations-10x 63 Saigon Squat & Overhead Press-108 [Dynamic Warm Up ‘Movement aking Steight Leg Scoops es Tuck & Sie Lunge x 02 ‘yng band Hold £3 Leg aise-2O%e8 Barefoot Overhead Rev Lunge~20x ea 112m DB stationary Lunge 20% 3 Forward Step Over-Handson Head (Rt. Le Lt, Leg) ‘Backward Step Over-Hands on Head (Ft. Lg, Lee) Lateral Over/Under (Facing Each Way) Plank Series Fark At Shower Tap-15xe0 Prank A eg ase re0 Side pan &Os-xe0 Se Pan & bottom Kee Dres-15eea ‘avg ite riage tseeo ‘Shoulder Schoo! (On 1 Leg) Flashers-I0xe3 ‘Thala 1088 gure 810863 Seap Revracts-i0xe3 Plank series Plank & Alt shoulder Taps-15ee9 Plank & Alt Leg Rake-25xe0 Side lank & Ops-15xe3 Side Plank & Bottom Knee Drves-15xea ‘Ait Leg lute Bridge-15cea Hurdles Forward stop Over-Hands on Head (Rt. Le, Leg) Lateral High knee (Rt eg Lg) Lateral Sait Leg (Ft Le, Lt eg) Lateral Under (Facing Each Way), Plank Series Plank & Al Shoulder Taps-15xe9 Plank & Al Leg Rale15x09 Side Plank & Dips-t5xea Side Plank & Bottom Knee Drves-25xea ‘ANC Leg lute Bridge 03 ‘Shoulder Hel (Chest on wench) Yolo 25-5 Ibs in each handTiffin University Soccer 2019 Summer ‘Summer-9-Endurance Squat Bench —P.Clean scewean BOX Ht Name Monday Set1 Set 2 Set 3 Hang Clean ox ax 4x. ‘ss w/Monster Walks Sxe Bxe ‘Squat 10x 10x 10x Walking Lunge exe bxe exe Eccentric Step Ups 8xe axe &xe Wide Grip Pulldown 12 12 12x Incline Bench Row 12 12 12x Barbell Curl 10x 10x 10x Calf Raise 20x 20x 20x ss wi 4 Way Ankle 10xe 10xe Tuesday Dynamic, Hurdles, Core, Plyos, Aglity, Speed —- Week 2 Wednesday DB Javorek Complex axe axe axe [Upright Row, Muscle Snatch, Front Squat & Press, Bent Row, ROL] 3 Position Push Press 2xe 2xe 2xe Close Grip Bench Press 12 12x 12x 8 w/ Pallof Hold 15sec ea 15sec ea ‘ss w! Pallof Press 15xe 18xe DB Inc 1 Arm Hold & Press 10xe 10xe 10xe Wide Grip Machine Pulldown 12x 12 12 Machine Row 12x 12x 12x Big 50 Shoulders 10xe [Side Raise, Front Raise, Rear Delt, Upright Row, Curl & OH Press} DB Pullover 12x 12% 12 Cable Twists 15xe 15xe ‘Thursday Dynamic, Hurdles, Core, Plyos, Agility, Speed — Week 2 Friday Clean PullFloor 5x 4x ax ‘ss w/ Monster Walks xe 5xe Hex-Bar Deadlift 10x 10x 10x Eccentric Front Squat to Box 4x 4x 4x 5 Seconds Down!!! ‘ss w/ Clams. 12x 12x Lateral Step Ups. xe &xe exe Reverse Hyper 12x 12x 12 Partner Glute Ham Drop & ex 8 Chin Up Grip Pulldown 12x 12x 12x Inverted Row 12 12% 12x Calf Raise 20x 20x 20x Tricep Pushdown 18x 15x Set 4 Set 5 3x. 10x 5 seconds down!!! 4x0 a 10x 4xjynamie Warm Up ‘Movement ‘Corrective Extras Sanded shoulder Ditlocates-20x Wal sides-10e Swan Dives-Sx ea (uadruped Hip Cires-10¢ 03 Hurdles Forwaré Step Over ands on Head (Re. Ut) Saceward Shp Over ads on edt. ee) Uateral Over/Under Pac Each Wy) Plank Series Flank Alt Reach /Kekback-15c0a Plank & Saw 15x09 Plank Roll-15e00 Side lank & Ops~15e0a Supermans-i5x Shoulder School (On 1 Leg) Scarecrow-i0r 3 (Open can-t0xe3 etre, Row, Proract~10x ea [Dynamic Warm Up “in Each Forward 1m Each Backward “Lin aeh aterat ‘workour Corrective Extras ‘Quadruped i Reach & Kickback 104 9 ‘Spine tations 10x68 Saigon Squat & Ovechead Press-105 ‘corrective Extras Ying Band Hold & bg Rate10«e2 Barefoot Overhead Rev Lunge10x 3 {Arm DB Stationary Lunge10x 3 Prank series Plank & At Reach /Kckbock-15xe3 Plank Saw-3Siea Prank Rol-1Scea Side Pink & Ops 1Se0a Supermans-15x Hurd Forward Step Ove-Hands on Head (Rt Le, Lt. ee) Lateral High Knee (Rog, Leg) Lateral straight tng (tLe, Leg) Lbteral Under (Facing Each Way) Prank