Athletics

Warm Up Routine

1. Quad walks
2. Straight leg kicks
3. Groin turns
4. Knee hug to lunge
5. Hami lunge rock back
6. Leg cradle
7. Child squats
8. High knees
9. Quick skip
10. Lateral hops

Core Routine 1

1. Straight leg sit up x 5
2. Push-up 3 pt reach x 5 each
3. Kick +scissors x 5 each
4. Plank x: 20s
5. Side plank x: 10s

Sets

3-4 sets

Core Routine 2

1. X-crunch x10ea
2. 4pt touch x10ea
3. Toe touches x10
4. Side plank leg raise hold x:15s
5. Lateral crawl x7yds

Sets

3-4 sets

Workout 1-Circuit Style Basic

1. Bw squats
2. Pushups
3. Jump squats
4. Plank to push-up
5. Reverse lunge
6. Mountain climbers
7. Run in place

*Perform each exercise for :15s then rest :15s and move on. Rest 1 min after doing all 7 exercises and then repeat for 3-5 sets.

Workout 2 High -Volume

1. squat hold +25squats x:20s+25
2. Push up hold +max pushups x:20+max
3. Split squat hold+split squats x:20s+15ea
4. 50 straight leg sit ups x50
5. 1 leg bridges+reverse hyper off bench x10ea+25

Perform each movement with the isometric hold and superset with the high volume reps (3-4 sets). Take a rest when needed!

Conditioning:

30yds sprints x10 walk back recover

Workout 3 (Isometrics+ Exp power)

3-4 Sets

1. Jump squats in place to broad jump x3+1
2. Pushup Spider-Man hold+clap push ups x:10s each +5
3. RFE iso hold + rfe jumps x:15s+5 each
4. Pull ups x8 (use monkey bars or something at home) if you can’t do them just hold yourself
5. 1 leg bridge iso squeeze+1 leg broad jump x:15s+ 2 each

Conditioning:

1. Shuttle sprints x 6 two cones
2. 25yds apart sprint there back there 75yds total

Workout 4 - Speed Explosive Power

1. Lateral Heiden hops+lateral sprint x 2 each +1 eacch
2. Explosive box step ups x5ea
3. Valslide leg curl x6 exp/4 seconds back
4. Scissors jumps x3 each

Sets: 4-5 sets

Conditioning:

300yd shuttle runs x4. 2 cones 50yds apart run there and back 3 times. Do it under 1 min.

Stretching Routine

1. Towel hamstring stretch
2. Spider-Man hold
3. Lunge tilt twist
4. Cross under glute
5. Press up stretch
6. Lateral groin stretch standing
7. Pectoral scorpion

Sets & Reps

2 sets x: 15s each exercise