4: Strength Phase II

Day 1: Heavy Legs

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100
Miniband Hip Series

Shoulder Tubing
Ball Drops / Body Blade

KB (Goblet) Squat – x10
Anti-Rotations – x20

Footwork / Agility Drills:

Minihurdle Drills – Pick 2 Drills for 3-5 Reps Each

3 x Each – 3-Cone V-Drill

Physioball Core Routine: (Do Each Exercise – 2 Sets of Each)

PB Crunch – x30
PB Hip Bridge & Torso Rotation – x15 ea

PB Alt. Supermans – x15 ea
Balance Feet on PB, Pushup Position Knee Tuck – x15

Hands on PB, Pushup
Position Mini-Rollouts – x15

Lift – Heavy Upper-Body: (rest for 2-3 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Dumbell Bench Press	4	6
3-Way Shoulder Raises	2	8 each
Zotman Curls	3	8
Tricep Extensions	3	8
Wrist Flexion / Extension	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Long Intervals

5x Gassers (50 yards down & back two times) – 2 minute interval

DAY 2: Light Arms

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100
Miniband Hip Series

Shoulder Tubing
Prone SCAP Holds – Y,T,W,I

KB (Goblet) Squat – x10
Anti-Rotations – x20

Footwork / Agility Drills:

Minihurdle Drills – Pick 2 Drills for 3-5 Reps Each

3 x Each – 3-Cone V-Drill

Core: (MB = Medicine Ball)

Lying Deadbugs (opposite arm / leg): 2 x 10 each

Total Body MB Field Throws: 2 x 10 each

Lift – Light Upper-Body: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Dumbell Incline Bench Press	3	5
3-Way Shoulder Raises	2	8 each
Hammer Curls	2	8
Tricep Extensions	2	8
Wrist Pronation / Supination	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Short Intervals

12 x Half Poles – Complete in 15-18 seconds, rest for 30 seconds

Day 3: Light Legs

Dynamic Mobility Warm Up: (Do Each Exercise – 2x 15-30 yards – Add Light Stretching / Foam Rolling)

Light Jogging
Walking Knee Hugs
Walking Pull Heel to Hip

Walking Quad Stretch & Overhead Reach
Walking Crossover Lunge (R/L)
Deep Squat & Shuffle

Plyometrics Program: (Do Each Exercise – 2x 10-20 yards each, walk back rest)

Skips For Height
Skips For Distance

Forward Bounding
Single Leg Bounds

Lateral Bounds
Long Jumps For Distance

Lift – Light Legs & Heavy Back: (rest for 2-3 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Back Squat	3	5
1-Arm Dumbell Row	4	6
Lateral Step Up**	3	8
Lat Pulldown (Overhand Grip)	3	6
Barbell RDL or Hip Thrust	3	6

** Lateral Step Up – Perform holding one dumbell on the side of the body away from the box

Core:

Side Plank: Hold 1 minute each

Kneeling Chop & Lift: 2x 10 each

Conditioning: 60 Yard Sprints

16 x 60 yard sprints – 30 second interval or walk back rest between sprints

Day 4: Heavy Arms

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100
Miniband Hip Series

Shoulder Tubing
Ball Drops / Body Blade

KB (Goblet) Squat – x10
Anti-Rotations – x20

Footwork / Agility Drills:

Minihurdle Drills – Pick 2 Drills for 3-5 Reps Each

3 x Each – 3-Cone L-Drill

Hanging Core Routine: (Do Each Exercise – 2 x 10 Each – Use an elbow harnesses, roman chair, or pullup bar to complete)

Hanging – Knees to Chest

Hanging – Straight Leg Lift

Hanging – Twist / Knees Towards Opposite Shoulder

Lift – Heavy Upper-Body: (rest for 2-3 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Dumbell Bench Press	4	5
3-Way Shoulder Raises	2	8 each
Zotman Curls	3	6
Tricep Extensions	3	6
Wrist Flexion / Extension	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Long Intervals

6x Gassers (50 yards down & back two times) – 2 minute interval