Series Plank & Alt Reach / Witbock-15ee9 Plank Saw=i5xe Plank Rall-15460 Side Plank & Dips-15ee9 Supermans-15x 25-Sibsineach handTiffin University Soccer 2019 Summer ‘Summer-10-Endurance Squat Bench P.Clean scsyweans BOX Ht Name Monday Set 1 Set2 Set 3 Set 4 Set 5 Hang Clean 4x x 4x 4x ‘88 wiMonster Walks 5xe xe Squat 10x 10x 10x 10x Walking Lunge exe ae exe DB Step Up w/Knee Drive xe xe Be Wide Grip Pulldown 12x 12x 12x 12 Incline Bench Row 12x 12 12x 12 Barbell Curl 40x 40x 10x 10x Calf Raise 30x 30x 30x ss wi 4 Way Ankle 10xe 10x Tuesday Dynamic, Hurdles, Core, Plyos, Agility, Speed —- Week 3 Wednesday DB Javorek Complex 5x0 xe bxe Sxe [Upright Row, Muscle Snatch, Front Squat & Press, Bent Row, RDL] Push Press 4x 4x ax Close Grip Bench Press 1% 12x 12 12x 88 w/ Pallof Hold 15sec ea 18sec ea 88 w/Pallof Press 16xe 15xe DB Inc 1 Arm Press 10xe 10xe 10xe ‘Wide Grip Machine Pulldown 12x 12 12x Plank & 1 Arm DB Row be axe axe Big 50 Shoulders 10xe [Side Raise, Front Raise, Rear Delt, Upright Row, Curl & OH Press] DB Pullover 12x 12x 12x Cable Twists 15xe 15xe 18xe ‘Thursday Dynamic, Hurdles, Core, Plyos, Aglity, Speed — Week 3 Friday Clean Pull-Floor 5x 4x ax ax ox 88 w/ Monster Walks 5xe 5xe Hex-Bar Deadlift 10x 10x 10x 40x Eccentric Front Squat to Box 8x 5x 5x 5x '5 Seconds Down ss w/ Clams 15x 15x Lateral Lunge exe 6xe 6xe Lying Physball Hamstring Curl 42x 12x 12x Partner Glute Ham Drop & a &x Chin Up Grip Pulldown 1% 12x 1 42x Inverted Row 10x 10x 40x 10x Calf Raise 30x 30x 30x Tricep Pushdown 18x 15x 18x[Dynamic Warm Up ‘Movement Stipsd0 e2 Skipx10¢0 ol Reverse Lunge-xS 23 ge & Elbow to Anke x50 fide Linge & HBK-x eo rch Woemsxs ron Cross x5 08 F:ocpons 5 03 Jrosr workour Corrective Extras Banded shoulder Dlocates-20% wall sides-204 Swan Dives Seca (Quodruped Hip Grles-s04e8 “Lin Each Forward Lin Each Backward in ach Lateral WorKour ‘Corrective Extras tadroped Ait Reach & Kickback 10xea “Spine Rotations-20xe3 ‘Saigon Squat & OverneadPress-104 Hurdles Forward Step Over Hands on Head (ft Le, Ut ee) ‘Backward Step Over-Hands on Head (Rt. Lg, Lt Leg) ater Over/Under Facing Each Wy) Plank Series Prank & Alt Reach Wickbock-15e00 Plank &Saw2540 Plank Roll=1Sxea Side Plank & Dips-25xea Supermans-15x ‘Shoulder Schoo! (On 1 Leg) TRase-0c 00 Empty Cans-1Oxea ‘cap Retracts (From Pushup Postion)-15x Plank Series Plank & At Resch / etback-15xe9 Plank & Saw-i5ye3 Plank & Rol-15eea Sie lank & Dips-152e0 Supermans-15e Dynamic Warm Up Ling Band Mold & 3 Lg Raee-10c 02 Barefoot Overhead Rev Linge 88 ‘Arm DB Stationary Lunge-lOxea Hurdles Forward Step Over Hands on Head (Rt Le, Le) Lateral High knoe (Reg Leg) Lateral Strait Leg (Le, Lt eg) Lateral Under (Facing Each Way), Plank series Prank & Al Reach / itback- 15x63 Pank & Saw-tSie Pank &Roll-15c60 Side Plank & Dips~15xea Supormans-15e Banded Shoulder Rotations Internal Rotations (Elbow Low)-15xea External Rtatons Elbow Low)-15ee Internal Rotations (Elbow High)-15xe3 "External tations tow High)-15e0aTiffin University Soccer 2019 Summer ‘Summer-11-Endurance Squat Bench Clean seaymign BOX Ht. Name Monday Set 1 Set 2 Set3 Hang Clean ax. ax 3x ‘ss w/Monster Walks sxe xe BB Front Squat & ex &. Reverse Lunge exe exe xe DB Step Upw/ Knee Drive 6xe &xe xe Leteral Lunge wi Twist Hold Plate) 5xe. xe bxe Wide Grip Pulldown 10x ax. & Bent DB Row (Hands Below Knees) 8X. & &x. DB Hammer Curl &x & ax Calf Raise 30x 30x 30x ssw 4 Way Ankle 10xe 10xe Tuesday Dynamic, Hurdles, Core, Plyos, Agility, Speed —- Week 