June Workout Plan
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Day 1
**In Week 2: TEST – 40 yard Dash**
Warm Up & Activation –
A. Progressive Dynamic Movements
B. Hip Extension & Shoulder Mobility Drills
C. TEST
Workout – (Buddy Day)
5 Sets of:
A1 – Goblet Squats to Knee Level Hold 12
A2 – Single Leg Jump & Hold Series 3-3-3-3
A3 – Plate Push Ups 6
B1 – Walking Lunge with Buddy MB Toss 8/8
B2 – Buddy Plank & Touch 10/10
B3 – Pull-Up Negatives – 5
C1 – Alternating DB Flat Press 8/8
C2 – Buddy Side Plank with Band Row 10/10
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Day 2
**In Week 2: TEST – Vertical Jump**
Warm Up & Activation –
A. Jump Rope & Dynamic
B. Hip Rotation & Shoulder Mobility Drills
C. TEST
Workout – 3 Groups: 3x 12 min EMOM
A1 – RFE Split Squats 6/6
A2 – Clapping Push-Ups 10
B1 – One Arm Row 8/8
B2 – One KB Two Hand Squat Clean 8
C1 – Band Rotation 10/10
C2 – Lateral Hurdle Jump with Stabilization 8/8
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Day 3
**In Week 2: TEST – Bench Press**
Warm Up & Activation
A. MB Toss & Dynamic
B. Ankle Stability & Shoulder Stability Drills
C. TEST
Workout – Team Day (Teams of 4 to 5)
A1 – Dead Lift 10,8,6,4
A2 – Bench Press 10,8,6,4
B. – Row (3 Sets of 100m)
C. – Air Bike (3 Sets of 8 Cals)
D. – Battle Ropes (3 Sets of 40)
E. – T-Drill (4 Sets of 2x in a Row)
F. Hill Sprints ( 4 Sets with 4 Burpee Start)
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Day 4
**In Week 2: TEST – Max Pull-Ups**
Warm Up & Activation
A. Long Dynamic with Full Body Mobility Drills
B. Hip Extension & Shoulder Mobility Drills
C. TEST
Workout – Finish Strong Day
4 Sets of:
A1- Loaded Carry Series (5 Front Squats to Carry)
A2 – 1/2 Kneeling DB Press 6/6
B1 – Sled Push (Down & Back)
B2 – Landmine Rotation 10/10
C1 – Pull-Ups – MMF
C2 – Stability Ball Hamstring Curl 12
C3 – Lunge Mobility Matrix 8/8
D1 – DB Box Step-Up to Press 5/5
D2 – TRX Rows – MMF
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| Sports Performance Test Exercise | TEST 1 Score / Reps & Date | TEST 2 Score / Reps & Date | TEST 3 Score / Reps & Date | TEST 4 Score / Reps & Date | TEST 5 Score / Reps & Date | TEST 6 Score / Reps & Date |
| Vertical Jump | ||||||
| Bench Press 1RM | ||||||
| Back Squat 3RM | ||||||
| Strict Pull-Ups | ||||||
| 40 Yard Dash | ||||||
| 1 min Push Ups | ||||||
| Dead Lift 3RM | ||||||
| Max Farmer Carry Distance | ||||||
| 500m Row Time | ||||||
| 400m Run Time | ||||||
| 1 min Sit Ups | ||||||
| A.A. Bike 1 min Cals | ||||||
| 1 min Double Unders | ||||||
| Push Press 3RM | ||||||
| 21-15-9 Wall Ball & Pull Ups Time | ||||||
| T-Test Drill | ||||||
| Sport Specific Custom Test ________________ | ||||||
| Body Fat % | ||||||
| Body Weight | ||||||
| FMS Functional Movement Screen | ||||||
| Injury or Movement Dysfunction Notes: |
Chris Giesking 