This is going to be my new log and we can all talk about topics that are very important like Weight Training, Long toss and other things like Weighted baseballs.
Feel free to start a topic ask a question of my views.
The View by Ristar
I have a question. Do you think people do not know your views? Or maybe misunderstand them somehow?
Cause I mean I think they’re quite available. You’ve posted more than Steven has and have only been a member since January. This board was put up in fall of 2005. I have no problems with lots of posting, it’s fine an dandy, but do you honestly think people don’t know your views?
RIstar
#3
I think people misunderstand my view yes because they haven’t read all the posts I have Written.
I’m going to post my 12 week workout on this and I’m willing to change parts if you tell me what to change them.
Samo_292
#4
RIstar-
I think that you should do, like, tons of weight training. Basically the same program that a bodybuilder would use. I want you looking like Schwarzenegger by the time you’re 18. How’s that sound?
3and0
#5
We’ve all heard your fucking views, and we have heard waht you’ve said, you make no sense, you annoy everyone on this website, you’re the most ignorant poster on this board. Frankly, do us a favour and go.
RIstar
#6
THIS IS MY WORKOUT
MOST OF IT IS FUNCTIONAL AND ONLY SOMEWEIGHT LIFTING AND I USE 10 LBS AT MOST
THINGS I DO IN WITH THIS PROGRAM ARE PLYOMETRICS NOT LISTED IN THIS AND SPRINTS
WEEK 1 DAY 1
Ab and back Stabilaztion
Agilities Running Sprints
Figure 8 Ball Twists 1set/10 reps
Med Ball Twists 1set/30 reps
One Legged Med ball Touch Down 2sets/10 ea. leg
Hip Ring 2 sets/20 reps
Wheel Lunges 2 sets
Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg
Standing Calves 2 sets/30 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Swimming backstroke w/tubing 2 sets/20 reps
WEEK 1 DAY 2
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One Arm DB Row 2 sets/ 10 reps ea. arm
2 Arm row w/band 2 sets/ 15 reps
One Arm Shrugs 2 sets/ 12 reps
Setted Lateral Raises One Arm 2 sets/12 reps
Bent-Over Lateral Raises 2 sets/15 reps
Tricep Curlbar 2sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 1 DAY 3
Ab and Back stab
Agilities
Figure 8 Ball twists 1set/20 reps
Med Ball Twists 1 set/30 reps
Hip Ring 2 sets/20 reps
Bend Leg Dead Lift 2 sets/ 15 reps
Step ups 2 sets/12 ea. leg
Side Lunges 2 sets/ 20 reps
Forward Lunges 2 sets/20 reps
Standing Calves 2 sets/ 10 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotator Cuff Exercises 10 reps ea.
WEEK 1 DAY 4
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One arm lat Pull to front 2 sets/10 ea. Arm
One Arm Db Row 2 sets/ 10 ea. arm
Alternating Shrugs 2 sets/12 reps
Figure 8 Band 2 sets/15 reps
Bent-Over Lateral Raises w/band 2 sets/15 reps
Tricep Curlbar 2 sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 2 Day 1
Ab and back Stabilaztion
Agilities Running Sprints
Figure 8 Ball Twists 1set/20 reps
Med Ball Twists 1set/30 reps
One Legged Med ball Touch Down 2sets/10 ea. leg
Hip Ring 2 sets/20 reps
Wheel Lunges 2 sets
Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg
Standing Calves 2 sets/30 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Swimming backstroke w/tubing 2 sets/20 reps
WEEK 2 DAY 2
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One Arm DB Row 2 sets/ 10 reps ea. arm
2 Arm row w/band 2 sets/ 15 reps
One Arm Shrugs 2 sets/ 12 reps
Setted Lateral Raises One Arm 2 sets/12 reps
Bent-Over Lateral Raises 2 sets/15 reps
Tricep Curlbar 2sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 2 DAY 3
Ab and Back stab
Agilities
Figure 8 Ball twists 1set/20 reps
Med Ball Twists 1 set/30 reps
Hip Ring 2 sets/20 reps
Bend Leg Dead Lift 2 sets/ 15 reps
Step ups 2 sets/12 ea. leg
Side Lunges 2 sets/ 20 reps
Forward Lunges 2 sets/20 reps
Standing Calves 2 sets/ 10 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotator Cuff Exercises 10 reps ea.
WEEK 2 DAY 4
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One arm lat Pull to front 2 sets/10 ea. Arm
One Arm Db Row 2 sets/ 10 ea. arm
Alternating Shrugs 2 sets/12 reps
Figure 8 Band 2 sets/15 reps
Bent-Over Lateral Raises w/band 2 sets/15 reps
Tricep Curlbar 2 sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 3 DAY 1
Ab and back Stabilaztion
Agilities Running Sprints
Figure 8 Ball Twists 1set/10 reps
Med Ball Twists 1set/30 reps
One Legged Med ball Touch Down 2sets/10 ea. leg
Hip Ring 2 sets/20 reps
Wheel Lunges 2 sets
Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg
Standing Calves 2 sets/30 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Swimming backstroke w/tubing 2 sets/20 reps
WEEK 3 DAY 2
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One Arm DB Row 2 sets/ 10 reps ea. arm
2 Arm row w/band 2 sets/ 15 reps
One Arm Shrugs 2 sets/ 12 reps
Setted Lateral Raises One Arm 2 sets/12 reps
Bent-Over Lateral Raises 2 sets/15 reps
Tricep Curlbar 2sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 3 DAY 3
Ab and Back stab
Agilities
Figure 8 Ball twists 1set/20 reps
Med Ball Twists 1 set/30 reps
Hip Ring 2 sets/20 reps
Bend Leg Dead Lift 2 sets/ 15 reps
Step ups 2 sets/12 ea. leg
Side Lunges 2 sets/ 20 reps
Forward Lunges 2 sets/20 reps
Standing Calves 2 sets/ 10 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotator Cuff Exercises 10 reps ea.
WEEK 3 DAY 4
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One Arm DB Row 2 sets/ 10 reps ea. arm
2 Arm row w/band 2 sets/ 15 reps
One Arm Shrugs 2 sets/ 12 reps
Setted Lateral Raises One Arm 2 sets/12 reps
Bent-Over Lateral Raises 2 sets/15 reps
Tricep Curlbar 2sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 4 DAY 1
Ab and Back Stab.
Agilities
Wheel Lunges 1 set
Forward Lunges w/med ball twists 1 set/20 reps
One Legged Med-Ball touchdowns 1 set/20 reps ea. leg
One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg
One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg
Hip Ring 2sets/20reps
Ballet Lunges 2sets/20reps
Seated Calves 2sets/30 reps
Reg. push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF Hand on box 5 reps
RT Hand on Box 5 reps
Walking over box 10 reps
Plyometric Push-up 10 reps
WEEK 4 DAY 2
Ab and Back Stab.
Agilities
Med Ball Twists 1set/20 reps
One Arm DB Row 3 sets/ 10 ea. Arm
One arm Seated cable row w/band 2 sets/ 10 reps ea. arm
One Arm Shrugs 2 sets/ 12 reps ea. Arm
Seated Lateral Raises on Physio Ball 2 sets/ 15 reps
Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps
Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm
Tricep Cable Pushdowns 2 sets/ 10 reps
Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps
Standing Bicept Curls 2 sets/ 10 reps
Forearms
DB Flexion , DB Ext.
YOGA Program
WEEK 4 DAY 3
Ab and Back Stab.
Agilities
Wheel Lunges 1 set/ 20 reps
Walking Lunges over Box 1 set/ 20 reps
Plyometrics
Jump Over Box 1 set/ 10 reps
Double Jump Over box 1 set/ 10 reps
Triple Jump Over box 1 set/ 10 reps
Box jump 10 reps
Scissor Plyos 10 reps
Standing Calves 2 sets/10 reps ea. arm
One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm
Reg. Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF hand on box 5 reps
RT hand on Box 5 reps
ScareCrows 2 sets/ 15 reps
Internal External Rotation w/bands 2 sets/10 reps ea. arm
WEEK 4 DAY 4
Ab and back Stab.
Figure 8 Ball Twists 2 set/20 reps
MED BALL ROUTINE for upper body
Chest pass stdg. Kneel Sit 3 sets/ 10 reps
Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
V-Sit Toss 2 sets/ 15 reps ea.side
V-Sit Lateral Toss 2 sets/15 reps ea. side
One arm DB Rows 3 sets/10 reps
One Arm Lat Pull to Front 3 sets/10 reps
Forearm- Curlbar 2 sets/30 reps
YOGA Program
WEEK 5 DAY 1
Ab and Back Stab.