4 Wednesday BB Javorek Complex axe axe xe [Upright Row, Muscle Snatch, Front Squat & Press, Bent Row, RDL] Push Press ax 4x 3x Incline BB Bench Press 12% 12 12x DB Ciose Grip Press (Neutral Grip) 10x 10xe 10xe ‘Any Machine Pulldown ax. ex 8x Plank & 1 Arm DB Row 8xe bxe xe ‘Shoulder Circuit 15xe [Steering Wheel, A Frame, Chest Press) Cable Face Pull 15x 15x 18 Cable Twist Low—>High 12xe 12xe Cable Twist High—>Low 12xe 12xe ‘Thursday Dynamic, Hurdles, Core, Plyos, Agility, Speed — Week 4 Friday Clean Pull-Floor (Snatch Grip) 4x a 3x ss wi Monster Walks exe oxe Hex-Bar Deadlift ax. 8x 8x DB Goblet Front Squat ax. ex. ax. ss wi Clams, 15x 15x Lying Physball Hamstring Curl 10x 10x 10x Partner Giute Ham Drop & ax. &x. Chin Up Grip Pulldown 10x ax. ex Inverted Row (Palms Up) x. ax. ex Calf Raise 30x 30x 30x Lying DB Skull Crusher 12x 12x 12x Set 4 3x. 6 6xe 5xe 3x 12x xe 3x & & 10x ax. x. set 5Tiffin University 2019 Summer ‘Week 1 Name Tuesday Hurdles Forward Step Over-Handson Head (it. eg. Lee) Backward Step Over Hands on Head (RL, Leg) Lateral Over/Under (Facing Each Way) Core (2x Through) Plank Hold. 30see Hold Plank & Shoulder Tap-xiSea Plank 1 Arm Reach & Opp Leg LFtx5ea Side Plank Hols 30sec Hold 03 Side Plank & Dip-x1Se9 Dynamic Warm Up & Stretch ‘Movement (10yds) High Knee But Wek Asp Bstip Side Shue High Knee Kary Heel Touches Backwards Up & Out Backwards Cyele Ane Fis lunge & Twist Walks Pivos Lear to Land/Walkthe Plank: xe Box Runs- asec {tera box Run-Sc1Sc0c BoxJump- 3 ~3 Strong, Independent sums. GET UPI Une Jumps 2 eet (orward8 Backward /Lateral)-BxSe9 1 Foot (ForwardBBackward / atera-5e3 Ladder (3x Through) 1 Footin ch 2Feetin Each Lateral Shute 2 Foot Hope 2in20u (Bteral2In200 High Knee Crossover (L&R) Stretch Siralght Leg Sco0ps-Sxe8 Marching Quad strtch-10ee0 Inch Worms (In Place} BW Good Morning=10s Ho Ks-Seen "howto Ankle Lunge-Sx ea side Pigeon Pose-Seea Catcher Saigo Squat Hols 20sec Scorpons-Seea Ankle Rocks-Sxea Iron Crose-Sxea Step of Bench and Focus on Bending Knees on Landing RUN!!Tiffin University 2019 Summer RUN Week 1 Name Thursday Hurdles Side Knee Drive Over (Leg tag) {ater straight Leg Hicker. eg, tLe) Lateral igh Ke ichover Lg Leg) Core (2x Through) Fusson Twist-xiSe Hip Popextsea Toe Touchnts Sauirms-xiSea Supermansxa5 Dynamic Warm Up & Stretch ‘Movement (10yds) Stretch igh Knee Straight Leg Scoops 08 Butt Kick Marching Quad Stetch-10x0a Skip Inch Worms (ln Pace) =x BSkip ‘BW Good Morning 10x Side Shute HKs-5e ea High Knee Kanoka howto Ankle Lunge-Sxea ile Hee! Touches Pigeon Pose 08 Backwards Up & Out Catcher/Saigon Squat Hold-20s0e Backwards Cyle Scorpions-Seea nile fips ‘Ane Rocks-See3 lunge & Twist Walks ron cross-Sxea Asility Wall Dri ‘Star Drill 140g Knee Drve-etea Shufle—sx Start at Diferent Cones ‘Alternating Knee Orve-ade Run-ax Start at Diferent Cones Knee Drive & Pop-xtea Koce Deve Walk Ups Falling Start w/ Sprint Push Up Starts = 3x ~10ys ~A0yds Sprints 10yds 25yds Soyds sx “3K “mTiffin University 2019 Summer Week 2 Name Tuesday Hurdles Forward Step Overtands on ead (Regt. ep) Baclward Step Over Hands on Head (Ee, ee {ater Over/Under Facing Each Way) Core (2x Through) Plank Hold 2030 Hold Prank & shoulder Tap: x5ea Plank 1 Arm Reach & Opp eg UftxtSea ‘Sie Plank Hold- 30sec Hold ea Side Plank &Dip-x25e3 Dynamic Warm Up & Stretch ‘Movement (10yds) High nee ut ick ASKip BStp ‘Sie Shute High Knee Karyoto Hee! Touches Backwards Up & Out Backwards Cycle Anke Fis lunge & Twist Was Plyos Lea