Workout 1 - Power

Exercise Demo Rest Sets/Reps

3
Drop Jump Video 1 min
6
3
Sprinter Step Ups Video 1 min
6 each leg
3
Lateral Bounds Video 1 min
4 each leg
3
Power Squats Video (First Exercise)
2 minx
8
3
TRX Split Squats Video 2 mins
6 each leg
3
Hip Thrusts Video 2 mins
8
3
Swiss Ball Rotations Video 30s
20
3
Farmer's Walk Video 30s
15 yards

Workout 2 - Speed & Leg Strength

Exercise Demo Rest Sets/Reps
3
Elevated Hip Switch Video 1 min
10 each leg
3
A Skips Video 1 min
15 yd
3
B Skips Video 1 min
15 yd
3
Alternating Bounds Video 1 min
 Alternating Bounds Video 1 min
15 yd
3
Straight Leg Bounds Video 1 min
15 yd
4
Trap Bar DL Video 2 mins
5
3
BB Step Up Video 2 mins
6 each leg
3
RDL Video 2 mins
8
3
Nordics Video 2 mins
5
2
Knee Copenhagen Hold Video 30s
30s each side

Workout 3 - Acceleration & Upper Body

Exercise Demo Rest Sets/Reps
3
Wall Switches Video 1 min
5s
3
Banded Accel Step Up Video 1 min
5 each leg
2
Falling Starts Video 1 min
15 yd
2
Half Kneeling Starts Video 1 min
20 yd each side
3
BB Military Press Video 2 mins
8
3
DB Chest Press Video 2 mins
8
3
BB Bent Over Row Video 2 mins
8
 3
Pull Ups Video 2 mins
8
3
Cable Pallof Press Video 30s
10 each side
3
Kneeling Landmine Rotation Video 30s
10
 Week 1 Week 2
Tracking
Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2
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Week 1 Week 2
Tracking
Set 1 Set 2 Set 3 Set 4 Set 5 Set1 Set2
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Week 1 Week 2
Tracking
Set 1 Set 2 Set 3 Set 4 Set 5 Set1 Set2
KG KG
REPS REPS
KG KG
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KG KG
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KG KG
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 Week 2 Week 3
Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5
KG
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Week 2 Week 3
Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5
KG
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REPS
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Week 2 Week 3
Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5
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 Week 4 Week 5
Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2
KG KG
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Week 4 Week 5
Set1 Set2 Set 3 Set 4 Set 5 Set 1 Set 2
KG KG
REPS REPS
KG KG
REPS REPS
KG KG
REPS REPS
KG KG
REPS REPS
KG KG
REPS REPS
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REPS REPS
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Week 4 Week 5
Set1 Set2 Set 3 Set 4 Set 5 Set 1 Set 2
KG KG
REPS REPS
KG KG
REPS REPS
KG KG
REPS REPS
KG KG
REPS REPS
KG KG
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KG KG
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KG KG
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 Week 5 Week 6
Set 3 Set 4 Set 5 Set 1 Set2 Set 3 Set 4 Set 5
KG
REPS
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Week 5 Week 6
Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5
KG
REPS
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REPS
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REPS
KG
 REPS
KG
REPS
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Week 5 Week 6
Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5
KG
REPS
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