April & May Workout Plan
Athletic Training Focus – (Strength & Power Foundation)
3 Days Per Week Strength Training for 7 weeks
1.
Warm Ups
-Roll & Breathe Stretch Circuits- (Pick 5 per workout)
Hips & Rotators – Box / Wall Hip Stretch
Hamstrings – Band Assisted
Lower & Upper Back Foam Roll
Shoulders & Rotator Mobility Series (I,Y,T’s & Sweeps)
Calves & Ankles – Lunge / Squat Patterning (1/2 Kneeling Ankle Mobility)
Quads & Adductors – 90/90 internal & external rotation
T-Spine Rotation & Supine Floor Side Shoulder Press
2.
Activation & Movement Skills
(Pick 5 Total Exercises from (A,B or C)
For a 12 minute Circuit of 3 exercises:
A. Essential Activation Pattern Exercises (Always choose 2)
Single Leg Hip Lifts with Holds
Mini-Band Walks (Lateral, internal or external)
Mini-Band Squats & Sit to Stand
Bear Crawl & Inch Worm
Knee Hug & Ankle Grabs
Reverse Lunge to Hamstring Stretch
Single Leg Dead Lift
1/2 Kneeling to Split Squat Holds
Lateral Lunges
B. Dynamic & Speed Movements as 1 Station / Exercise
Butt Kicks, Shuffle, CrossOver
High Knee Run,Straight Leg Skip, Lateral March
Lateral Crawl, Back Pedal Run, Skipping
1/2 Kneeling Sprint Series
Speed Ladders
C. Medicine Ball & Plyometrics Series
MB Toss Series (Chest Pass, Slam, Rugby Toss)
Box & Hurdle Jump Series (Double, 1 Leg, 1 Leg Landing, Lateral & Transverse)
3.
1st Block of 3x per week for 3 weeks
(Week 1&2 = 3sets & Week 3 = 4sets)
Day 1 – Monday
A1 – RFE Split Squats 5/5
A2 – DB Hang Clean 5
B1 – Pull-Up 8
B2 – DB Walking Lunges 8/8
B3 – Jump Lunges 8/8
C1 – DB Row 8/8
C2 – In-Line Chop 8/8
D1 – Plank Holds 45 seconds
D2 – Bear Crawl – 20 meters
D3 – Jump Squats 5
Day 2 – Weds
A1 – Bench Press 5
A1 – MB Chest Pass 10
B2 – KB Dead Lifts 10
B2 – KB Swings 15
B3 – Farmer Carry 60 meters
C1 – Front Squats 5
C2 – Side Planks 12/12
C3 – Box Jumps 8
D1 – Ab Roller 15
D2 – MB Sit Ups 10
Day 3 – Thurs.
A1 – Sled Push 1x
A2 – Tuck Jumps 10
A3 – Single Leg Box Lowering 5/5
B1 – Pull-Ups 8
B2 – DB Box Step Ups 5/5
B3 – MB Foot Taps 10/10
C1 – Incline Bench Press 8
C2 – Bent Over Rows 8/8
C3 – Lateral Lunges 8/8
D1 – Push Press 5
D2 – Single Leg Dead Lifts 5/5
D3 – Single Leg Box Jumps 5/5
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2nd Block of 3x per week for 3 weeks
(Week 4&5 = 5 sets & Week 6 = 3sets)
Day 1 – Monday
A1 – Back Squats 8,8,5,5,5
A2 – Bench Press 8,8,5,5,5
A3 – Box Jump Series 5-5-5-5-5
B1 – 1/2 Kneeling Shoulder Press 7/7
B2 – HandStand Hold – 30 seconds
B3 – Farmer Carry – Down & Back
C1 – 20-15-10-5 Wall Ball & Push Ups
Day 2 – Weds
A1 – Dead Lifts 8,8,5,5,5
A2 – Inverted Bar Rows – MMFx2
A3 – Long Jump Series 5-5-5-5-5
B1 – Pull-Ups – MMFx2
B2 – DB Power Clean 8
B3 – GHD Hip Extension 8
C1 – Core Circuit
C2 – Lateral Lunges – Down & Back
Day 3 – Friday
A1 – T-Drill & Shuttle Sprints
A2 – Jump Rope
B1 – RFE Split Squats 7/7
B2 – DB Flat Press 10
B3 – Ring Dips MMF
C1 – Box Lowers 7/7
C2 – Sled Push 1x Down & Back
Chris Giesking 