to Land/Walkthe Pank- xe Box Rune 31586 {tera Box Run-2Ssec Box Jump- 4x3 ~3 tong, Independents. GET UPI Line Jumps 2 Feet (Forwardackvard /Lteral}-BxSe0 1 Foot (Frward&ackward /Laterl)-29503 Ladder (3x Through) 1 Footin Each 2Feetin fh Lateral shuttle 2 Foot Hops 2in2048 Lateral2 mn 2048 High Knee Crossover (8 8) Stretch Swalght Leg Seoops-Sx ea Marching Quad Sretch-10se9 ‘Inch Worms (a Pace)-4x ‘BW Good Morning 10x Hoke-seea how to Anke Lunge-sxeaside Pigeon Pose-5x 08 Catcher/Saigon Squat Hold-2050e Scorpions 00 Ankle Racks-5x0a Iron Coss-Sxea Stop off Bench and Focus on Bending Knees on Lancing RUN!!Tiffin University 2019 summer Week 2 Name Thursday Hurdle Se Knee Drive Over (Lg La) Lateral stright tee Kickover (Le. Ut, eg) Lateral High Knee Kiekover (Rt Leg, Le) Core (2x Through! ustan Twist x1Sea ip Popsx15ea| Toe Touchcis Saulrms.a0a Supermansits Dynamic Warm Up & Stretch ‘Movement (10yds) Stretch High Kee Straight Leg Scoops-5xea ut kek Marching Quad Stretch-20%e9 ASkip lnch Worms (In Pace) BSkip [BW Good Mosning~10x Side Shftle HoKe-Scea High Knee Karyoa [Bhow to Ankle Lunge-Ske side Heel Touches Pigeon Pose-Scea Backwards Up& Out CatcherSaigon Squat Hold-205e¢ Backwards Cyle Scorpions-Seea ankle Flips ‘Arle Rocks-5ee9 lunge & Twist Wak tron Crose-Sxea Agility Wall pr ‘Star Drill 1 Leg Knee Deiveetes Shufle-ax-Startat Diferent Cones ‘Aerating knoe Drive Fun-ax Start at Different Cones Knee Drive & Pop-etea Knee Drive Walk Ups Failing Start w/ Sprint Push Up Starts ~3e ~3K a5yée 159s Sprints 10yds 25yds Soyds se x a RUN!Tiffin University 2019 Summer Week 3 Name Tuesday Hurdles Forward Step Over Hands on Head (Rt. Leg Ut Le) Backward Stp Over-Hands on Head (Rt Lg, Lt Leg) {tera Over/Under Facing ach Way) Core (2x Through] Prank Hold: 40sec Hold Plank: Arm Reach & Opp eg uf Sea Plank Role xasea Side Plank Hold 40sec Hold €2 ‘Side Plank & Knee Drive-x15ea 1 Lag Ak Gite Bedge-raSe0 Dynamic Warm Up & Stretch ‘Movement (10yds) Stretch High Knee ‘Straight Lag Scoops-Sx ea But ck Marching Quad Sueteh-10%e5 Aske Inch Worms (in Place} BSkip ‘BW Good Morning-20% Side Shute HoKs-Sees High Knee Karola [thow to Ankle Lunge-Sxea side Heel Touches Pigeon Pose-Sx ea Backwards Up & Out Catcher/Saigon Squat Holé-205e¢ Backwards Cycle Scorplons-5x€a Anil Fins ‘Anke Rocks-Stea lunge & Twist Walks Iron cross-Sxee Plyos earn to Land 340 Box Runs-320se¢ Lateral Box Run 3:208e¢ Lateral Up & Overs 3x20:00 Box ump xt Strong Independent lumps. GET UPI Line Jumps 2 Feet (forward&achward / Lateral)-295ea {Foot (ForwardBBackwad /ateral-2xSe2 A Shue 0s Lateral Hops- 1044s Ladder @x Through} 1 Footn Each 2Feetin Each Lateral shuttle 1 Foot Hops @/) 2200 Typewriter Lateral2in 2008 Lateral Type Wee (Rese lead) High Knee Crossove (8 8) leky Shute RUN!Tiffin University 2019 Summer Week 3 Name ‘Thursday Hurdle Side Knee Drive Over (Rt. Leg Ut, Le) eral straight Leg iekover (Rt. Leg, Lee) Lateral High Knee Kickover (Rt eg, U8. Leg] Core (2x Through Pusslan Twist x50 Hp Popsxasea At tag Toe TouchxSea Knee Crossover Gunch-xSe3 AltSupermans.xiSea Dynamic Warm Up & Stretch ‘Movement (10yds) High Knee ut Kick Skip skip Side Shute High Knee Karyoka Heel Touches Backwards Up & Out Backwards Cyle ‘nile ips lunge & Twist Wats Agility ‘Star Drill, Shutle-4x Stat at Different Cones un Start at Diferent Cones 45d Open & Shutle-20yd-3¢ ~Bsteps Recut Falling Start w/ Sprint Push Up Starts 3 me 598 sys Sprints 40yds 25yds fe 5x Stretch Straight Leg Scoops-Sx eo Marching