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TheULTIMATEBodyweight TrainingProgramNo Equipment No Problem
*Exercises change for Day 1 & 4. Watch video playlistWEEK 5WEEK 5DAY 1 VIDEO PLAYLISTDAY 4 VIDEO PLAYLISTWARM UPHAND EYE COORDINATIONSETSxSINGLE HAND CROSSOVER DRIBBLE2xSETSxREPS5x:20sJUMP ROPETWISTERSMB THROWSWEEK 5REPSATTEMPTS30EASETSxREPSSPLIT STANCE FRONT TOSS2x6EAWARM UPHAND EYE COORDINATION2 HAND CROSSOVER DRIBBLEREPSJUMP ROPEALTERNATING BOXERWEIGHTMB THROWSSETSxWEEK 5REPS1x20SETSxREPS5x:20SSETSxREPSALTERNATING HALF KNEELING MB SIDE TOSS2x5EAATTEMPTSREPSWEIGHTSHOT PUT2x6EAMB SIDE TOSS (SIDE)2x6EAALTERNATING MB SLAM2x10EAFRONT FACING ALTERNATING MB SIDE TOSS2x6EACHEST PASS SHUFFLE2x10EAFIGURE ESPEED/AGILITYSEE SHEETEXERCISESSEE SHEETSETSxREPSBOX JUMP2x5WEIGHTSETSxREPSBROAD JUMP (SINGLE RESPONSE)EXERCISES2x5MB LUNGE2x10EAMB SQUAT2x15SINGLE LEG GLUTE BRIDGE (ISO HOLD FOR :03s)2x5EASPEED SKATER (SINGLE RESPONSE)2x6EAFEET ELEVATED INVERTED ROW2x8SINGLE LEG ASSISTED PULL UP2x4EAFEET ELEVATED PUSH UP2x10FEET ELEVATED PUSH UP2x8SINGLE LEG MB RDL2x8EAKNEELING T-SPINE2x6EA:15s EaTIMEFINISHER1x10,20,30,40SETSxREPSMB PLANK (HANDS ON BALL)3x:30sSTIR THE POT (MB)3xBODYWEIGHT FINISHERABSFINISHERLOWER BODY FINISHER2xSETSxREPSMB PLANK (FEET ON BALL)3x:20s EA8EAMB SIDE PLANK3x:20s EAWEEK 5WARM UPWEIGHTABSDAY 2 VIDEO PLAYLISTWARM UPCIRCUIT - 3 TOTAL SETSEXERCISESSETSDAY 5 VIDEO PLAYLISTREPSWEEK 5CIRCUIT - 3 TOTAL SETSEXERCISESSETSxREPSxREPSSquat3x:30Bodyweight Lunge3x:30Mt. Climbers3x:30Scap Push-Up3x:30Push-Up Chest Touch3x:30Squat Jumps3x:30Lateral Lunge3x:30Glute Bridge Hip Pivot (R)3x:30Plank3x:30Glute Bridge Hip Pivot (L)3x:30Iso Hold w/ T-Spine3x:30Twisters Jump Rope3x:30Bear Hold3x:30T-Pushups3x:30Push-Ups3x:30Lateral Lunge3x:30Lunge Jumps3x:30Side Plank (L/R)3x:30Bodyweight Abs3x:30Side Plank (L/R)3x:30Bodyweight Lunge3x:30Hand Walks3x:30Lateral Hurdle Hops3x:30REST 30 seconds between exercisesWEIGHT1 MINUTE - REPEAT 2 MORE SETSPOST WORKOUT CONDITIONING - SEE SHEETREST 30 seconds between exercises1 MINUTE - REPEAT 2 MORE SETSPOST WORKOUT CONDITIONING - SEE SHEETREPS
WEEK 6WEEK 6DAY 4DAY1WARM UPHAND EYE COORDINATIONSETSSINGLE HAND CROSSOVER DRIBBLE2xSETSxREPS5x:30sSETSxREPSSPLIT STANCE FRONT TOSS3x6EASHOT PUT3x6EAALTERNATING MB SLAM3xCHEST PASS SHUFFLE3SETSJUMP ROPETWISTERSMB THROWSSPEED/AGILITYWEEK 6xREPSSETSxWEEK 6REPS2x20SETSxREPS5x:30SSETSxREPSALTERNATING HALF KNEELING MB SIDE TOSS3x5EAMB SIDE TOSS (SIDE)3x6EA10EAFRONT FACING ALTERNATING MB SIDE TOSS3x6EAx10EAFIGURE 83x5EAxREPSSETSxREPSTIMEWEIGHTATTEMPTS40EAWARM UPHAND EYE COORDINATION2 HAND CROSSOVER DRIBBLEREPSJUMP ROPEALTERNATING BOXERWEIGHTTIMEMB THROWSSPEED/AGILITYSEE SHEETEXERCISESSETSxREPS3x5WEIGHTSETSxREPSBROAD JUMP (SINGLE RESPONSE)EXERCISES3x5MB LUNGE3x10EAMB SQUAT3x15SINGLE LEG GLUTE BRIDGE (ISO HOLD FOR :03s)3x5EASPEED SKATER (SINGLE RESPONSE)3x6EAFEET ELEVATED INVERTED ROW3x8SINGLE LEG ASSISTED PULL UP3x4EAFEET ELEVATED PUSH UP3x10FEET ELEVATED PUSH UP3x8SINGLE LEG MB RDL3x8EAKNEELING T-SPINE3x6EA:20s EaTIMEFINISHER2x10,20,30,40SETSxREPSMB PLANK (HANDS ON BALL)3x:45sSTIR THE POT (MB)3x10EAABSWEIGHTFINISHERLOWER BODY FINISHERWEIGHT2xSETSxREPSMB PLANK (FEET ON BALL)3x:30s EAMB SIDE PLANK3x:30s EAABSWEIGHTDAY 5DAY 2WARM UPWEEK 6CIRCUIT - 3 TOTAL SETSEXERCISESSETSxREPSWARM UPREPSWEEK 6CIRCUIT - 3 TOTAL SETSEXERCISESSETSxREPSSquat3x:40Bodyweight Lunge3x:40Mt. Climbers3x:40Scap Push-Up3x:40Push-Up Chest Touch3x:40Squat Jumps3x:40Lateral Lunge3x:40Glute Bridge Hip Pivot (R)3x:40Plank3x:40Glute Bridge Hip Pivot (L)3x:40Iso Hold w/ T-Spine3x:40Twisters Jump Rope3x:40Bear Hold3x:40T-Pushups3x:40Push-Ups3x:40Lateral Lunge3x:40Lunge Jumps3x:40Side Plank (L/R)3x:40Bodyweight Abs3x:40Side Plank (L/R)3x:40Bodyweight Lunge3x:40Hand Walks3x:40Lateral Hurdle Hops3x:40REST 20 seconds between exercisesREPSSEE SHEETBOX JUMPBODYWEIGHT FINISHERATTEMPTS1 MINUTE - REPEAT 2 MORE SETSPOST WORKOUT CONDITIONING - SEE SHEETREST 20 seconds 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
Bodyweight Abs 3. x:30. Side Plank (L/R) 3. x:30. Bodyweight Lunge 3. x:30. Hand Walks 3. x:30. REST. Lateral Hurdle Hops 3. x:30. REST. WEEK 5. FINISHER. SEE SHEET. SEE SHEET. POST WORKOUT CONDITIONING - SEE SHEET. POST WORKOUT CONDITIONING - SEE SHEET. 1 MINUTE - REP
