W1:MONDAY

W1:THURSDAY

  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)
  • Superset: Dumbbell Bench Press - 3x12-15 + Pull-Ups - 3xMax

  • Superset: Dumbbell Incline Press - 3x12-15 + Single-Arm Dumbbell Rows - 3x12-15 each arm

  • Superset: Dips - 3xMax + Bent-Over Rows - 3x12-15

  • Military Press - 3x12-15

W1:TUESDAY

W1:FRIDAY

  • Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)

  • Superset: Pull-Ups - 3xMax + Incline Press - 3x12-15

  • Superset: Front Raises - 3x15-20 + Lateral Raises - 3x15-20

  • Superset: Lateral Raises - 3x15-20 + Rear Delt Raises - 3x15-20

  • Superset: Biceps Curls - 3x12-15 + Triceps Extension- 3x12-15

W1:WEDNESDAY

  • 3x20-Yard Sprints

  • Stride Length Drills - 3x20 yards

  • Bounds - 3x20 yards

  • Backpedal to Vertical Jump - 3x2 yards

  • Shuffle to Vertical Jump - 3x3 yards each direction

W1:SATURDAY

  • Stride Length Drills - 3x5 yards

  • Sprints - 5x5 yards

  • Hurdle Hops - 3x5 yards

  • Standing Long Jump - 5x1