Home Workout Program

Before Workout

  • Foam Roller Series

  • Static Stretch Series

Warmup

* 1 set recommended with focus + fluidity, an additional set can help on ‘tight’ days

Lower Body

Upper Body

Sprint/Field Warmup:

*Done prior to outdoor sprint/field sessions 

**Build up distance with the weeks


30-50yd

  1. Forward Side Shuffles

  2. Backward Side Shuffles

  3. Lateral Shuffle Freestyle

  4. Distance Skips

  5. Power Skips

10-20yd

  1. Butt Kick

  2. High Knee

  3. A Skips

  4. Lateral Skips

  5. Short Carioca

Day 1

3-5 rounds

A1) Explosive Med Ball Throw Variation  x5 reps

*Slams. OH Throw, Scoops, Rocket Jumps, Underhand

** Find a 5-12lb rock if you don’t have a med ball

A2) Vertical Jump w/ Reactive Step x3 reps

3-5 rounds

B1) Cossack Squat   x10ea side

B2) Tempo Lateral Shuffle 20yd + back (slow fast slow)


C1) Forward Walking Lunges (3-5sets) (10-20reps) 


D1) SL Hip Thrusts (3-5sets) (15-20 reps)

D2) Core: Reverse Crunches 5sets x 10-20 reps

Day 2

A1) Wall Sit Banded Pull Aparts (3-5sets) x 30sec

A2) Side Plank Variation (3-5sets) x 20-30 sec


B1) Pushup Variations (5 sets) (10-20 reps)

* Clap Pushups, DB neutral grip

B2) Banded Rows (5sets) (10-20reps) 

B3) Plank w/ Kickbacks (5sets) (10-20reps) 


C1) Lateral Raises 5 sets (10-20 reps)

C2) Rear Delt Flyes 5 sets (10-20reps) 


D1) Bicep Curl Variation 5 sets (10-20 reps)

* Supine, Banded, Weighted, Concentration Curls 

D2) Tricep Variation 5 sets (10-20 reps) 

* Banded ext/skull crushers, Elevated Close Grip Pushups, OH ext

Finisher: 1min L/R ISO Lunge hold

* Record & Beat time every week by adding 30 secs every week or lifting front heel off or BOTH

Day 3

3-5 rounds

A1) Explosive Med Ball Throw Variation  x5reps

*Slams. OH Throw, Scoops, Rocket Jumps, Underhand

A2) Pogo Jumps  x 10 reps 


3-5 rounds

B1) Lateral Squat   x10ea

B2) Tempo Lateral Shuffle 20yd + back (fast slow fast) 


C1) Reverse Lunges (3-5sets) (10-12reps ea side) 

C2) Hip Hinges (3-5 sets) (10-20 reps)

D1) SL RDLS  (3-5sets) (8-15 reps)

D2) Core: Chinnies 5 sets x 10-20 reps ea side 

Day 4

A1) Goblet Squat (3-5 sets) 10-20 reps 

*heels elevated is an option

A2) Kneeling Split Stance Palloff Press  (3-5sets) x 20-30 sec


B1) Pullup Variation (5 sets) (5-10reps)

*pullup holds (10-30sec) , eccentric pullups (3-6sec) are alternatives

B2) Pushup Plus  (5sets) (5-10reps ea)  

B3) Plank w/ reach (5sets) (10-20reps) 


C1) Single Leg Calf Raise  5 sets (10-20 reps)

C2) Tibialis Work  5 sets (10-20reps) 

C3) Duck Walks 5 sets (10-20 reps)

Finisher: Towel Ecc. Hamstring Curls x 20 1 set

* progression to Single Leg



Sprint Sessions

Sprint Rules: Form means fluidity 

If you feel you are tightening up, no need to push it, call it a day or hit a cool down light jog

Warmup Well

Single response = reset between jumps 

Multiple response = continuous jumps in tempo

Day 1:

  1. Hill Sprints x 6 (10-30yd) 

    • *If you can’t find a hill, stairs/bleachers are an alternative 

    • ** 60-180 sec rest OR until Heart rate nears baseline

  2. Bound Progression Series 30 yd x 6

    • *120-180 sec rest OR until Heart rate nears baseline

    • ** Build up intensity over the reps

Day 2: 

  1. Sprint - Float - Sprint x 6 (30-60 yd)

    • *build up yards over weeks

    • **120-180 sec rest OR until Heart rate nears baseline

  2. Skater Jumps 30yd (single response) x 3

  3. Skater Jumps 30yd (multi response)  x 3

Day 3:

  1. 40yd buildups w/lead in  x 6 

    *120-180 sec rest OR until Heart rate nears baseline

  2. Elastic Volume: 4x150m @70-80% max speed

    *4-5min rest in between

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