Agilities
Wheel Lunges 1 set
Forward Lunges w/med ball twists 1 set/20 reps
One Legged Med-Ball touchdowns 1 set/20 reps ea. leg
One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg
One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg
Hip Ring 2sets/20reps
Ballet Lunges 2sets/20reps
Seated Calves 2sets/30 reps
Reg. push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF Hand on box 5 reps
RT Hand on Box 5 reps
Walking over box 10 reps
Plyometric Push-up 10 reps
WEEK 5 DAY 2
Ab and Back Stab.
Agilities
Med Ball Twists 1set/30 reps
One Arm DB Row 3 sets/ 10 ea. Arm
One arm Seated cable row w/band 2 sets/ 10 reps ea. arm
One Arm Shrugs 2 sets/ 12 reps ea. Arm
Seated Lateral Raises on Physio Ball 2 sets/ 15 reps
Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps
Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm
Tricep Cable Pushdowns 2 sets/ 10 reps
Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps
Standing Bicept Curls 2 sets/ 10 reps
Forearms
DB Flexion , DB Ext.
YOGA Program
WEEK 5 DAY 3
Ab and Back Stab.
Agilities
Wheel Lunges 1 set/ 20 reps
Walking Lunges over Box 1 set/ 20 reps
Plyometrics
Jump Over Box 1 set/ 10 reps
Double Jump Over box 1 set/ 10 reps
Triple Jump Over box 1 set/ 10 reps
Box jump 10 reps
Scissor Plyos 10 reps
Standing Calves 2 sets/30 reps ea. arm
One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm
Reg. Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF hand on box 5 reps
RT hand on Box 5 reps
ScareCrows 2 sets/ 15 reps
Internal External Rotation w/bands 2 sets/10 reps ea. arm
WEEK 5 DAY 4
Ab and back Stab.
Figure 8 Ball Twists 2 set/20 reps
MED BALL ROUTINE for upper body
Chest pass stdg. Kneel Sit 3 sets/ 10 reps
Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
V-Sit Toss 2 sets/ 15 reps ea.side
V-Sit Lateral Toss 2 sets/15 reps ea. side
One arm DB Rows 3 sets/10 reps
One Arm Lat Pull to Front 3 sets/10 reps
Forearm- Curlbar 2 sets/30 reps
YOGA Program
WEEK 6 DAY 1
Ab and Back Stab.
Agilities
Wheel Lunges 1 set
Forward Lunges w/med ball twists 1 set/20 reps
One Legged Med-Ball touchdowns 1 set/20 reps ea. leg
One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg
One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg
Hip Ring 2sets/20reps
Ballet Lunges 2sets/20reps
Seated Calves 2sets/30 reps
Reg. push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF Hand on box 5 reps
RT Hand on Box 5 reps
Walking over box 10 reps
Plyometric Push-up 10 reps
WEEK 6 DAY 2
Ab and Back Stab.
Agilities
Med Ball Twists 1set/30 reps
One Arm DB Row 3 sets/ 10 ea. Arm
One arm Seated cable row w/band 2 sets/ 10 reps ea. arm
One Arm Shrugs 2 sets/ 12 reps ea. Arm
Seated Lateral Raises on Physio Ball 2 sets/ 15 reps
Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps
Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm
Tricep Cable Pushdowns 2 sets/ 10 reps
Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps
Standing Bicept Curls 2 sets/ 10 reps
Forearms
DB Flexion , DB Ext.
YOGA Program
WEEK 6 DAY 3
Ab and Back Stab.
Agilities
Wheel Lunges 1 set/ 20 reps
Walking Lunges over Box 1 set/ 20 reps
Plyometrics
Jump Over Box 1 set/ 10 reps
Double Jump Over box 1 set/ 10 reps
Triple Jump Over box 1 set/ 10 reps
Box jump 10 reps
Scissor Plyos 10 reps
Standing Calves 2 sets/30 reps ea. arm
One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm
Reg. Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF hand on box 5 reps
RT hand on Box 5 reps
ScareCrows 2 sets/ 15 reps
Internal External Rotation w/bands 2 sets/10 reps ea. arm
WEEK 6 DAY 4
Ab and back Stab.
Figure 8 Ball Twists 2 set/20 reps
MED BALL ROUTINE for upper body
Chest pass stdg. Kneel Sit 3 sets/ 10 reps
Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
V-Sit Toss 2 sets/ 15 reps ea.side
V-Sit Lateral Toss 2 sets/15 reps ea. side
One arm DB Rows 3 sets/10 reps
One Arm Lat Pull to Front 3 sets/10 reps
Forearm- Curlbar 2 sets/30 reps
YOGA Program
WEEK 7 DAY 1
Ab and Back Stab.
Agilities
Wheel Lunges 1 set
Forward Lunges w/med ball twists 1 set/20 reps
One Legged Med-Ball touchdowns 1 set/20 reps ea. leg
One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg
One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg
Hip Ring 2sets/20reps
Ballet Lunges 2sets/20reps
Seated Calves 2sets/30 reps
Reg. push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF Hand on box 5 reps
RT Hand on Box 5 reps
Walking over box 10 reps
Plyometric Push-up 10 reps
WEEK 7 Day 2
Ab and Back Stab.
Agilities
Med Ball Twists 1set/30 reps
One Arm DB Row 3 sets/ 10 ea. Arm
One arm Seated cable row w/band 2 sets/ 10 reps ea. arm
One Arm Shrugs 3 sets/ 12 reps ea. Arm
Seated Lateral Raises on Physio Ball 3 sets/ 15 reps
Bent Over Lateral Raises on Physio Ball 3 sets/ 15 reps
Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm
Tricep Cable Pushdowns 2 sets/ 10 reps
Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps
Standing Bicept Curls 2 sets/ 10 reps
Forearms
DB Flexion , DB Ext. 2sets / 30 reps
YOGA Program
WEEK 7 DAY 3
Ab and Back Stab.
Agilities
Wheel Lunges 1 set/ 20 reps
Walking Lunges over Box 1 set/ 20 reps
Plyometrics
Jump Over Box 1 set/ 10 reps
Double Jump Over box 1 set/ 10 reps
Triple Jump Over box 1 set/ 10 reps
Box jump 10 reps
Scissor Plyos 10 reps
Standing Calves 2 sets/30 reps ea. arm
One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm
Reg. Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF hand on box 5 reps
RT hand on Box 5 reps
ScareCrows 2 sets/ 15 reps
Internal External Rotation w/bands 2 sets/10 reps ea. arm
WEEK 7 DAY 4
Ab and back Stab.
Figure 8 Ball Twists 2 set/20 reps
MED BALL ROUTINE for upper body
Chest pass stdg. Kneel Sit 3 sets/ 10 reps
Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
V-Sit Toss 2 sets/ 15 reps ea.side
V-Sit Lateral Toss 2 sets/15 reps ea. side
One arm DB Rows 3 sets/10 reps
One Arm Lat Pull to Front 3 sets/10 reps
Forearm- Curlbar 2 sets/30 reps
YOGA Program
WEEK 8 DAY 1
AB and Back Stab.
Agilities
Figure 8 ball Twist 2 sets / 20 reps
Hip Ring 2 sets/ 20 reps
Side Lunges 2 sets/ 20 reps
One leg On Bench Plie 2 sets/ 12 reps ea. Leg
Squats on Dynadiscs 2sets / 15 reps
One Legged Squats 2 sets/ 10 reps ea. Leg
Stdg. Calves 2 sets/ 30 reps
Push-ups 20 reps
Rotational Push-ups 15 reps
LF. Hand on Box 10 reps
RT. Hand on box 10 reps
Dipping Forward 10 reps
Dipping Sideways 10 reps
Plyometric Throwing Med-Ball 10 reps
Rotator Cuff 2 sets / 20 reps
WEEK 8 Day 2
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 1set/ 20 reps
One Arm Row HEAVY 1 set/10 reps ea. Arm
1 set/8 reps ea. Arm
1 rep/ 6 reps ea. Arm
One arm Seated Row 2 sets/ 10 ea.