Quad Stretch=20xe9 Inch Worms (In Place} ~#e [7 Good Morning—10x Hoke-Scea Show to Ankle Lunge-Sxea side Pigeon Pose 2 Catcher/Ssigon Squat Hold-20:e¢ Searlons-sx ea ‘Arle Rocks-5e0a ron Cross-5xe9 ‘Wall Drill (2x through 1 Leg knee Deive-ndeo ‘Aerating Knee Driven Knee Orie & Pop-xtea Knee Ove Walk Ups Push Up & Climber 2K 15s RUN!!Tiffin University 2019 Summer Week 4 Name Tuesday Hurdles Forward Step Over Hands on Head (Rt. eg Ut. Le) Backward step Over-Hands on Head (ft, Le, Lee) Lateral Over/Under (Facing Each Way) Core (2x Through Plank Hold sec Hold Plank 1 Arm Reach & Opp Leg ft xiSe3 Plank & Rll xaSea ‘Side Pank Hold. 40sec Hold es Side Flank & Knee Drive-x1Se3 1 Leg Ar Gite Bridge-x1Se8 Dynamic Warm Up & Stretch ‘Movement (10yds) Stretch High Kee Straight Leg Scoops-Sxea Butt lek Marching Quad Stretch 10x03 Skip Inch Worms (In Place} ~e Bstip 'W Good Meeting-10x Side Shute Hoke-Sxea High Koc Karyoka {how to Ankle Lunge-Sx ea side Hee! Touches Pigeon Pose-Sx 2 Backwards Up & Out CatcherSaigon Squat Hold-20:0¢ Backwards Cycle Seorpons-5x ea Ae Fins Ae Rocks-Seen lunge & Twist Walks eon Cross-Sx08 Plyos: learnt Landes ‘Box Runs: 32058 Lateral Box Run-2x2050¢ Lateral Up & Overs-320se¢ Box Jump, 4x8 ~4 Strong, Independent Jumps. GET UPI! Line Jumps 2 Feet (Forwardlackward / tateral}-3xSe0 1 Foot (Frward&Backward /ateral}-axSea A Shuttle -tOyds tera Hops-10yds Ladder (3x Through! 1 Footin Each 2Feetin Each Lateral Shute 1 Foot Hops (R/) 2in20u Typewriter 1Bteral2 n 2008 Lateral Type Writer (lead, Lea) High Knee Crossover (L&R) keky ShuteTiffin University 2019 Summer Week 4 Name ‘Thursday Hurdles Sie nee Drive Over (Rt. Leg tLe) Lateral Straight Leg ickover (Rt. eg, Lt. Leg) Lateral High Knee ickover (te, Leg) Core 2x Through ussan Twist S69 Hip Pops-xa5e0| ‘te Ueg Toe TouchextSea Knee Crossover CronchxiSea AeSupermansx15ea Dynamic Warm Up & Stretch ‘Movement (10yds) High knee But ik Astip 8st Sie Shute High Knee Karyoka Heel Touches Backwards Up & Out Backwards Cycle Ankle Flips lunge & Twist Was Aailty ‘Star Drill, Shutle-txstarting @ each cone Fun-txstarting @ each cone 45d Open & Shutle-Sideine to Sideline 3x 3 steps feat Falling Stare w/ Sprint Push Up starts 3 3x Syd 15 yds ints J0yds 25yds i. SK Stretch Straight Lex Scoops-Sxe3 Marching Quad Sweteh-10e3 Inch Worms (Place) ‘BW Good Moming-10% Hoks-Se ea [how to Ankle Lunge-Ske side Pigeon Pose-Sxea Catcher/Ssigon Squat Hold-20se¢ ‘Seorpions-5x 63 ‘Ankle Rocks~Stea Iron Coss-5xe3 Drill (2x through Leg Knee Drive-xdea ‘Aerating Knee Drive—ebed Knee Drive & Pop-tea Knee Drive Walk Upset SOyds = Push Up & Climber x -asyts RUN!!Tiffin University 2019 Summer Week 5 Name Tuesday Hurdles Forward step Over Hands on Head (Rt. Leg tLe) Backward Stop Overands on Head Rt Le, Ug) Lateral Over/Under (Facing Each Way) Core (2x Through) Plank & Hip TwistxSea Plank Roltxtsea Plank & Crossover Knee Tuck xSe3 Side Plank & Knge Orive-x1Se3 Side Plank & Knee Ralse-x15ea Leg Atle Bidge-riSea High Knee But Kick Aste Bskip Side Shute High Knee Karyoka Hee Touches Backwards Up & Out Backwards Cle Ane Fie lunge & Twist Was Plyos tear to Land Sve Box Runs-320se¢ aera ox Run-2x20sec LBteral Up & Overs 3x20%0e 45° Box sump. 3x20 Rebound lump-3x3-Jump, Then Quek Next ump to Rebound Leg Jumps dea Line Jumps A Shfle-2+-t0yds Lateral Mops-2¢-t0yes Stretch ‘Straight Lag Scoops-Se 00 Marching Quad streteh-10ee3 Inch Worms (in Place) BW Good Mering-10. HoKs-seeo Elbow to Ankle Lunge-5xea side Pigeon