PRESEASON WORKOUT SERIES
PLAN 2
Day 1
FULL BODY TRAINING
EQUIPMENT NEEDED
FILLED CANVAS GROCERY BAG
WARM UP: 50 JUMPING JACKS
SINGLE LEG LIFT
3 X 15/LEG
SINGLE LEG CURL
3 X 15/LEG
WEIGHTED HIP SWINGS
3 X 20
GOBLET SQUAT PULSES
3 X 20
SINGLE ARM BICEP CURL
3 X 15/ARM
OVERHEAD TRICEPS EXTENSION
3 X 20
TRICEPS KICKBACK
3 X 15/ARM
LATERAL ARM RAISE
3 X 15/ARM
FRONT ARM RAISE
3 X 15/ARM
Day 2
UPPER BODY RESISTANCE TRAINING
EQUIPMENT NEEDED
CHAIR AND RESISTANCE BAND W/ HANDLES
SET 1
FRONT RAISE
3 X 10
LATERAL RAISE
3 X 10
REAR RAISE
3 X 10
SET 2
SEATED SHOULDER PRESS
3 X 10 - 15
SET 3
SEATED REAR DELT SQUEEZE
3 X 10 - 15
SET 4
SEATED LATERAL SQUEEZE
3 X 10 - 15
Day 3
LOWER BODY TRAINING
NEEDED TO COMPLETE WORKOUT
2 STAIR STEPS AND RUNNING PATH
WARM UP
5 TO 10 MINUTES OF JOGGING
CIRCUIT TRAINING
Complete the following exercises with no rest in between each
After completing the circuit rest for 1 to 2 minutes
Repeat circuit 3 times
ALTERNATING TOE TAPS
(USE 1st STEP ON STAIRS)
30 PER LEG
STEP UP INTO HIGH KNEE
W/ STEP DOWN INTO LUNGE
(USE 2nd STEP ON STAIRS)
10 PER LEG
SIDE STEP UP INTO HIGH KNEE
(USE 2nd STEP ON STAIRS)
10 PER LEG
***ADVANCED***
AFTER COMPLETING 10 SIDE STEP UPS ADD 5 FINISHERS WITH A SMALL JUMP AFTER BRINGING UP THE KNEE
Day 4
UPPER BODY RESISTANCE TRAINING
EQUIPMENT NEEDED
RESISTANCE BAND W/ HANDLES | DOOR | CHAIR
SET 1
21'S BICEP CURL
7 UPPER HALF | 7 LOWER HALF | 7 FULL
3 SETS OF 21
SET 2
CHEST PRESS
3 X 15
INCLINE TRICEP PUSHUP
3 X 15
SET 3
ALTERNATING CROSS BODY BICEP CURLS
3 X 10/ARM
NEUTRAL GRIP HAMMER CURL
3 X 10/ARM
TRICEPS KICKBACK
3 X 10/ARM
SET 4
TRICEPS PUSH DOWN
3 X 15
OVERHEAD TRICEPS EXTENSION
3 X 15
SET 5
HIGH TO LOW CHEST FLY
3 X 15
SET 6
LOW TO HIGH BICEP CURL
3 X 15
Day 5
LOWER BODY HIIT TRAINING
EQUIPMENT NEEDED
1 GALLON OF WATER
WARM UP
20 JUMPING JACKS | 20 HIGH KNEES
1 ROUND = 7 EXERCISES W/ NO BREAK
COMPLETE 3 ROUNDS WITH
2 MIN REST IN BETWEEN EACH ROUND
EXERCISE 1
10 STRAIGHT LEG DEADLIFTS
EXERCISE 2
10/LEG SINGLE LEG DEADLIFTS
EXERCISE 3
10 GOBLET SQUATS W/ 10 PULSES AT END
EXERCISE 4
10 WEIGHTED HIP SWINGS
EXERCISE 5
10 1.5 SUMO SQUATS W/ JUMP
EXERCISE 6
10/LEG ALTERNATING SIDE LUNGE
EXERCISE 7
10/LEG ALTERNATING JUMPING LUNGE
REST FOR 2 MINUTES AND REPEAT ROUND