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TheULTIMATEBodyweight TrainingProgramNo Equipment No Problem
WEEK 7WEEK 7DAY 4DAY1WARM UPHAND EYE COORDINATIONSETSSINGLE HAND CROSSOVER DRIBBLE2xSETSxREPS5x:40SJUMP ROPETWISTERSMB THROWSWEEK 7xREPSATTEMPTS50EASETSxREPSSPLIT STANCE FRONT TOSS4x6EAWARM UPHAND EYE COORDINATION2 HAND CROSSOVER DRIBBLEREPSJUMP ROPEALTERNATING BOXERWEIGHTMB THROWSSETSxWEEK 7REPS3x20SETSxREPS5x:40SSETSxREPSALTERNATING HALF KNEELING MB SIDE TOSS4x5EAATTEMPTSREPSWEIGHTSHOT PUT4x6EAMB SIDE TOSS (SIDE)4x6EAALTERNATING MB SLAM4x10EAFRONT FACING ALTERNATING MB SIDE TOSS4x6EACHEST PASS SHUFFLE4x10EAFIGURE ESPEED/AGILITYSEE SHEETEXERCISESSEE SHEETSETSxREPSBOX JUMP4x5WEIGHTSETSxREPSBROAD JUMP (SINGLE RESPONSE)EXERCISES4x5MB LUNGE4x10EAMB SQUAT4x15SINGLE LEG GLUTE BRIDGE (ISO HOLD FOR :03s)4x5EASPEED SKATER (SINGLE RESPONSE)4x6EAFEET ELEVATED INVERTED ROW4x8SINGLE LEG ASSISTED PULL UP4x4EAFEET ELEVATED PUSH UP4x10FEET ELEVATED PUSH UP4x8SINGLE LEG MB RDL4x8EAKNEELING T-SPINE4x6EA:25s EaFINISHER2x10,20,30,40SETSxREPSMB PLANK (HANDS ON BALL)3x:60sSTIR THE POT (MB)3x12EABODYWEIGHT FINISHERABSFINISHERTIMELOWER BODY FINISHERWEIGHT2xSETSxREPSMB PLANK (FEET ON BALL)3x:40s EAMB SIDE PLANK3x:40s EAABSDAY 5DAY 2WARM UPWEEK 7CIRCUIT - 3 TOTAL SETSEXERCISESSETSWARM UPREPSWEEK 7CIRCUIT - 3 TOTAL SETSEXERCISESSETSxREPSxREPSSquat3x:50Bodyweight Lunge3x:50Mt. Climbers3x:50Scap Push-Up3x:50Push-Up Chest Touch3x:50Squat Jumps3x:50Lateral Lunge3x:50Glute Bridge Hip Pivot (R)3x:50Plank3x:50Glute Bridge Hip Pivot (L)3x:50Iso Hold w/ T-Spine3x:50Twisters Jump Rope3x:50Bear Hold3x:50T-Pushups3x:50Push-Ups3x:50Lateral Lunge3x:50Lunge Jumps3x:50Side Plank (L/R)3x:50Bodyweight Abs3x:50Side Plank (L/R)3x:50Bodyweight Lunge3x:50Hand Walks3x:50Lateral Hurdle Hops3x:50REST 10 seconds between exercisesWEIGHT1 MINUTE - REPEAT 2 MORE SETSPOST WORKOUT CONDITIONING - SEE SHEETREST 10 seconds between exercises1 MINUTE - REPEAT 2 MORE SETSPOST WORKOUT CONDITIONING - SEE SHEETREPS
WEEK 8WEEK 8DAY 4DAY 1WARM UPHAND EYE COORDINATIONSETSSINGLE HAND CROSSOVER DRIBBLE2xSETSxREPS5x:40SSETSxREPSSPLIT STANCE FRONT TOSS4x6EASHOT PUT4x6EAALTERNATING MB SLAM4xCHEST PASS SHUFFLE4SETSJUMP ROPETWISTERSMB THROWSSPEED/AGILITYWEEK 8xREPSSETSxWEEK 8REPS3x20SETSxREPS5x:40SSETSxREPSALTERNATING HALF KNEELING MB SIDE TOSS4x5EAMB SIDE TOSS (SIDE)4x6EA10EAFRONT FACING ALTERNATING MB SIDE TOSS4x6EAx10EAFIGURE 84x5EAxREPSSETSxREPSTIMEWEIGHTATTEMPTS50EAWARM UPHAND EYE COORDINATION2 HAND CROSSOVER DRIBBLEREPSJUMP ROPEALTERNATING BOXERWEIGHTTIMEMB THROWSSPEED/AGILITYSEE SHEETEXERCISESSETSxREPSBOX JUMP4x5WEIGHTSETSxREPSBROAD JUMP (SINGLE RESPONSE)EXERCISES4x5MB LUNGE4x10EAMB SQUAT4x15SINGLE