Pose-ic03 etcher/Sigon Squat Hld-20:6¢ Seorplons-Seea ‘Ale Rocks-Sx03 tron Cross-Seea Ladder (3x Through) 1 Footin Each 2Foetin Each Lateral Shut 2 Feet Hops w/ Twist ain20u Typewriter Lateral Type wrter (Read, Lead) ley Shute Foot Hip Crossover Side to Side CueTiffin University 2019 Summer Week 5 Name Thursday Hurdles (2x Through Side Knoe Drive Over (Rt. Leg, tLe) itera Straight Leg Kickover (Rt. Leg Ut. Leg) Lateral High Knee Kickover (Rt. ee LL) Core (2x Through) ussian Twist Se0 Hand Throw stupa ‘Nt Leg Toe TouchxSea Windshiels Wiperx1089 ‘Superman-xi5 Dynamic Warm Up & Stretch ‘Movement (10yds) High knee Bute Kick Aske 8Skp side shutle High Knee Karyoka Heel Touches Backwards Up & Out Backwards Cyde Ankle Flips lunge 8 Twist Was Aaility Pro agity-sxe ‘Space Cones 5yds apart Star Drill ‘Shutfle-ax starting @ each cone un-axstarting @ each cone 45" Open & shufle-20yd5- 3x steps Beat 45° Open & Run-20yds-3x 3steps Beut ide Shuffle & Sprint -Shufle Sys, Turn & Sprint Oya Sprints 2oyds 40yds “3x “3 Stretch ‘Staiht Leg Scoops-Sxea Marching Quad Stetch~-10ce8 ch Worms (Place) {WV Good Moming-10« Hoks-Scea bow to Ankle Lunge-Skea side Pigeon Pose-5xea CatcherSaigon Squat Hold-205e¢ Seorpons-Sxea ‘ole Rocke-sxea Iron Cross-S4e Wall Orit ‘age Deca Aerating Kee Driven Knee te &Pop-xSea Knee Dive Wak Ups Suicide Shuttle Sprint oS & Backpedal Sprint to 10 & Backpedal Sprint to 15 & Backpedal Sprint to 20& Backpedat Soyds 3 RUN!!Tiffin University 2019 Summer Week 6 Name Tuesday Hurdles Forward Step Over Hands on Head (Rt. eg, Lt. Leg) ‘Backoard Step Over Hands on Head (Rt Le, Ut. 8) Lateral Over/Under Facing Each Way) Core (2x Through} Prank & Hip Twist Sea Prank &RollxtSea Plank & Crossover Knee Tuck x1Sea Side Plank & Knee Drive x15e3, Side Plank & Knee Raise: x1Se3 lag AR Gite Bidgeetsen Dynamic Warm Up & Stretch ‘Movement (10yds) High knee AStip Bskp ‘Side Shue High Knee Kayoks Heel Touches Backwards Up & Out Backwards Cyle Ankle lps lunge Tt Was Plyos Lear to Land 5 Box Rune 31203e¢ Lateral Box Run 3x205e¢ Lateral Up & Overs 342030¢ 45° BoxJump- 39302 Rebound Jump-3x3~Jump, Then Quick Next Jump to Rebound 1 Leg tums 3308 Line Jumps Al Shutle-21-25yds Lateral Hops-2.-25yas Stretch Stalght Leg Scoops-Sx ea Marching Quad stretch -10c09 Inch Worms (In Pace} 18 Good Moring~20x HOKs-Seea {how to Ankle Lunge-Sxea side Pigeon Pose-5xe3 CotcherSaigon Squat Hols-20s0e Scorpions-Seea Ankle Rocks-Sxea Iron cress-Sv00 Ladder (3x Throw, 1 Footin Each 2 Feetin ach Lateral she 2 Feet Hops w/ Twist 220% ‘Typewriter Lateral Type Writer (Rex, Lead) leky Shute 1 Foot Hip Crossover siete side CusTiffin University 2019 Summer Week 6 Name ‘Thursday Hurdles (2x Through} Side Knee Drive Over (Rt. Leg, Lt Lee) Lateral Straight Leg Kichover (Rt. ee Lt. Lee) Lateral High Knee Kickover (Rt. eg Leg) ‘Core (2x Through] Russian Twit x25e0 Hand Tow Situp-xiS ‘AU Leg Toe Tuch-tS00 ‘Winhelé Wiper d0e8 siperman-xs, Dynamic Warm Up & Stretch ‘Movement (10yds) ‘Stretch Heh Koee stron Le ex0ps-540 ut ck Marching Quad Sretch-10:02 Asti Inch Worms in ace) asi BW Good Morning-10¢ Sie Ste HBkeScea High nee Kaya Elbow to Anke Lunge-sxeo se ee Touches gp Pose-Sxes eckwords Up & Out Caenr/sigon Squat Holt-200 saclwards Cyde Seorlos-Sces ake Figs ‘Ankle Rocks-Sieo lunge & Ts walks won ross-Seea Agility Wall Del ro Aaty-3ye Space Cones Sys Apart. 