Lateral Raises Standing on Dyna Discs 2 sets/10 reps
Alternating Shrugs 2 sets/ 20 reps
Bent-over Lateral Raises w/band 2 sets/ 10 reps
Seated Bicep Curls 2 sets/ 10 reps
2 Arm Stdg. DB curls on Dyna Disc 2 sets /10 reps
2 arm DB Braincrushers 2 sets/10 reps
Cable Pushdowns 2 sets/ 10 reps
Forearms your choice 2 sets/30 reps
YOGA Program
WEEK 8 DAY 3
Ab and Back Stab.
Agilities
Ball Twists 2 sets/ 30 reps ea.
Release Lunges 2 sets/10 reps ea. Leg
Holding Squats followed by 10 Tuck Jumps 10 reps
LF Legged Stationary Lunges Followed by 10 Lf. legged Hops 10 reps
RT Legged Stationary Lunges Followed by 10 RT. legged Hops 10 reps
Single jumps over Box 2 sets/ 10 reps
Box Jumps 2 sets/ 10 reps
Seated Calves 2 sets /30 reps
One Arm DB press On Phyiso Ball 3 sets/ 10 reps ea.
Reg. Push-ups 20 reps
Push-ups on Dyna Discs 2 sets/10 reps
Figure 8 band 2 sets/ 15 reps
WEEK 8 DAY 4
Ab and Back Stab.
Agilities
Ball Twists 2 sets/30 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Lat Pull on Front 2 reps/ 10 reps
Lateral Raises On Physio Ball 2 sets/12 reps
Seated Bent-over Lat Raises 2 sets/ 12 reps
Forearms your choice
YOGA program
WEEK 9 DAY 1
AB and Back.
Agilities
Med Ball Twists 2 sets/30 reps
Skaters w/ hip ring 2 sets/ 10 reps ea. Leg
Holding Squats/ Tuck Jumps 10 reps
Lf. Stat Lunges/ LF. Leg Hop 10 reps
RT. Stat. Lunges/ RT. Leg Hops 10reps
Forward Lunges/Scissors 10reps
Side Lunges/Rebounds 10reps
Squats on Dyna Disc Catching Med Ball 15 reps
Standing Calves 2 sets/ 30 reps
Reg. Push-ups 10 reps
Plyo Push-up 10 reps
Leg Curl 10 reps
Rotational 10 reps
Lf. Hand on box 10 reps
Rt. Hand on Box 10 reps
Walking over Box 10 reps
Rotational Again 10 reps
On Dyna Discs 10 reps
Backword swimming w/ band 2 sets / 20 reps
WEEK 9 DAY 2
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 1set/ 20 reps
One Arm Row HEAVY 1 set/10 reps ea. Arm
1 set/8 reps ea. Arm
1 rep/ 6 reps ea. Arm
One arm Seated Row 2 sets/ 10 ea.
Lateral Raises Standing on Dyna Discs 2 sets/10 reps
Alternating Shrugs 2 sets/ 20 reps
Bent-over Lateral Raises w/band 2 sets/ 10 reps
Seated Bicep Curls 2 sets/ 10 reps
2 Arm Stdg. DB curls on Dyna Disc 2 sets /10 reps
2 arm DB Braincrushers 2 sets/10 reps
Cable Pushdowns 2 sets/ 10 reps
Forearms your choice 2 sets/30 reps
YOGA Program
WEEK 9 DAY 3
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 2 sets/ 20 reps
Wheel Lunges 1set
Release Lunges 2 sets/ 10 reps ea. Leg
Hip Ring 2 sets/ 20 reps
Walking Lunges Over Box Only Hop Over 2 sets/ 20 reps
Squats/Tuck 10 reps
Lf. Lunges/Lf. Hops 10 reps
Rt. Lunges/Rt. Hops 10 reps
Forward Lunges/Scissors 10 reps
Side Lunges/Rebounds 10 reps
One Legged Squats 2 sets/ 6 reps ea. Leg
Seated Calves 2 sets/30 reps
One Arm Figure 8 Band 2 sets/10 reps ea.
WEEK 9 Day 4
Ab and Back Stab.
Agilities
Ball Twists 2 sets/30 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
One Arm Shot Put 2 sets/ 10 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Lat Pull on Front 2 reps/ 10 reps
Lateral Raises On Physio Ball 2 sets/12 reps
Seated Bent-over Lat Raises 2 sets/ 12 reps
Forearms your choice
YOGA program
WEEK 10 DAY 1
AB and Back.
Agilities
Med Ball Twists 2 sets/30 reps
Skaters w/ hip ring 2 sets/ 10 reps ea. Leg
Holding Squats/ Tuck Jumps 10 reps
Lf. Stat Lunges/ LF. Leg Hop 10 reps
RT. Stat. Lunges/ RT. Leg Hops 10reps
Forward Lunges/Scissors 10reps
Side Lunges/Rebounds 10reps
Squats on Dyna Disc Catching Med Ball 15 reps
Standing Calves 2 sets/ 30 reps
Reg. Push-ups 10 reps
Plyo Push-up 10 reps
Leg Curl 10 reps
Rotational 10 reps
Lf. Hand on box 10 reps
Rt. Hand on Box 10 reps
Walking over Box 10 reps
Rotational Again 10 reps
On Dyna Discs 10 reps
Backword swimming w/ band 2 sets / 20 reps
WEEK 10 DAY 2
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 1 set/ 20 reps
One Arm Row HEAVY 1 set/10 reps ea. Arm
1 set/8 reps ea. Arm
1 rep/ 6 reps ea. Arm
One Arm Seated Row 2 sets/ 10 ea.
Lateral Raises Standing on Dyna Disc 2 sets/10 reps
Alternating Shrugs 2sets/ 20 reps
Bent-over Lateral Raises w/ band 2 sets/ 10 reps
Seated bicep Curls 2 sets/ 10 reps
2 Arm Stdg. DB curls On dyna disc 2 sets/ 10 reps
2 Arm Db Braincrusher 2 sets/ 10 reps
Cable Pull Down 2 sets/ 10 reps
Forearms your Choice 2 sets/ 30 reps
YOGA Program
WEEK 10 DAY 3
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 2 sets/ 20 reps
Wheel Lunges 1set
Release Lunges 2 sets/ 10 reps ea. Leg
Hip Ring 2 sets/ 20 reps
Walking Lunges Over Box Only Hop Over 2 sets/ 20 reps
Squats/Tuck 10 reps
Lf. Lunges/Lf. Hops 10 reps
Rt. Lunges/Rt. Hops 10 reps
Forward Lunges/Scissors 10 reps
Side Lunges/Rebounds 10 reps
One Legged Squats 2 sets/ 6 reps ea. Leg
Seated Calves 2 sets/30 reps
One Arm Figure 8 Band 2 sets/10 reps ea
WEEK 10 DAY 4
Ab and Back Stab.
Agilities
Ball Twists 2 sets/30 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
One Arm Shot Put 2 sets/ 10 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Lat Pull on Front 2 reps/ 10 reps
Lateral Raises On Physio Ball 2 sets/12 reps
Seated Bent-over Lat Raises 2 sets/ 12 reps
Forearms your choice
YOGA program
WEEK 11 DAY 1
Ab and Back Stab.
Agilities
Med-Ball Twists 2 sets/ 30reps
Hip Ring 2 sets/20 reps
Sprints
Sprint 60 yards 12 reps
Jog 60 yds. 12 reps
One Legged Med Ball Touchdowns 6 reps ea. Leg
Standing Calves 2 sets/ 30 reps
Reg. Push-ups 10 reps
Plyo Push-up 10 reps
Leg Curl 10 reps
Rotational 10 reps
Lf. Hand on box 10 reps
Rt. Hand on Box 10 reps
Walking over Box 10 reps
Rotational Again 10 reps
On Dyna Discs 10 reps
Rotator Cuff 2 sets/10 reps ea.
WEEK 11 DAY 2
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 1 set/ 20 reps
One Arm Row HEAVY 1 set/10 reps ea. Arm
1 set/8 reps ea. Arm
1 rep/ 6 reps ea. Arm
One Arm Seated Row 2 sets/ 10 ea.
Lateral Raises Standing on Dyna Disc 2 sets/10 reps
Alternating Shrugs 2sets/ 20 reps
Bent-over Lateral Raises w/ band 2 sets/ 10 reps
Seated bicep Curls 2 sets/ 10 reps
2 Arm Stdg. DB curls On dyna disc 2 sets/ 10 reps
2 Arm Db Braincrusher 2 sets/ 10 reps
Cable Pull Down 2 sets/ 10 reps
Forearms your Choice 2 sets/ 30 reps
YOGA Program
WEEK 11 DAY 3
Ab and Back Stab.
