LOWER BODY STRENGTH
Week 1:
Week 2:
1.) Band Full Squat
(5x5)
(SS)
1.) (2x5) (2x3)
(SS)
2.) Hurdle Step Unders
(5x10)
2.) (5x10)
3.) DB Explosive Step-ups
(3x20)
3.) (3X16)
4.) Sled Lunges
(4x20 Yards)
4.) (4x20 Yards)
5.) Reverse Hypers
(3x12)
(SS)
5.) (3x10)
(SS)
6.) (3x15)
6.) Band Back Extension
(3x15)
7.) Band Resistance DB Holds
(2x1Min.)
7.) Grip Work 1
LOWER BODY STRENGTH
Week 3:
Week 4:
1.) Box Jumps(Hold DB’s)
(4x3)
1.) (4x3)
2.) Box Squat Drop Set
(4x3) *Heavy* (SS) (4x3) *For
Speed
2.) (4x2) (SS) (4x3)
3.) BB RDL
(2x8) (2x6)
3.) (1x8) (3x6)
4.) DB Step-Ups (with knee Drive)
(3x8)
4.) (3x6)
5.) Prowler Sled Suicides
-10 Yards and Back
-15 yards and Back
-20 yards and back
(1x)
5.) (2x) Increase Weight
6.) Farmers Walk Zig Zag
(2x 20 yards)
6.) (2x) Increase Weight
LOWER BODY STRENGTH
Week 5:
Week 6:
1.) Single Leg Drop Squats
(5x4)*each leg*
1.) (5x3)(SS)
(SS)
(SS)
2.) Trap Bar Jump Squats
(5x5)
3.) Chain Lunges (Stationary)
(1x8) (2x6)
2.) (5x4)
3.) (3x6)
4.) DB Bulgarian Split Squats
(2x8) (2x6)
4.) (1x6) (3x6)
5.) Hyper-Extensions
(3x10)
(SS)
6.) 45 LB Plate Push
(3x 20 yards)
5.) (3x8)
(SS)
6.) (2x) Increase Weight
7.) Front/Rev Wrist Curls
(3x10/10)
7.) Front/Rev Wrist Curls
LOWER BODY STRENGTH
*Deload*
1.) DB Squat Jumps(holding 10lb.
DB’s)
(2x6)
2.) Front Squat
(50% x 5) (60% x 5)
3.) Hyper Extensions
(2x10) (Body Weight)
4.) MB Side Throws(Against the
Wall)
(2x10) *each side*
5.) Cardio
(walk, bike, Jump Rope or
elliptical: 20-30min)