2 Leg Knee Orive-xSea ‘Star rit Aerating Knee Dives Shulfe-sxstaring @ each cone nee Ove & Popa un-txstaing @ each cone Knee Deve Walk Upe-aS 45 Open &Shufle-20y34 ~S.teps et 45° Open & Run-20y463, -aneps ait ‘Suleide shuttle (2x) Side Shuffie & Sprint ‘Sri & Backed aes Soot to 108 Bactpedl Shut ys, Tn & Spit 1595 Spent 1015 8 Backpal Serine 20 6 backpel Sprints 2oyds 40yds 60yds 3 2x “x RUNTiffin University 2019 Summer RUN!! Week 7 Neme Tuesday Hurdles Forward Step Over Hands on Head (Rt. Leg Leg) Backarard step Over Hands on Hes (Lg. ee) Lateral Over/Under (Fang Each Woy) Core (2x Through! Pronk & Sawa Prank & Rol rom Hands}-x1Se0 Side lank & knee Drive (rom Hands) x1Sea Side Plank & Knee Raise (rom Hands}-x1Se8 3 Way Log Rae (Front, R}xStotal Dynamic Warm Up & Stretch ‘Movement (20yds) Stretch igh Knee Straight Log Seaops- Sea But Kick Marching Quad treteh-10409 Skip Inch Worms lace}~e Bskip WV Goo! Morning-10e Side Shue HoKe-Seee High Knee Kayoka bow to Anke Lunge-Sxea side Hee! Touches Pigeon Pose-Sea Backwards Up & Out ateherSaigon Squat Hold-20see Backward Cycle Scorplons-5xe2 ale Fins Ankle Rocks-Sxea Lange & Twist Walks Iron Cross-Sxe0 Plyos Ladder (3x Through} lear to Lands, 1 Foot in Each Rebound Box Hops 3320see 2Feetin Each Lateral Rebound Box Hope 3x1 Ssec/ea Lateral Shute ‘Max Box lumps4x3 JUMP OUT THE GYM 2inz0ut 45" Boxdump-&x3ea Typewriter Depth sump. 4x3 tera Ai shutfe ety Suffle ot Drils 1 Foot hip Crossover 242-25 Backward 2n2 Out 22 w/t 25 Backward Typewriter 1 Foot Hourglass x20 (®/t) 2 Foot Hourglass x2Tiffin University 2019 summer Week 7 Name ‘Thursday Hurdles (2x Through) Side Knee Drive Over (Rt. eg Lt, Lee) Lateral Straight Leg Kiekover (Rt Le, Leg) Lateral High Knee Kckove (Rt. Leg tLe) Core (2x Through) Russian Twist x1Se9 ‘hunch & Knee Tuekx1s ying Futter Kick xaSea Lag Raise & Hip Pop x5 ‘upermana5 Dynamic Warm Up & Stretch ‘Movement (10yds) Stretch igh Knee Staght Leg Scoops-Sx 00 But ik Marching Quad tretch-10ee9 Skip Inch Worms (ln Pace) B Skip {BW Good Morning-10x Side Shute Ks Seea High Knee Karyoka "Dhow to Ankle Lunge-Sxe9 side Heel Touches, Pigeon Pose 08 Backwards Up & Out Catcher/Ssigon Squat Holt-20see Backwards Cycle Seorpons-Seea| Ankle Flips Ankle Rocks-Sxea lunge & Twist Wats ron Cross-S4e Acilty Pro Aaliy—#xe Box Drill -Sovint Shute, Sprint 240 -Shufte (gona, shufle(acros), Shue agonal Shute (arossx2e9 W Drill (3 Cuts) Sprint Shute @ 45"-tre3 “Sprint, Tum & Run @ 45*t900 ‘Sulcide Shuttle (3x Side Shuffle & Sprint Sprint oS & Backpedal te Sprint to 10 & Backpedat Shute Sys, Turn & Sprint 20yds Sprint wo 15 & Backpedal Sprint to 208 BackpedalTiffin University 2019 Summer Week 8 Name Tuesday Hurdles Forward step Over Hands on Head (Rt Leg Lt. Leg) Backward Step OverHands on Head (Rt, Leg, Ut Les) Lateral Over/Under (Facing Each Way) Core (2x Through Plank & Savexts| Plank Roll (rom Hands}xt50a Se Plank & Knee Drive (Fom Hands} x1Sea Side Plank& Knee Raise rom Hands} x15ea 3 Way Leg Raise (Front, RbxdStotl ‘Dynamic Warm Up & Stretch ‘Movement (10yds) High Knee but Kk Skip skp Side Shute High Knee Karyok Hee! Touches Backwards Up & Out Backwards Cycle Ankle Flips lange 8 Twist Walks Pivos team and febound ox von: ae Lateral Rebound Box Hops seen Mato amps MP OUTTHE Gad {5 boxlump een Depth mp a Dot Drills 2235 24 2-w/twist ns 1 Foot Hourlasx30a (R/t) 2 Feet Hourglassxa Stretch Straght Leg Scoops 02 Marching Quad Stretch-s0%e3 Inch Worms (nace) [BW Good Morning-10% Hoks-Seea how wo Ankle Lunge-Sxea side Pigeon Pose-Se 03 Catcher Saigon Squat Hold- 20sec Seorpons-Seea Aale Rocks-Sxea Iron Crose-Sve3 Ladder (3x