Agilities
Wheel Lunges 1 set/ 10 reps ea. Leg
Release Lunges 1 set
Hip Ring 2 sets/ 20 reps
Sprints 60/60 12 reps
Squats On Dyna Disc 2 sets/10 reps
Forward Lunges w/med Ball Twists 2 sets/30 reps
Seated Calves 2 sets/ 30 reps
Reg. Push-up 10 reps
½ moon Push-up 10 reps
Walking over box 10 reps
Rotational 10 reps
Plyo 10 reps
One Arm DB Press On Phyiso ball
Rotator Cuff 2 sets/ 15 reps
WEEK 11 DAY 4
Ab and Back Stab.
Agilities
Ball Twists 2 sets/30 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
One Arm Shot Put 2 sets/ 10 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Lat Pull on Front 2 reps/ 10 reps
Lateral Raises On Physio Ball 2 sets/12 reps
Seated Bent-over Lat Raises 2 sets/ 12 reps
Forearms your choice
YOGA program
WEEK 12 DAY 1
Ab And Back stab.
Agilities
Med Ball Twists 2 sets/ 20 reps
Hip Ring 2 sets/ 20 reps
Skater Lunges w/twist body weight 2 sets /20 reps
Sprints 60/60 12 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
Figure 8 band 2 sets/ 15 reps
WEEK 12 DAY 2
Ab and Back stab.
Figure 8 Ball twists 2 sets/ 20 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Seated Row w/band 2 sets/ 10 reps ea.
Alternating Shrugs 2 sets/ 20 reps
Standing Lateral Raises w/ band 2 sets/ 12 reps
Bent-over Lateral Raises w/band 2 sets /12 reps
Tricep Pushdowns 1 set/ 20 reps
Bicep Curls w/ band 1 set/ 20 reps
YOGA Program
WEEK 12 DAY 3
Ab and back stab.
Agilities
Med Ball Twists 2sets /30 reps
Hip Ring 2 sets/ 20 reps
Wide Stance plie on Dyna Disc 2 sets/ 15 reps
Sprints 60/60 12 reps
Seated Calves 2 sets/ 30 reps
Reg. Push-up 10 reps
Rotational 10 reps
Walking over Box 10 reps
Plyo 10 reps
Scare Crow w/ dumbbells
WEEK 12 LAST DAY
Ab and Back Stab.
Agilities
Ball Twists 2 sets/30 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
One Arm Shot Put 2 sets/ 10 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Lat Pull on Front 2 reps/ 10 reps
Lateral Raises On Physio Ball 2 sets/12 reps
Seated Bent-over Lat Raises 2 sets/ 12 reps
Forearms your choice
YOGA program
lbarber4
#8
[quote=“RIstar”]THIS IS MY WORKOUT
MOST OF IT IS FUNCTIONAL AND ONLY SOMEWEIGHT LIFTING AND I USE 10 LBS AT MOST
THINGS I DO IN WITH THIS PROGRAM ARE PLYOMETRICS NOT LISTED IN THIS AND SPRINTS
WEEK 1 DAY 1
Ab and back Stabilaztion
Agilities Running Sprints
Figure 8 Ball Twists 1set/10 reps
Med Ball Twists 1set/30 reps
One Legged Med ball Touch Down 2sets/10 ea. leg
Hip Ring 2 sets/20 reps
Wheel Lunges 2 sets
Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg
Standing Calves 2 sets/30 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Swimming backstroke w/tubing 2 sets/20 reps
WEEK 1 DAY 2
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One Arm DB Row 2 sets/ 10 reps ea. arm
2 Arm row w/band 2 sets/ 15 reps
One Arm Shrugs 2 sets/ 12 reps
Setted Lateral Raises One Arm 2 sets/12 reps
Bent-Over Lateral Raises 2 sets/15 reps
Tricep Curlbar 2sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 1 DAY 3
Ab and Back stab
Agilities
Figure 8 Ball twists 1set/20 reps
Med Ball Twists 1 set/30 reps
Hip Ring 2 sets/20 reps
Bend Leg Dead Lift 2 sets/ 15 reps
Step ups 2 sets/12 ea. leg
Side Lunges 2 sets/ 20 reps
Forward Lunges 2 sets/20 reps
Standing Calves 2 sets/ 10 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotator Cuff Exercises 10 reps ea.
WEEK 1 DAY 4
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One arm lat Pull to front 2 sets/10 ea. Arm
One Arm Db Row 2 sets/ 10 ea. arm
Alternating Shrugs 2 sets/12 reps
Figure 8 Band 2 sets/15 reps
Bent-Over Lateral Raises w/band 2 sets/15 reps
Tricep Curlbar 2 sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 2 Day 1
Ab and back Stabilaztion
Agilities Running Sprints
Figure 8 Ball Twists 1set/20 reps
Med Ball Twists 1set/30 reps
One Legged Med ball Touch Down 2sets/10 ea. leg
Hip Ring 2 sets/20 reps
Wheel Lunges 2 sets
Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg
Standing Calves 2 sets/30 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Swimming backstroke w/tubing 2 sets/20 reps
WEEK 2 DAY 2
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One Arm DB Row 2 sets/ 10 reps ea. arm
2 Arm row w/band 2 sets/ 15 reps
One Arm Shrugs 2 sets/ 12 reps
Setted Lateral Raises One Arm 2 sets/12 reps
Bent-Over Lateral Raises 2 sets/15 reps
Tricep Curlbar 2sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 2 DAY 3
Ab and Back stab
Agilities
Figure 8 Ball twists 1set/20 reps
Med Ball Twists 1 set/30 reps
Hip Ring 2 sets/20 reps
Bend Leg Dead Lift 2 sets/ 15 reps
Step ups 2 sets/12 ea. leg
Side Lunges 2 sets/ 20 reps
Forward Lunges 2 sets/20 reps
Standing Calves 2 sets/ 10 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotator Cuff Exercises 10 reps ea.
WEEK 2 DAY 4
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One arm lat Pull to front 2 sets/10 ea. Arm
One Arm Db Row 2 sets/ 10 ea. arm
Alternating Shrugs 2 sets/12 reps
Figure 8 Band 2 sets/15 reps
Bent-Over Lateral Raises w/band 2 sets/15 reps
Tricep Curlbar 2 sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 3 DAY 1
Ab and back Stabilaztion
Agilities Running Sprints
Figure 8 Ball Twists 1set/10 reps
Med Ball Twists 1set/30 reps
One Legged Med ball Touch Down 2sets/10 ea. leg
Hip Ring 2 sets/20 reps
Wheel Lunges 2 sets
Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg
Standing Calves 2 sets/30 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Swimming backstroke w/tubing 2 sets/20 reps
WEEK 3 DAY 2
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One Arm DB Row 2 sets/ 10 reps ea. arm
2 Arm row w/band 2 sets/ 15 reps
One Arm Shrugs 2 sets/ 12 reps
Setted Lateral Raises One Arm 2 sets/12 reps
Bent-Over Lateral Raises 2 sets/15 reps
Tricep Curlbar 2sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 3 DAY 3
Ab and Back stab
Agilities
Figure 8 Ball twists 1set/20 reps
Med Ball Twists 1 set/30 reps
Hip Ring 2 sets/20 reps
Bend Leg Dead Lift 2 sets/ 15 reps
Step ups 2 sets/12 ea. leg
Side Lunges 2 sets/ 20 reps
Forward Lunges 2 sets/20 reps
Standing Calves 2 sets/ 10 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotator Cuff Exercises 10 reps ea.
WEEK 3 DAY 4
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One Arm DB Row 2 sets/ 10 reps ea. arm
2 Arm row w/band 2 sets/ 15 reps
One Arm Shrugs 2 sets/ 12 reps
Setted Lateral Raises One Arm 2 sets/12 reps
Bent-Over Lateral Raises 2 sets/15 reps
Tricep Curlbar 2sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 4 DAY 1
Ab and Back Stab.
Agilities
Wheel Lunges 1 set
Forward Lunges w/med ball twists 1 set/20 reps
One Legged Med-Ball touchdowns 1 set/20 reps ea. leg
One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg
One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg
Hip Ring 2sets/20reps
Ballet Lunges 2sets/20reps
Seated Calves 2sets/30 reps
Reg. push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF Hand on box 5 reps
RT Hand on Box 5 reps
Walking over box 10 reps
Plyometric Push-up 10 reps
WEEK 4 DAY 2
Ab and Back Stab.
