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    FANTAZTIC FITNEZZ
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    The document outlines 3 advanced workouts that include general movement exercises like walking lunges, high knees, and squats as well as agility, speed and strength exercises like power skips, push ups, and sled pushes. Each workout is broken down into sections for general movement, agility, speed, and strength exercises with repetition ranges provided. A variety of bodyweight, plyometric, and equipment based exercises are included across the 3 workouts.

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    The document outlines 3 advanced workouts that include general movement exercises like walking lunges, high knees, and squats as well as agility, speed and strength exercises like power skips, push ups, and sled pushes. Each workout is broken down into sections for general movement, agility, speed, and strength exercises with repetition ranges provided. A variety of bodyweight, plyometric, and equipment based exercises are included across the 3 workouts.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    7 views4 pages

    Stage-1.Adv

    Uploaded by

    FANTAZTIC FITNEZZ
    The document outlines 3 advanced workouts that include general movement exercises like walking lunges, high knees, and squats as well as agility, speed and strength exercises like power skips, push ups, and sled pushes. Each workout is broken down into sections for general movement, agility, speed, and strength exercises with repetition ranges provided. A variety of bodyweight, plyometric, and equipment based exercises are included across the 3 workouts.

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    © All Rights Reserved
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    of 4

    Base Level Movements

    Agility Speed

    1. Lateral Shuffle Variations 1. Ground Starts

    2. Linear Cutting Variations 2. Ball Drops

    3. Short Shuttle 3. 2 point Starts

    4. Line Hops 4. Falling Starts

    5. Lateral Line Hops 5. Build Up Sprints

    6. Circle Run Strength

    7. Figure 8 Run 1. Crawl Variations

    8. Ladder Drills 2. Push Up Variations

    9. Star Drill 3. Pull Up Variations

    10. Mirror Drill 4. Row Variations

    Power 5. Plank Variations

    1. Med Ball Throw Variations 6. Squat Variations

    2. Power Skips 7. Lunge Variations

    3. Jump Variations 8. Prone Cobra

    4. Landing Variations 9. Burpees


    Advanced Workout 1
    General Movement

    1.A. Heel to Toe Walk (slow) - 1 x 10 yards 1.B. Heel to Toe Walk (fast) - 1 x 10 yards

    2.A. Heel Walk - 1 x 10 yards 2.B. Toe Walk - 1 x 10 yards

    3.A. High Knee Tuck - 1 x 10 yards 3.B. High Knee Run - 1 x 10 yards

    4.A. Butt Kick Stretch - 1 x 10 yards 4.B. Butt Kick Run - 1 x 10 yards

    5.A. Toe Touch Walk - 1 x 10 yards 5.B. Straight Leg March - 1 x 10 yards

    6.A. Walking Lunge - 1 x 10 yards 6.B. Reverse Walking Lunge - 1 x 10 yards

    7.A. Lateral Walking Lunge - 1 x 10 yards 7.B. Lateral Shuffle - 1 x 10 yards

    8.A. Carioca - 1 x 10 yards 8.B. Back Pedal - 1 x 10 yards

    9.A. Bodyweight Squats - 1 x 10 9.B. SL Toe Touch - 1 x 5 each side

    10.A. Pogo Jumps - 1 x 10 seconds 10.B. Squat Jumps - 1 x 10 seconds

    Agility, Speed, Strength

    1. Power Skips for Height - 2 x 20 yards 6.A. Push Ups - 5 x 5

    2. Power Skips for Distance - 2 x 20 yards 6.B. Chin Ups - 5 x 5

    3. Pro Shuttle - 2 x 1 each direction 7.A. Bear Crawl - 3 x 20 yards

    4. Lateral Short Shuttle - 2 x 1 each direction 7.B. Crab Walk - 3 x 20 yards

    5. Ground Starts - 4 x 20 yards 8. Rolling Plank - 2 x 20


    Advanced Workout 2
    General Movement

    1.A. Heel to Toe Walk (slow) - 1 x 10 yards 1.B. Heel to Toe Walk (fast) - 1 x 10 yards

    2.A. Heel Walk - 1 x 10 yards 2.B. Toe Walk - 1 x 10 yards

    3.A. High Knee Tuck - 1 x 10 yards 3.B. High Knee Run - 1 x 10 yards

    4.A. Butt Kick Stretch - 1 x 10 yards 4.B. Butt Kick Run - 1 x 10 yards

    5.A. Toe Touch Walk - 1 x 10 yards 5.B. Straight Leg March - 1 x 10 yards

    6.A. Walking Lunge - 1 x 10 yards 6.B. Reverse Walking Lunge - 1 x 10 yards

    7.A. Lateral Walking Lunge - 1 x 10 yards 7.B. Lateral Shuffle - 1 x 10 yards

    8.A. Carioca - 1 x 10 yards 8.B. Back Pedal - 1 x 10 yards

    9.A. Bodyweight Squats - 1 x 10 9.B. SL Toe Touch - 1 x 5 each side

    10.A. Pogo Jumps - 1 x 10 seconds 10.B. Squat Jumps - 1 x 10 seconds

    Agility, Speed, Strength

    1. Star Drill - 4 x 1 5. Feet Elevated Push Ups - 4 x 8-10

    2. Box Jumps - 10 x 1 6. Inverted Rows - 4 x 10-12

    3. Med Ball Broad Toss - 10 x 1 7.A. Walking Lunge - 4 x 10 each

    4. Sled Push - 4 x 25 yards 7.B. Squats - 4 x 10


    Advanced Workout 3
    General Movement

    1.A. Heel to Toe Walk (slow) - 1 x 10 yards 1.B. Heel to Toe Walk (fast) - 1 x 10 yards

    2.A. Heel Walk - 1 x 10 yards 2.B. Toe Walk - 1 x 10 yards

    3.A. High Knee Tuck - 1 x 10 yards 3.B. High Knee Run - 1 x 10 yards

    4.A. Butt Kick Stretch - 1 x 10 yards 4.B. Butt Kick Run - 1 x 10 yards

    5.A. Toe Touch Walk - 1 x 10 yards 5.B. Straight Leg March - 1 x 10 yards

    6.A. Walking Lunge - 1 x 10 yards 6.B. Reverse Walking Lunge - 1 x 10 yards

    7.A. Lateral Walking Lunge - 1 x 10 yards 7.B. Lateral Shuffle - 1 x 10 yards

    8.A. Carioca - 1 x 10 yards 8.B. Back Pedal - 1 x 10 yards

    9.A. Bodyweight Squats - 1 x 10 9.B. SL Toe Touch - 1 x 5 each side

    10.A. Pogo Jumps - 1 x 10 seconds 10.B. Squat Jumps - 1 x 10 seconds

    Agility, Speed, Strength

    1. Falling Starts - 4 x 10 yards 5.A. Wheelbarrow Walks - 4 x 20 yards

    2. Broad Jumps - 10 x 1 5.B. Pull Ups - 4 x 8-12

    3. Med Ball Vertical Toss - 10 x 1 6.A. Prone Cobra - 2 x 30 seconds

    4. Sled Pull - 4 x 25 yards 6.B. Side Plank - 2 x 30 seconds

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