LEG GLUTE BRIDGE (ISO HOLD FOR :03s)4x5EASPEED SKATER (SINGLE RESPONSE)4x6EAFEET ELEVATED INVERTED ROW4x8SINGLE LEG ASSISTED PULL UP4x4EAFEET ELEVATED PUSH UP4x10FEET ELEVATED PUSH UP4x8SINGLE LEG MB RDL4x8EAKNEELING T-SPINE4x6EA:30s EATIME1x10,20,30,40SETSxREPSMB PLANK (HANDS ON BALL)3x:60sSTIR THE POT (MB)3x12EABODYWEIGHT FINISHERABSWEIGHTFINISHERLOWER BODY FINISHERWEIGHT2xSETSxREPSMB PLANK (FEET ON BALL)3x:40s EAMB SIDE PLANK3x:40s EAABSWEIGHTDAY 5DAY 2WARM UPWEEK 8CIRCUIT - 3 TOTAL SETSEXERCISESSETSxREPSWARM UPREPSWEEK 8CIRCUIT - 3 TOTAL SETSEXERCISESSETSxREPSSquat3x:60Bodyweight Lunge3x:60Mt. Climbers3x:60Scap Push-Up3x:60Push-Up Chest Touch3x:60Squat Jumps3x:60Lateral Lunge3x:60Glute Bridge Hip Pivot (R)3x:60Plank3x:60Glute Bridge Hip Pivot (L)3x:60Iso Hold w/ T-Spine3x:60Twisters Jump Rope3x:60Bear Hold3x:60T-Pushups3x:60Push-Ups3x:60Lateral Lunge3x:60Lunge Jumps3x:60Side Plank (L/R)3x:60Bodyweight Abs3x:60Side Plank (L/R)3x:60Bodyweight Lunge3x:60Hand Walks3x:60Lateral Hurdle Hops3x:60REST Try minimum rest between exercisesREPSSEE SHEETFINISHERNEW PRATTEMPTS1 MINUTE - REPEAT 2 MORE SETSPOST WORKOUT CONDITIONING - SEE SHEETREST Try minimum rest between exercises1 MINUTE - REPEAT 2 MORE SETSPOST WORKOUT CONDITIONING - SEE SHEETREPS
StationaryLower Body Focused (5 Min)WATCH VIDEO HERE1.)Standing Knee Hugs R/LIso Hold without hug 2x per leg2.)Wide Hip Hinge x103.) 3 Way Kneeing LungeForward, 45, Lateral4.)Bear Position Calf Rocks x65.) Hip Flexor Switch x66.) Worlds Greatest Twist Switch x67.) SL Hamstring Toe Touch x5ea8.) 5 Second Ecc Squat.9.) 30 Seconds ankle holds
StationaryUpper Focused (5 Min)WATCH VIDEO HERE3 Types of Push ups1. Close Grip Plyo to Wide Grip Eccentric x52. Regular Iso Hold 5 second hold x53. Regular push up x5Lat Stretch1. Double x10 Seconds2. SA x 10 Seconds ea3. Touch shoulder for x5 eaKneeling1. Arm circles small to bigs (forward and back) x10 each2. Hugs Alt. Arm x 10 eachQuicks (Push up position)1. 20 seconds Over/ Over- Back/Back
Day 3 - Mobility DayVideo Playlist*No Lax Ball or Foam Roll Skip to Dynamic MobilityMid FootLAX BALL FEET (5 min each foot)HeelToes*4:32 of videoFOAM ROLL LOWER (10 minutes)HamstringsIT BandQuadsCalvesGroinLow BackGlutesFOAM ROLL UPPER (10 minutes)T SpineScapsPecsBicepsTricepsForearmDYNAMIC MOBILITY (10 minutes)Rocking Groin StretchSide Lying WindmillIn/Out the WindowLat StretchFire HydrantsCat/CamelClam ShellsKneeling Ankle MobilityYOGA HOLDS (1 minute each hold each side)Lunge and ReachRDL HoldPigeon Quad StretchFrog HoldBAND STRETCH (Prolonged Holds - 1 min. each hold each side)Lying WallHip Flexor DistractionSplitsHamstring DistractionBanded Leg Swings x 5-10eaPigeon DistractionFor A Step-By-Step Sports Performance System thatMaximizes Your TEAMS Training and Athletic PotentialCLICK HERE