Agilities
Med Ball Twists 1set/20 reps
One Arm DB Row 3 sets/ 10 ea. Arm
One arm Seated cable row w/band 2 sets/ 10 reps ea. arm
One Arm Shrugs 2 sets/ 12 reps ea. Arm
Seated Lateral Raises on Physio Ball 2 sets/ 15 reps
Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps
Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm
Tricep Cable Pushdowns 2 sets/ 10 reps
Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps
Standing Bicept Curls 2 sets/ 10 reps
Forearms
DB Flexion , DB Ext.
YOGA Program
WEEK 4 DAY 3
Ab and Back Stab.
Agilities
Wheel Lunges 1 set/ 20 reps
Walking Lunges over Box 1 set/ 20 reps
Plyometrics
Jump Over Box 1 set/ 10 reps
Double Jump Over box 1 set/ 10 reps
Triple Jump Over box 1 set/ 10 reps
Box jump 10 reps
Scissor Plyos 10 reps
Standing Calves 2 sets/10 reps ea. arm
One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm
Reg. Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF hand on box 5 reps
RT hand on Box 5 reps
ScareCrows 2 sets/ 15 reps
Internal External Rotation w/bands 2 sets/10 reps ea. arm
WEEK 4 DAY 4
Ab and back Stab.
Figure 8 Ball Twists 2 set/20 reps
MED BALL ROUTINE for upper body
Chest pass stdg. Kneel Sit 3 sets/ 10 reps
Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
V-Sit Toss 2 sets/ 15 reps ea.side
V-Sit Lateral Toss 2 sets/15 reps ea. side
One arm DB Rows 3 sets/10 reps
One Arm Lat Pull to Front 3 sets/10 reps
Forearm- Curlbar 2 sets/30 reps
YOGA Program
WEEK 5 DAY 1
Ab and Back Stab.
Agilities
Wheel Lunges 1 set
Forward Lunges w/med ball twists 1 set/20 reps
One Legged Med-Ball touchdowns 1 set/20 reps ea. leg
One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg
One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg
Hip Ring 2sets/20reps
Ballet Lunges 2sets/20reps
Seated Calves 2sets/30 reps
Reg. push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF Hand on box 5 reps
RT Hand on Box 5 reps
Walking over box 10 reps
Plyometric Push-up 10 reps
WEEK 5 DAY 2
Ab and Back Stab.
Agilities
Med Ball Twists 1set/30 reps
One Arm DB Row 3 sets/ 10 ea. Arm
One arm Seated cable row w/band 2 sets/ 10 reps ea. arm
One Arm Shrugs 2 sets/ 12 reps ea. Arm
Seated Lateral Raises on Physio Ball 2 sets/ 15 reps
Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps
Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm
Tricep Cable Pushdowns 2 sets/ 10 reps
Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps
Standing Bicept Curls 2 sets/ 10 reps
Forearms
DB Flexion , DB Ext.
YOGA Program
WEEK 5 DAY 3
Ab and Back Stab.
Agilities
Wheel Lunges 1 set/ 20 reps
Walking Lunges over Box 1 set/ 20 reps
Plyometrics
Jump Over Box 1 set/ 10 reps
Double Jump Over box 1 set/ 10 reps
Triple Jump Over box 1 set/ 10 reps
Box jump 10 reps
Scissor Plyos 10 reps
Standing Calves 2 sets/30 reps ea. arm
One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm
Reg. Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF hand on box 5 reps
RT hand on Box 5 reps
ScareCrows 2 sets/ 15 reps
Internal External Rotation w/bands 2 sets/10 reps ea. arm
WEEK 5 DAY 4
Ab and back Stab.
Figure 8 Ball Twists 2 set/20 reps
MED BALL ROUTINE for upper body
Chest pass stdg. Kneel Sit 3 sets/ 10 reps
Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
V-Sit Toss 2 sets/ 15 reps ea.side
V-Sit Lateral Toss 2 sets/15 reps ea. side
One arm DB Rows 3 sets/10 reps
One Arm Lat Pull to Front 3 sets/10 reps
Forearm- Curlbar 2 sets/30 reps
YOGA Program
WEEK 6 DAY 1
Ab and Back Stab.
Agilities
Wheel Lunges 1 set
Forward Lunges w/med ball twists 1 set/20 reps
One Legged Med-Ball touchdowns 1 set/20 reps ea. leg
One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg
One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg
Hip Ring 2sets/20reps
Ballet Lunges 2sets/20reps
Seated Calves 2sets/30 reps
Reg. push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF Hand on box 5 reps
RT Hand on Box 5 reps
Walking over box 10 reps
Plyometric Push-up 10 reps
WEEK 6 DAY 2
Ab and Back Stab.
Agilities
Med Ball Twists 1set/30 reps
One Arm DB Row 3 sets/ 10 ea. Arm
One arm Seated cable row w/band 2 sets/ 10 reps ea. arm
One Arm Shrugs 2 sets/ 12 reps ea. Arm
Seated Lateral Raises on Physio Ball 2 sets/ 15 reps
Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps
Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm
Tricep Cable Pushdowns 2 sets/ 10 reps
Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps
Standing Bicept Curls 2 sets/ 10 reps
Forearms
DB Flexion , DB Ext.
YOGA Program
WEEK 6 DAY 3
Ab and Back Stab.
Agilities
Wheel Lunges 1 set/ 20 reps
Walking Lunges over Box 1 set/ 20 reps
Plyometrics
Jump Over Box 1 set/ 10 reps
Double Jump Over box 1 set/ 10 reps
Triple Jump Over box 1 set/ 10 reps
Box jump 10 reps
Scissor Plyos 10 reps
Standing Calves 2 sets/30 reps ea. arm
One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm
Reg. Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF hand on box 5 reps
RT hand on Box 5 reps
ScareCrows 2 sets/ 15 reps
Internal External Rotation w/bands 2 sets/10 reps ea. arm
WEEK 6 DAY 4
Ab and back Stab.
Figure 8 Ball Twists 2 set/20 reps
MED BALL ROUTINE for upper body
Chest pass stdg. Kneel Sit 3 sets/ 10 reps
Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
V-Sit Toss 2 sets/ 15 reps ea.side
V-Sit Lateral Toss 2 sets/15 reps ea. side
One arm DB Rows 3 sets/10 reps
One Arm Lat Pull to Front 3 sets/10 reps
Forearm- Curlbar 2 sets/30 reps
YOGA Program
WEEK 7 DAY 1
Ab and Back Stab.
Agilities
Wheel Lunges 1 set
Forward Lunges w/med ball twists 1 set/20 reps
One Legged Med-Ball touchdowns 1 set/20 reps ea. leg
One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg
One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg
Hip Ring 2sets/20reps
Ballet Lunges 2sets/20reps
Seated Calves 2sets/30 reps
Reg. push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF Hand on box 5 reps
RT Hand on Box 5 reps
Walking over box 10 reps
Plyometric Push-up 10 reps
WEEK 7 Day 2
Ab and Back Stab.
Agilities
Med Ball Twists 1set/30 reps
One Arm DB Row 3 sets/ 10 ea. Arm
One arm Seated cable row w/band 2 sets/ 10 reps ea. arm
One Arm Shrugs 3 sets/ 12 reps ea. Arm
Seated Lateral Raises on Physio Ball 3 sets/ 15 reps
Bent Over Lateral Raises on Physio Ball 3 sets/ 15 reps
Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm
Tricep Cable Pushdowns 2 sets/ 10 reps
Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps
Standing Bicept Curls 2 sets/ 10 reps
Forearms
DB Flexion , DB Ext. 2sets / 30 reps
YOGA Program
WEEK 7 DAY 3
Ab and Back Stab.
Agilities
Wheel Lunges 1 set/ 20 reps
Walking Lunges over Box 1 set/ 20 reps
Plyometrics
Jump Over Box 1 set/ 10 reps
Double Jump Over box 1 set/ 10 reps
Triple Jump Over box 1 set/ 10 reps
Box jump 10 reps
Scissor Plyos 10 reps
Standing Calves 2 sets/30 reps ea. arm
One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm
Reg. Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF hand on box 5 reps
RT hand on Box 5 reps
ScareCrows 2 sets/ 15 reps
Internal External Rotation w/bands 2 sets/10 reps ea. arm
WEEK 7 DAY 4
Ab and back Stab.
