WBKB In-season 5

 

Do each exercise for 30 seconds then rotate.  Go through all 3 times.  Increase weight each set. 

Deadlifts

 

Assisted Pullups

 

Swiss Ball Hamstring Curls

 

Back Extensions

 

Bulgarian Split Squats (Do 30 seconds each leg)

 

Decline Situps

 

 

 

Finish with 3 1 minute Planks

WBKB In-season 3

This workout is done in supersets, meaning that you will do 2 exercises back to back without rest.  Cycle through each pair of exercises 3 times (with a break in between sets) before moving on to the next pair. 

 

Deadlifts 8x

 

Box Jumps with Twist 10x

 

Do 3x then...

 

 

 

 

Plate Squat with Raise 8x

 

Chinups 8x

(use machine if you need)

 

Do 3x then...

 

 

 

 

DB Chest Press 10x

 

Plyo Pushups 7x

 

 

Do 3x then...

 

Decline Med Ball Tosses 20x

Bicycles 30 seconds

WBKB/WS In-season 2

Do this workout 3 times through as fast as you can.

 

 

8 Single Leg Deadlifts (each leg)

8 Inverted Rows

8 Walking Overhead Lunge (each leg)

 

20 Decline Med Ball Tosses

 

10 Single Leg Squat Machine (each leg)

(Bend you knee behind you instead of straightening your leg)

 

10 Single Leg Bicep Curl (each arm)

WG Inseason Workout

Do this workout 3 times through...

Warmup:

3 minutes each way shuffle sideways on treadmill

Stretch:
 

 

 Hamstring

 

 

Hips

 

 

Low Back

 

 

Exercises:

 

10 Pushup to Plank

 

 

8 Assisted Pullups

 

 

20 Knees to Elbows

*slowly, twist your core if you need to touch you knee to elbow!!

 

 

8 Squat with leg raise (each side)

 

 

14 Wide Leg situps

 

 

30 second Planks

 

 

 

WBKB In-season 1

*Compete this workout 3 times through as fast as you can. 

 

12 Box Step Downs (total)

 

5 Power-Cleans

 

8 Single Leg DB Shoulder Press (each side)

*Use opposite arm and leg

 

10 Hanging Knees to Elbows

 

10 Plyo Pushups

 

10 Bulgarian Split Squats (each leg)

 

WS In-season Week 1

*Do this workout 3 times through as fast as you can...

10 Box Jumps
 

 

8 Plyo Pushups

 

5 Heel Taps (each leg)

 

 

10 Seated Row Machine

 

10 Overhead Walking Lunges (each leg)

 

 

10 Wood Choppers

*Finish with 5 minutes of core work

 

Plyo 2

Complete this workout 3 times through. 

10 Single Leg Box Jumps (each leg)

10 lateral jumps (each side)

12 Jumping Butt Kicks

8 Jumps with 20 yard sprint

*Jump AHAYC then sprint 20 yards as soon as you land

6 Burpee-Sprint-Tuck Jumps

*sprint far enough to get to full speed, then jump

TNU Offseason July calendar

July

Sun

Mon

Tue

Wed

Thu

Fri

Sat

2 Taper Week

3 REST &Stretch

4 REST &Stretch

5 REST &Stretch

6 REST &Stretch

7 REST &Stretch

8 Jog 20 mintues and Stretch

9 Read. Run Work

10 Core & Run 2 miles

11 Start Here Finish Here

12 Cardio Core2

13 Run Do this workout 2x through

14 REST

15 CardioCore1

16 Plyo 1 Strength

17 Simple Sprint

18 Elevator

19 Plyo 1 Run 1 mile for time

20 Body Wait

21 REST

22 REST

23 Agility 1 PIT

24 Agility 2 Plyo 1 (minus line jumps)

25 Up, down.

26 Easy Plyo

27 Power Up.

28 Reward yourself today, its my 30th birthday!

29 REST

30 Elevator

31 Sprint Agility 1

1 Plyo 1 PIT (minus box jumps)