Week 5:

Move with purpose.

This week is not as challenging physically as last week. However, it will be easy to cut corners. Focus on moving with intention for each and every rep.

"Consistency is the key to achieving and maintaining momentum." - Darren Hard


  • Workout 25

  • Date: Monday June 23rd

  • Goals:

    • Develop Speed and Stability

    • Have Fun

Warm up:

  • 4 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Carab Walk, Forward and Reverse

    • Deep Lunge and Twist

    • Active Spiderman

    • Quad Stretch and Touch Toes

    • 3 Air Squats with 1 Broad Jump

  • Then 3 sets in 10 yards down and back.

    • Walk on Toes

    • Walk on Heals

Strength/Speed/Mobility for Running.

3 sets. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 3 sets, do one set of:

  • Grapevine. 50 Yards down and back.

Plyometrics: Tabata

8 Rounds, 0:20 Work, 0:10 Rest.

  • 0:20 Single Leg hop, Forward & Backwards. Right Leg.

  • 0:10 Rest

  • 0:20 Single Leg hop Side to Side. Right Leg

  • 0:10 Rest.

    -Repeat one more time. Then do the same on the left.

Run: Track

Light 400 Meter Run.

5 Sets of:

  • 100 Meter Run

  • 100 Meter Sprint

  • 200 Meter Walk

Mobility

  • Roll out and Smash out calves and shins

  • Roll out Hamstrings and Glutes

  • 2 Minutes each Side of Couch Stretch

  • Workout 26

  • Date: Tuesday June 24th

  • Goals:

    • Develop connective tissue in knees & elevate the heart rate.

    • Have Fun

Warm up:

  • Bike/Row 3 Min

    • Complete the following in 10 yards down and back.

      -Bear Crawl

      -Crab Walk

      -Active Spiderman

      -Duck Walk

      -10 Squat to reverse Plank

    • Barbell warm up 2x’s

      -5 Good Mornings

      -5 Back Squat

      -5 Strict Press.

Strength: Back Squat

Build Up to 70% of Body Weight.

  • 3 sets of:

    • 20 Reps of Back Squat.

      -Rest 5 minutes.

      -Build up in weight each set.

Standard: 110+% of Body Weight.

Intermediate: 100% of Body Weight.

Beginner: 90% of Body Weight

Strength: Knees

3 Sets of:

  • 50 Tibialis Raises

  • 30 Feet Single Arm Reverse Walking Lunge

    -Rest 1 Minute

Standard: 45lbs.

Intermediate: 35lbs.

Beginner: 15lbs.

Mobility.

  • Roll out Legs

  • Pigeon Stretch

  • Couch Stretch

  • Workout 27

  • Date: Wednesday June 25th

  • Goals:

    • Strengthening tendons in the lower leg.

    • Have Fun

Warm up:

4 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Carab Walk, Forward and Reverse

    • Deep Lunge and Twist

    • Active Spiderman

    • Quad Stretch and Touch Toes

    • 3 Air Squats with 1 Broad Jump

  • Then 3 sets in 10 yards down and back.

    • Walk on Toes

    • Walk on Heals

Strength/Speed/Mobility for Running.

3 sets. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 3 sets, do one set of:

  • Grapevine. 50 Yards down and back.

Run:

1 Round of:

  • Easy Run 800 Meters.

  • Walk 400 Meters

  • Run 600 Meters.

  • Walk 400 Meters.

  • Hard Run 400 Meters.

  • Walk 400 Meters.

Record Time

Finisher: Reverse Walking Lunge

  • 400 Meters Revers Walking Lunge.

Record Time

Mobility.

  • Smash out Ankle/Calves/Shins

  • Down Dog, Peddle out Feet

  • Pigeon Stretch

  • Quad Stretch

  • Workout 28

  • Date: Thursday, June 26th

  • Goals:

    • Developing the strength in muscles and tendons in chest and shoulder.

    • Have Fun

Warm up:

  • Complete the following in 10 yards down and back.

    • -Bear Crawl

      -Crab Walk

      -Inch Worm

      -Forward Roll

    • 10 Scap Pulls

    • 10 Push Ups

      Then

      Forward Arm Circles

    • 0:30 Small

    • 0:30 Medium

    • 0:30 Large

      Reverse Arm Circles

    • 0:30 Small

    • 0:30 Medium

    • 0:30 Large

Strength: Dumbbell Bench Press And Weighted Pull Ups.

5 Sets of:

  • 5 DB Bench Press

  • 3 Weighted Pull Ups

    -Rest 4 Minutes

    Standard: 75-85% of Bench Press

Intermediate:65-70% of Bench Press

Beginner: 60% of Bench Press

Finisher:

3 Sets:

  • 1 Minutes Side Plank, Right Side

  • 1 Minute Side Plank, Left Side

  • 1 Minute Rest.

Mobility.

  • Deep Squat and reach to the sky with one palm on the ground.

  • Child’s Pose

  • Smash Chest and Shoulders with lacrosse ball.

  • Workout 29

  • Date: Friday, June 27th

  • Goals:

    • Developing explosive legs and strengthening knees.

    • Have Fun

Warm up:

4 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Carab Walk, Forward and Reverse

    • Deep Lunge and Twist

    • Active Spiderman

    • Quad Stretch and Touch Toes

    • 3 Air Squats with 1 Broad Jump

  • Then 3 sets in 10 yards down and back.

    • Walk on Toes

    • Walk on Heals

Strength/Speed/Mobility for Running.

3 sets. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 3 sets, do one set of:

  • Grapevine. 50 Yards down and back.

Tomahawk. Partial

1 Set warm up. Easy Pace.

3 Sets working. The goal here is to finish in 40 seconds.

One set of the partial Tomahawk is…

  • Start on the 0 Yard line. Sprint Forward 20 Yards.

  • Back Peddle 10 Yards.

  • Repeat until you finish sprinting through the 30 yard line on the other side of the field.

    Starting at 0. Sprint forward to 20, backpedal to 10. Forward to 30, backpaddle to 20. Forward to 40 backpaddle to 30. Forward to 50, backpaddle to 40. Forward to 40, backpaddle to 50. Forward to 30.

Standard: Finish in 0:40 Seconds

Intermediate: Finish in 0:47 Seconds

Beginner: Finish in 0:55 Seconds

Finisher.

50 DNS Star Plank. Each Side

Mobility 1 minute each.

  • Smash out Ankles/Calves/Shins

  • Down Dog peddle out calves

  • Pigeon Stretch

  • Couch Stretch

  • Workout 30

  • Date: Saturday, June 28th

  • Goals:

    • Time under tension

    • Mobility

Warm up:

  • 400 Meter Walk

  • 200 Meter Light Jog

  • 10 Ankle Rolls each direction for each foot.

In a 20 Yard Distance

  • High Knees

  • Butt Kickers

  • Grape Vine with High Knee

  • Single Leg A Skip

  • A Skip

  • B Skip

Focus: Run

1.5 Mile Run or 12-15 Minutes of running

15-30 Minutes focused on Rolling Out or Yoga

  • 2 Min Per Muscle Group on legs

  • Cossack Squats

  • Shadow Box

  • Down Dog & Peddle out feet.