Figure 8 Ball Twists 2 set/20 reps
MED BALL ROUTINE for upper body
Chest pass stdg. Kneel Sit 3 sets/ 10 reps
Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
V-Sit Toss 2 sets/ 15 reps ea.side
V-Sit Lateral Toss 2 sets/15 reps ea. side
One arm DB Rows 3 sets/10 reps
One Arm Lat Pull to Front 3 sets/10 reps
Forearm- Curlbar 2 sets/30 reps
YOGA Program
WEEK 8 DAY 1
AB and Back Stab.
Agilities
Figure 8 ball Twist 2 sets / 20 reps
Hip Ring 2 sets/ 20 reps
Side Lunges 2 sets/ 20 reps
One leg On Bench Plie 2 sets/ 12 reps ea. Leg
Squats on Dynadiscs 2sets / 15 reps
One Legged Squats 2 sets/ 10 reps ea. Leg
Stdg. Calves 2 sets/ 30 reps
Push-ups 20 reps
Rotational Push-ups 15 reps
LF. Hand on Box 10 reps
RT. Hand on box 10 reps
Dipping Forward 10 reps
Dipping Sideways 10 reps
Plyometric Throwing Med-Ball 10 reps
Rotator Cuff 2 sets / 20 reps
WEEK 8 Day 2
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 1set/ 20 reps
One Arm Row HEAVY 1 set/10 reps ea. Arm
1 set/8 reps ea. Arm
1 rep/ 6 reps ea. Arm
One arm Seated Row 2 sets/ 10 ea.
Lateral Raises Standing on Dyna Discs 2 sets/10 reps
Alternating Shrugs 2 sets/ 20 reps
Bent-over Lateral Raises w/band 2 sets/ 10 reps
Seated Bicep Curls 2 sets/ 10 reps
2 Arm Stdg. DB curls on Dyna Disc 2 sets /10 reps
2 arm DB Braincrushers 2 sets/10 reps
Cable Pushdowns 2 sets/ 10 reps
Forearms your choice 2 sets/30 reps
YOGA Program
WEEK 8 DAY 3
Ab and Back Stab.
Agilities
Ball Twists 2 sets/ 30 reps ea.
Release Lunges 2 sets/10 reps ea. Leg
Holding Squats followed by 10 Tuck Jumps 10 reps
LF Legged Stationary Lunges Followed by 10 Lf. legged Hops 10 reps
RT Legged Stationary Lunges Followed by 10 RT. legged Hops 10 reps
Single jumps over Box 2 sets/ 10 reps
Box Jumps 2 sets/ 10 reps
Seated Calves 2 sets /30 reps
One Arm DB press On Phyiso Ball 3 sets/ 10 reps ea.
Reg. Push-ups 20 reps
Push-ups on Dyna Discs 2 sets/10 reps
Figure 8 band 2 sets/ 15 reps
WEEK 8 DAY 4
Ab and Back Stab.
Agilities
Ball Twists 2 sets/30 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Lat Pull on Front 2 reps/ 10 reps
Lateral Raises On Physio Ball 2 sets/12 reps
Seated Bent-over Lat Raises 2 sets/ 12 reps
Forearms your choice
YOGA program
WEEK 9 DAY 1
AB and Back.
Agilities
Med Ball Twists 2 sets/30 reps
Skaters w/ hip ring 2 sets/ 10 reps ea. Leg
Holding Squats/ Tuck Jumps 10 reps
Lf. Stat Lunges/ LF. Leg Hop 10 reps
RT. Stat. Lunges/ RT. Leg Hops 10reps
Forward Lunges/Scissors 10reps
Side Lunges/Rebounds 10reps
Squats on Dyna Disc Catching Med Ball 15 reps
Standing Calves 2 sets/ 30 reps
Reg. Push-ups 10 reps
Plyo Push-up 10 reps
Leg Curl 10 reps
Rotational 10 reps
Lf. Hand on box 10 reps
Rt. Hand on Box 10 reps
Walking over Box 10 reps
Rotational Again 10 reps
On Dyna Discs 10 reps
Backword swimming w/ band 2 sets / 20 reps
WEEK 9 DAY 2
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 1set/ 20 reps
One Arm Row HEAVY 1 set/10 reps ea. Arm
1 set/8 reps ea. Arm
1 rep/ 6 reps ea. Arm
One arm Seated Row 2 sets/ 10 ea.
Lateral Raises Standing on Dyna Discs 2 sets/10 reps
Alternating Shrugs 2 sets/ 20 reps
Bent-over Lateral Raises w/band 2 sets/ 10 reps
Seated Bicep Curls 2 sets/ 10 reps
2 Arm Stdg. DB curls on Dyna Disc 2 sets /10 reps
2 arm DB Braincrushers 2 sets/10 reps
Cable Pushdowns 2 sets/ 10 reps
Forearms your choice 2 sets/30 reps
YOGA Program
WEEK 9 DAY 3
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 2 sets/ 20 reps
Wheel Lunges 1set
Release Lunges 2 sets/ 10 reps ea. Leg
Hip Ring 2 sets/ 20 reps
Walking Lunges Over Box Only Hop Over 2 sets/ 20 reps
Squats/Tuck 10 reps
Lf. Lunges/Lf. Hops 10 reps
Rt. Lunges/Rt. Hops 10 reps
Forward Lunges/Scissors 10 reps
Side Lunges/Rebounds 10 reps
One Legged Squats 2 sets/ 6 reps ea. Leg
Seated Calves 2 sets/30 reps
One Arm Figure 8 Band 2 sets/10 reps ea.
WEEK 9 Day 4
Ab and Back Stab.
Agilities
Ball Twists 2 sets/30 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
One Arm Shot Put 2 sets/ 10 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Lat Pull on Front 2 reps/ 10 reps
Lateral Raises On Physio Ball 2 sets/12 reps
Seated Bent-over Lat Raises 2 sets/ 12 reps
Forearms your choice
YOGA program
WEEK 10 DAY 1
AB and Back.
Agilities
Med Ball Twists 2 sets/30 reps
Skaters w/ hip ring 2 sets/ 10 reps ea. Leg
Holding Squats/ Tuck Jumps 10 reps
Lf. Stat Lunges/ LF. Leg Hop 10 reps
RT. Stat. Lunges/ RT. Leg Hops 10reps
Forward Lunges/Scissors 10reps
Side Lunges/Rebounds 10reps
Squats on Dyna Disc Catching Med Ball 15 reps
Standing Calves 2 sets/ 30 reps
Reg. Push-ups 10 reps
Plyo Push-up 10 reps
Leg Curl 10 reps
Rotational 10 reps
Lf. Hand on box 10 reps
Rt. Hand on Box 10 reps
Walking over Box 10 reps
Rotational Again 10 reps
On Dyna Discs 10 reps
Backword swimming w/ band 2 sets / 20 reps
WEEK 10 DAY 2
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 1 set/ 20 reps
One Arm Row HEAVY 1 set/10 reps ea. Arm
1 set/8 reps ea. Arm
1 rep/ 6 reps ea. Arm
One Arm Seated Row 2 sets/ 10 ea.
Lateral Raises Standing on Dyna Disc 2 sets/10 reps
Alternating Shrugs 2sets/ 20 reps
Bent-over Lateral Raises w/ band 2 sets/ 10 reps
Seated bicep Curls 2 sets/ 10 reps
2 Arm Stdg. DB curls On dyna disc 2 sets/ 10 reps
2 Arm Db Braincrusher 2 sets/ 10 reps
Cable Pull Down 2 sets/ 10 reps
Forearms your Choice 2 sets/ 30 reps
YOGA Program
WEEK 10 DAY 3
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 2 sets/ 20 reps
Wheel Lunges 1set
Release Lunges 2 sets/ 10 reps ea. Leg
Hip Ring 2 sets/ 20 reps
Walking Lunges Over Box Only Hop Over 2 sets/ 20 reps
Squats/Tuck 10 reps
Lf. Lunges/Lf. Hops 10 reps
Rt. Lunges/Rt. Hops 10 reps
Forward Lunges/Scissors 10 reps
Side Lunges/Rebounds 10 reps
One Legged Squats 2 sets/ 6 reps ea. Leg
Seated Calves 2 sets/30 reps
One Arm Figure 8 Band 2 sets/10 reps ea
WEEK 10 DAY 4
Ab and Back Stab.