MONDAY1.) Speed Dynamicsa. Kneeling Arm Action x2 (15sec)b. Single Exchange x2c. Double Exchange x2(Make sure to get 2 reps in here.Start with R &L leg.)d. Triple x22.) 2 Cone Agilites (2 reps ea way)*SEE AGILITESa. Sprint-SprintSPEED AGILITIES CONDITIONINGWEEK 1-8TUESDAYTHURSDAY1.) After Lift2.) 6x200m :30-35 secondsorRun in place for 35 seconds.Follow reps below.1:30 Minute Restb. Sprint- Backpedalc. Backpedal-Sprintd. Figure 8Rest)4.) **4x20yd Sprint (Walk BackRest) 1 Minute Rest betweensetsFull SpeedTarget Times:**Add two reps every 3 weeksWeek 1-3 - 4 repsWeek 4-6 - 6 repsWeek 7,8 - 8 repsGo LIFT!a.1 count x2 (1 ft ea)b.3 count x2 (1 ft eac.5 count x2 (1 ft ea)d.20sec ALL OUT2.) 5-5-10 x 2 ea wayWeek 1-2-Pattern 1Week 3-4 - Pattern 2Week 5-6 - Pattern 3Week 7-8 - Pattern 41.) After Lift2.) 2 x 400m Sprint(1 Lap around Track) :60 seconds3 Minute RestorRun in place for 60 seconds.Follow reps below.3 Minute Rest3.) 5-10-5 Shuttle x 2 each way3.) 5x10yd Sprint (Walk Back1 Minute Rest between sets1.) Wall DrillFRIDAYTarget Times:HARD - :30-:35MOD :35-:40EASY :40-:454.) 6-10x30yd SprintFull Speed1:00 Minute RestTarget Times:Full SpeedFull SpeedFull Speed**Add 2 reps every 2 weeksWeek 1-2 - 6 repsWeek 3-4 - 8 repsWeek 5-6 - 10 repsWeek 7-8 - 12 repsSTRETCHTarget Times:HARD - :60sMOD :65sEASY :70s**Add one rep every 3 weeksWeek 1-3 - 3 repsWeek 4-6 - 4 repsWeek 7,8 - 5 repsGo LIFT!STRETCHFor A Step-By-Step Sports Performance System thatMaximizes Your TEAMS Training and Athletic PotentialCLICK HERE
51 01 52 02 55-5-10 LINE DRILLSShuffle R 5ydShuffle L 5ydSprint 10GShuffle L 5ydShuffle R 5ydSprint 10#1Backpedal 5ydSprint 5 ydSprint 10ydSprint 5ydBackpedal 5ydSprint 10yd#2Sprint 10ydBackpedal 5ydSprint 5yd#3Backpedal 10ydShuffle L/R 5ydSprint 5yd#4Sprint 10ydShuffle L/R 5ydSprint 5yd#5
2 Cone AgilitiesSprint - SprintFigure STARTBegin drill in a two point stance. Sprint to the 2ndcone. Plant right foot, sprint back to cone one andfinish on opposite side of startBegin drill in a two point stance. Sprint to the opposite sideof 2nd cone. Gather feet and sprint back to cone 1 andfinish on opposite side you startFigure 8:Backpedal - alFinishSTARTBegin drill in a two point stance. Backpedal to theopposite side of 2nd cone. Gather feet and sprintback to cone 1 and finish on opposite side you startFinishSTARTBegin drill in a two point stance. Backpedal to the 2ndcone. Plant right foot, sprint back to cone one and finish onopposite side of start
Stationary. Lower Body Focused (5 Min) WATCH VIDEO HERE. 1.)Standing Knee Hugs R/L Iso Hold without hug