Through) w/ Sprint to Finish 1 Footin ach 2Feetin Each Lateral Shute ‘ypewrter Lateral A Shute ety She 1 Foot Hp Crossover Side to Site Cus Backward 2n2 Out Bachward Typewriter ‘Backward ky Shuttle RUN!!Tiffin University 2019 Summer Week 8 Name Thursday Hurdles 2x Through Side Knee Drive Ove (Rt Leg Leg) lateral sight Leg Keckover (Reg, eg) Intra gh Ke Kichover Lg, Lg) Core (2x Through) Russian Twistx5¢0 ‘rune & Knee Tucexts Lying lute Kiko5e0 eg Raise & Hip Pop nts Supermanaas Dynamic Warm Up & Stretch ‘Movement (10yds) High nee But Kick ASkip Bstip Side Shute High Knee Kanyoko Heel Touches Backwards Up & Out Backwards Cycle Ae Fp lunge & Twist Woks Asilty ro Aalty-Sxe Box Drill Sprint, Shue, Sprint 2e Stretch Straight Leg Seoops-Sx02 Marching Quad Streteh-10x09 Inch Worms (in Place} 8 Good Merning-10e HBKS-Sx-e2 Elbow to Anke Lunge-Sxea side Pigeon Pose-Se 08 Catcher/Saigon Squat Hold-205ee Scorpons-Sxea ‘Ankle Rocks-Se2 ron rose-Srea ‘Shute (diagonal, shuffle (sro), Shue siagoal, hut (arosspx2e0 W Drill (3 Cuts) “Sprint, Shuttle @ 45° 2400 “Sprint, Tuen & Run @ 4 Side Shuffle & Sprint 409 Shute ys, Tur & Sprint 304d Sulede Shuttle (2x) Sern to 8 Backed Sorin t 308 Backed Sprint 58 aepeda Sprint 20&BacpedlTiffin University 2019 Summer Week 9 Name Tuesday Hurdles Forward Step Over-Hands on Head (Rt. Leg, tLe) Backward Step Over Hands on Head (Rt. Le, Lt eg) Lateral Over/Under Facing Each Wy) (Core (2x Through Plank Saved Plank & oll rom Hands} xen Side Plank& Knee Drive (tom Hands) x1Sea Side Plank Knee Raise rom Hands)-x1Se3 3 Way Leg Raise (Front, RbadStotl Dynamic Warm Up & Stretch ‘Movement (10yds) High knee But kik Asie Bk Side Shute High Knee Karyoko Het Touches Backwards Up & Out Backwards Cycle ‘ie Fis lunge & Twist Wats Plyos: earn to Land x5 Rebound Box Hops- 2x20:e¢ Lateral Rebound Box Hops 3xSsec/e0 "Max Box Jumps 5x2 1UMP OUT THE GYM 45° Boxsump- zea Depth mp: 533 Dot brits 242-38 2a whit 3S 1 Foot Hourglasxea (/t) 2 Feet Hourasen Stretch ‘Swalght Leg Scoops-See8 Marching Quad Sueteh~10ee9 ‘inch Worms (In Pace}~tx [BW Good Morning-20% Woks-Seea how to Ankle Lunges ea sde Pigeon Pose-Seea oteherSaigon Squat Hold-205e¢ Seoepons-Seea ankle Rocks-Sxea tron ross-Sx0a Ladder (3x Through) w/ Sprint to Finish 1 Footin ach 2Feetin tach Lateral shut Typewriter Lateral shutle leky Shute Foot Hip Crossover, Side to Sie Cuts Backward2n 2 Out Backward Typewster Backward chy Shue RUN!!Tiffin University 2019 Summer Week 9 Name ‘Thursday Hurdles (2x Through) Side Knee Drive Over (Rt. eg tLe) ptorl righ eg Kickver (Rt ee Ut. Leg) Lateral High Knee Wikover (Rt eg Ut. Leg) Core (2x Through) Russian Twist 153 Crunch & knee TueoniS tying Flute ickxSea Leg Rae 8 Hip Pop as Superman as Dynamic Warm Up & Stretch ‘Movement (10yds) High Knee But ick ASK Bstip ‘Sie Shute High Knee Karyota Heel Touches Backwards Up & Out Backwards Cycle Ale Fis lunge &Twst Walks Asility ro Agity- Sx Box Drill “Sprint, Shute, Sprint 248 Stretch ‘Straight Leg Scoops-Sx ea Marching Quad streteh~10se0 Inch Worms (In Pace) 4x ‘BW Good Morning Hoks-Scea ‘Show to Anke Lunge-Sx ea side Pigeon Pose-5x 0a Catcher Saigon Squat Hold-205e¢ Scorpions-xea ‘Anke Roeks-Seo Iron cross-Sue Shuffle (segonal shut (cross), Shue agonal, Shute (cros)2e3 W Drill (3 Cuts) “Sprint Shute @ 45° 2400 “Sprint, Tuen& Run @ 45 ide Shuffle & Sprint aca Shuffle Sys, Turn & Spin 305 Suicide Shuttle (3x Sprint 105 & Backpedal Sprint to 10 & Backpedal Sprint 035 & Backpedal Sprint to 208 Backpedal