Agilities
Ball Twists 2 sets/30 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
One Arm Shot Put 2 sets/ 10 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Lat Pull on Front 2 reps/ 10 reps
Lateral Raises On Physio Ball 2 sets/12 reps
Seated Bent-over Lat Raises 2 sets/ 12 reps
Forearms your choice
YOGA program
WEEK 11 DAY 1
Ab and Back Stab.
Agilities
Med-Ball Twists 2 sets/ 30reps
Hip Ring 2 sets/20 reps
Sprints
Sprint 60 yards 12 reps
Jog 60 yds. 12 reps
One Legged Med Ball Touchdowns 6 reps ea. Leg
Standing Calves 2 sets/ 30 reps
Reg. Push-ups 10 reps
Plyo Push-up 10 reps
Leg Curl 10 reps
Rotational 10 reps
Lf. Hand on box 10 reps
Rt. Hand on Box 10 reps
Walking over Box 10 reps
Rotational Again 10 reps
On Dyna Discs 10 reps
Rotator Cuff 2 sets/10 reps ea.
WEEK 11 DAY 2
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 1 set/ 20 reps
One Arm Row HEAVY 1 set/10 reps ea. Arm
1 set/8 reps ea. Arm
1 rep/ 6 reps ea. Arm
One Arm Seated Row 2 sets/ 10 ea.
Lateral Raises Standing on Dyna Disc 2 sets/10 reps
Alternating Shrugs 2sets/ 20 reps
Bent-over Lateral Raises w/ band 2 sets/ 10 reps
Seated bicep Curls 2 sets/ 10 reps
2 Arm Stdg. DB curls On dyna disc 2 sets/ 10 reps
2 Arm Db Braincrusher 2 sets/ 10 reps
Cable Pull Down 2 sets/ 10 reps
Forearms your Choice 2 sets/ 30 reps
YOGA Program
WEEK 11 DAY 3
Ab and Back Stab.
Agilities
Wheel Lunges 1 set/ 10 reps ea. Leg
Release Lunges 1 set
Hip Ring 2 sets/ 20 reps
Sprints 60/60 12 reps
Squats On Dyna Disc 2 sets/10 reps
Forward Lunges w/med Ball Twists 2 sets/30 reps
Seated Calves 2 sets/ 30 reps
Reg. Push-up 10 reps
½ moon Push-up 10 reps
Walking over box 10 reps
Rotational 10 reps
Plyo 10 reps
One Arm DB Press On Phyiso ball
Rotator Cuff 2 sets/ 15 reps
WEEK 11 DAY 4
Ab and Back Stab.
Agilities
Ball Twists 2 sets/30 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
One Arm Shot Put 2 sets/ 10 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Lat Pull on Front 2 reps/ 10 reps
Lateral Raises On Physio Ball 2 sets/12 reps
Seated Bent-over Lat Raises 2 sets/ 12 reps
Forearms your choice
YOGA program
WEEK 12 DAY 1
Ab And Back stab.
Agilities
Med Ball Twists 2 sets/ 20 reps
Hip Ring 2 sets/ 20 reps
Skater Lunges w/twist body weight 2 sets /20 reps
Sprints 60/60 12 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
Figure 8 band 2 sets/ 15 reps
WEEK 12 DAY 2
Ab and Back stab.
Figure 8 Ball twists 2 sets/ 20 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Seated Row w/band 2 sets/ 10 reps ea.
Alternating Shrugs 2 sets/ 20 reps
Standing Lateral Raises w/ band 2 sets/ 12 reps
Bent-over Lateral Raises w/band 2 sets /12 reps
Tricep Pushdowns 1 set/ 20 reps
Bicep Curls w/ band 1 set/ 20 reps
YOGA Program
WEEK 12 DAY 3
Ab and back stab.
Agilities
Med Ball Twists 2sets /30 reps
Hip Ring 2 sets/ 20 reps
Wide Stance plie on Dyna Disc 2 sets/ 15 reps
Sprints 60/60 12 reps
Seated Calves 2 sets/ 30 reps
Reg. Push-up 10 reps
Rotational 10 reps
Walking over Box 10 reps
Plyo 10 reps
Scare Crow w/ dumbbells
WEEK 12 LAST DAY
Ab and Back Stab.
Agilities
Ball Twists 2 sets/30 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
One Arm Shot Put 2 sets/ 10 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Lat Pull on Front 2 reps/ 10 reps
Lateral Raises On Physio Ball 2 sets/12 reps
Seated Bent-over Lat Raises 2 sets/ 12 reps
Forearms your choice
YOGA program[/quote]
If there’s one thing I can say about you… You are very persistent in your approach to the game… It will be interesting to see how you develop over the course of your high school career… That is a complement, in case you take it the other way, but anyways, I wish you the best of luck, man…
OffSet
#11
did u guys actually read all that?
tbh it takes too long to scroll down with that mess there
3and0
#12
You’re doing alot of stuff that won’t really work all the other muscles.
Seriously, do some compound lifting.
3and0
#14
You don’t really know how to workout yet. Like, talk to a physical trainer. You don’t understand alot of the concepts and all. It’s hard to explain what I mean.
chrisf0814
#16
I think ur more worried about everyone looking at ur workout and makin sure its perfect than actually workin out
RIstar
#17
I’m in season right now can’t do this workout untill after summer and fall baseball. Then I will do it.
SUP3RMAN
#18
[quote=“RIstar”]THIS IS MY WORKOUT
MOST OF IT IS FUNCTIONAL AND ONLY SOMEWEIGHT LIFTING AND I USE 10 LBS AT MOST
THINGS I DO IN WITH THIS PROGRAM ARE PLYOMETRICS NOT LISTED IN THIS AND SPRINTS
WEEK 1 DAY 1
Ab and back Stabilaztion
Agilities Running Sprints
Figure 8 Ball Twists 1set/10 reps
Med Ball Twists 1set/30 reps
One Legged Med ball Touch Down 2sets/10 ea. leg
Hip Ring 2 sets/20 reps
Wheel Lunges 2 sets
Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg
Standing Calves 2 sets/30 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Swimming backstroke w/tubing 2 sets/20 reps
WEEK 1 DAY 2
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One Arm DB Row 2 sets/ 10 reps ea. arm
2 Arm row w/band 2 sets/ 15 reps
One Arm Shrugs 2 sets/ 12 reps
Setted Lateral Raises One Arm 2 sets/12 reps
Bent-Over Lateral Raises 2 sets/15 reps
Tricep Curlbar 2sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 1 DAY 3
Ab and Back stab
Agilities
Figure 8 Ball twists 1set/20 reps
Med Ball Twists 1 set/30 reps
Hip Ring 2 sets/20 reps
Bend Leg Dead Lift 2 sets/ 15 reps
Step ups 2 sets/12 ea. leg
Side Lunges 2 sets/ 20 reps
Forward Lunges 2 sets/20 reps
Standing Calves 2 sets/ 10 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotator Cuff Exercises 10 reps ea.
WEEK 1 DAY 4
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One arm lat Pull to front 2 sets/10 ea. Arm
One Arm Db Row 2 sets/ 10 ea. arm
Alternating Shrugs 2 sets/12 reps
Figure 8 Band 2 sets/15 reps
Bent-Over Lateral Raises w/band 2 sets/15 reps
Tricep Curlbar 2 sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 2 Day 1
Ab and back Stabilaztion
Agilities Running Sprints
Figure 8 Ball Twists 1set/20 reps
Med Ball Twists 1set/30 reps
One Legged Med ball Touch Down 2sets/10 ea. leg
Hip Ring 2 sets/20 reps
Wheel Lunges 2 sets
Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg
Standing Calves 2 sets/30 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Swimming backstroke w/tubing 2 sets/20 reps
WEEK 2 DAY 2
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One Arm DB Row 2 sets/ 10 reps ea. arm
2 Arm row w/band 2 sets/ 15 reps
One Arm Shrugs 2 sets/ 12 reps
Setted Lateral Raises One Arm 2 sets/12 reps
Bent-Over Lateral Raises 2 sets/15 reps
Tricep Curlbar 2sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 2 DAY 3
Ab and Back stab
Agilities
Figure 8 Ball twists 1set/20 reps
Med Ball Twists 1 set/30 reps
Hip Ring 2 sets/20 reps
Bend Leg Dead Lift 2 sets/ 15 reps
Step ups 2 sets/12 ea. leg
Side Lunges 2 sets/ 20 reps
Forward Lunges 2 sets/20 reps
Standing Calves 2 sets/ 10 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotator Cuff Exercises 10 reps ea.
