March 23-27th

Monday=Lower Body Focus.

1. Narrow stance front squats 5x10
2. Step Test (4sets each leg with weight)
3. Assisted Glute/ham raise (partner)
4. Glute Bridge Variations/Midsection work
5. Conditioning (plate push)

Tuesday=Upper Body Focus

1. 1) BB rep work (30 sec burst)
2. (superset) Plyo box push ups (till fail/speed slows down)
3. BB Mil Press 5 x 8
4. Kettlebell Row 5 x 12
5. Band Pull Aparts
6. Upper Body Muscle Endurnace (disc drags)

Thursday=Lower Body Focus

1. Deficit Deadlift 5x10
2. (superset) 5 broad jumps-distance
3. DB walking Lunges (5trips, lateral and linear)
4. Boatloads of ab movements
5. Distance Run outside

Friday=Upper Body Focus

1. Board Press (varies with Athlete) 5x8
2. Hang Clean 5x3
3. Pull-Ups 8xFail
4. Curls-4-da-girls
5. Resistance Sprints

****Before every workout we hit around 10-12 minutes warming up through various movements I like. We spend a good amount of time on this along with mobility movements as well to help prep for the days work****