1 Foundation – Phase I

1: Foundation Phase I

Day 1 - Heavy Legs

Movement Warm Up: (Do Each Exercise – 2x 20-30 yards)

Light Jogging
High Knee Run

Butt Kicks
Shuffle (R/L)

Carioca (R/L)
Backward Run

Dynamic Mobility: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

Forward Lunge & Twist
Inchworm

Backward Lunge & Reach
T-Balance / RDL Walk

Deep Squat & Shuffle
Walking Straight Leg Kick

Lift – Heavy Legs & Light Back: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Back Squat	3	12 / 10 / 8
Hanging Inverted Row	2	10	Body Weight / Vest
Walking Lunge	3	10
Lat Pulldown (Underhand Grip)	2	10
High Step Up	3	10
1-Leg RDL	2	10

Core:

Rollouts: 2 x 10

Back Extensions: 2 x 10

Conditioning: 40 Yard Sprints

10 x 40 yard sprints – 30 second interval or walk back rest between sprints

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:

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

3 x Each – 4-Cone Box Drill

Core: (MB = Medicine Ball)

Hip Mobility Series: 1 x 20 each

MB Wall Series: 1 x 10 each

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

Lift	Sets	Reps	Weight / Accomplished
Push-Ups	2	15-20	Body Weight / Vest
Dumbell Incline Bench Press	2	10
3-Way Shoulder Raises	2	10 each
Hammer Curls	2	10
Tricep Extensions	2	10
Wrist Pronation / Supination	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Short Intervals

6 x Cut 60’s (30 yards down & back) – 30 second interval

DAY 3 - Light Legs

Dynamic Mobility Warm-Up: (Do Each Exercise)

Wall Drills – 10x Leg Swings, each direction
Wall Drills – 10x Hip Circles, each direction

T-Balance / RDL (In-Place) – 10x each
Track Hurdle – Over / Under Hip Mobility

Movement Mechanics & Light Plyometrics: (Do Each Exercise – 2x 20-30 yards – Add Light Stretching / Foam Rolling)

Forward Skipping
High Knee Run

Carioca (R/L)
Plyos – Skips For Height

Plyos – Skips For Distance
Plyos – Forward Bounding

Lift – Light Legs & Heavy Back: (rest for 1-2 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Back Squat	2	10
Bench Row (Bat Wings)**	3	5
Split Squat	2	10
Lat Pulldown (Overhand Grip)	3	10
High Step Up	2	10
Barbell RDL	2	10

** Bat Wings – Hold for 5 seconds each rep

Core:

Front & Side Planks: Hold 2 x 30 seconds each

Standing MB Series: 1x 10 each

Conditioning: 60 Yard Sprints

8 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:

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

3 x Each – T-Drill

ABS #1 Core Routine: (Do Each Exercise)

Full Sit Ups – x15
Sprinters – x15 each

Hip Thrusters – x20
Bicycle Crunches – x30

Alt. Supermans – x20 each
Hip Lift / Bridge – x10 each

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

Lift	Sets	Reps	Weight / Accomplished
Dumbell Bench Press	3	12 / 10 / 8
3-Way Shoulder Raises	2	10 each
Zotman Curls	3	10
Tricep Extensions	3	10
Wrist Flexion / Extension	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Long Intervals

6 x Full Poles – Complete in 30-35 seconds, rest for 60 seconds