WEEK 2 DAY 4
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One arm lat Pull to front 2 sets/10 ea. Arm
One Arm Db Row 2 sets/ 10 ea. arm
Alternating Shrugs 2 sets/12 reps
Figure 8 Band 2 sets/15 reps
Bent-Over Lateral Raises w/band 2 sets/15 reps
Tricep Curlbar 2 sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 3 DAY 1
Ab and back Stabilaztion
Agilities Running Sprints
Figure 8 Ball Twists 1set/10 reps
Med Ball Twists 1set/30 reps
One Legged Med ball Touch Down 2sets/10 ea. leg
Hip Ring 2 sets/20 reps
Wheel Lunges 2 sets
Stationary Lunges w/Med Ball Over Head 2 sets/ 15 ea. leg
Standing Calves 2 sets/30 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Swimming backstroke w/tubing 2 sets/20 reps
WEEK 3 DAY 2
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One Arm DB Row 2 sets/ 10 reps ea. arm
2 Arm row w/band 2 sets/ 15 reps
One Arm Shrugs 2 sets/ 12 reps
Setted Lateral Raises One Arm 2 sets/12 reps
Bent-Over Lateral Raises 2 sets/15 reps
Tricep Curlbar 2sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 3 DAY 3
Ab and Back stab
Agilities
Figure 8 Ball twists 1set/20 reps
Med Ball Twists 1 set/30 reps
Hip Ring 2 sets/20 reps
Bend Leg Dead Lift 2 sets/ 15 reps
Step ups 2 sets/12 ea. leg
Side Lunges 2 sets/ 20 reps
Forward Lunges 2 sets/20 reps
Standing Calves 2 sets/ 10 reps
Reg. Push-up 10 reps
Alternating Hand Stances {Rt hand higher} 10 reps
Alternating hand Stance {Left Hand higher} 10 reps
Rotational Push-up 10 reps
Leg Curl Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotator Cuff Exercises 10 reps ea.
WEEK 3 DAY 4
Ab and Back Stab
Agilities
Figure 8 ball twists 1 set/20 reps {10 forwards/10 back words}
Med Ball Twists 1 set/30 reps
One Arm DB Row 2 sets/ 10 reps ea. arm
2 Arm row w/band 2 sets/ 15 reps
One Arm Shrugs 2 sets/ 12 reps
Setted Lateral Raises One Arm 2 sets/12 reps
Bent-Over Lateral Raises 2 sets/15 reps
Tricep Curlbar 2sets/10 reps
Cable Pushdown 2 sets/10 reps
Seated Bicep Curls 2 sets/10 reps
Forearms
DB Flexion 2 sets/ 30 reps
DB EXt 2 sets/ 30 reps
YOGA PROGRAM
WEEK 4 DAY 1
Ab and Back Stab.
Agilities
Wheel Lunges 1 set
Forward Lunges w/med ball twists 1 set/20 reps
One Legged Med-Ball touchdowns 1 set/20 reps ea. leg
One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg
One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg
Hip Ring 2sets/20reps
Ballet Lunges 2sets/20reps
Seated Calves 2sets/30 reps
Reg. push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF Hand on box 5 reps
RT Hand on Box 5 reps
Walking over box 10 reps
Plyometric Push-up 10 reps
WEEK 4 DAY 2
Ab and Back Stab.
Agilities
Med Ball Twists 1set/20 reps
One Arm DB Row 3 sets/ 10 ea. Arm
One arm Seated cable row w/band 2 sets/ 10 reps ea. arm
One Arm Shrugs 2 sets/ 12 reps ea. Arm
Seated Lateral Raises on Physio Ball 2 sets/ 15 reps
Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps
Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm
Tricep Cable Pushdowns 2 sets/ 10 reps
Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps
Standing Bicept Curls 2 sets/ 10 reps
Forearms
DB Flexion , DB Ext.
YOGA Program
WEEK 4 DAY 3
Ab and Back Stab.
Agilities
Wheel Lunges 1 set/ 20 reps
Walking Lunges over Box 1 set/ 20 reps
Plyometrics
Jump Over Box 1 set/ 10 reps
Double Jump Over box 1 set/ 10 reps
Triple Jump Over box 1 set/ 10 reps
Box jump 10 reps
Scissor Plyos 10 reps
Standing Calves 2 sets/10 reps ea. arm
One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm
Reg. Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF hand on box 5 reps
RT hand on Box 5 reps
ScareCrows 2 sets/ 15 reps
Internal External Rotation w/bands 2 sets/10 reps ea. arm
WEEK 4 DAY 4
Ab and back Stab.
Figure 8 Ball Twists 2 set/20 reps
MED BALL ROUTINE for upper body
Chest pass stdg. Kneel Sit 3 sets/ 10 reps
Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
V-Sit Toss 2 sets/ 15 reps ea.side
V-Sit Lateral Toss 2 sets/15 reps ea. side
One arm DB Rows 3 sets/10 reps
One Arm Lat Pull to Front 3 sets/10 reps
Forearm- Curlbar 2 sets/30 reps
YOGA Program
WEEK 5 DAY 1
Ab and Back Stab.
Agilities
Wheel Lunges 1 set
Forward Lunges w/med ball twists 1 set/20 reps
One Legged Med-Ball touchdowns 1 set/20 reps ea. leg
One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg
One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg
Hip Ring 2sets/20reps
Ballet Lunges 2sets/20reps
Seated Calves 2sets/30 reps
Reg. push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF Hand on box 5 reps
RT Hand on Box 5 reps
Walking over box 10 reps
Plyometric Push-up 10 reps
WEEK 5 DAY 2
Ab and Back Stab.
Agilities
Med Ball Twists 1set/30 reps
One Arm DB Row 3 sets/ 10 ea. Arm
One arm Seated cable row w/band 2 sets/ 10 reps ea. arm
One Arm Shrugs 2 sets/ 12 reps ea. Arm
Seated Lateral Raises on Physio Ball 2 sets/ 15 reps
Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps
Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm
Tricep Cable Pushdowns 2 sets/ 10 reps
Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps
Standing Bicept Curls 2 sets/ 10 reps
Forearms
DB Flexion , DB Ext.
YOGA Program
WEEK 5 DAY 3
Ab and Back Stab.
Agilities
Wheel Lunges 1 set/ 20 reps
Walking Lunges over Box 1 set/ 20 reps
Plyometrics
Jump Over Box 1 set/ 10 reps
Double Jump Over box 1 set/ 10 reps
Triple Jump Over box 1 set/ 10 reps
Box jump 10 reps
Scissor Plyos 10 reps
Standing Calves 2 sets/30 reps ea. arm
One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm
Reg. Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF hand on box 5 reps
RT hand on Box 5 reps
ScareCrows 2 sets/ 15 reps
Internal External Rotation w/bands 2 sets/10 reps ea. arm
WEEK 5 DAY 4
Ab and back Stab.
Figure 8 Ball Twists 2 set/20 reps
MED BALL ROUTINE for upper body
Chest pass stdg. Kneel Sit 3 sets/ 10 reps
Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
V-Sit Toss 2 sets/ 15 reps ea.side
V-Sit Lateral Toss 2 sets/15 reps ea. side
One arm DB Rows 3 sets/10 reps
One Arm Lat Pull to Front 3 sets/10 reps
Forearm- Curlbar 2 sets/30 reps
YOGA Program
WEEK 6 DAY 1
Ab and Back Stab.
Agilities
Wheel Lunges 1 set
Forward Lunges w/med ball twists 1 set/20 reps
One Legged Med-Ball touchdowns 1 set/20 reps ea. leg
One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg
One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg
Hip Ring 2sets/20reps
Ballet Lunges 2sets/20reps
Seated Calves 2sets/30 reps
Reg. push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF Hand on box 5 reps
RT Hand on Box 5 reps
Walking over box 10 reps
Plyometric Push-up 10 reps
WEEK 6 DAY 2
Ab and Back Stab.
Agilities
Med Ball Twists 1set/30 reps
One Arm DB Row 3 sets/ 10 ea. Arm
One arm Seated cable row w/band 2 sets/ 10 reps ea. arm
One Arm Shrugs 2 sets/ 12 reps ea. Arm
Seated Lateral Raises on Physio Ball 2 sets/ 15 reps
Bent Over Lateral Raises on Physio Ball 2 sets/ 15 reps
Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm
Tricep Cable Pushdowns 2 sets/ 10 reps
Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps
Standing Bicept Curls 2 sets/ 10 reps
Forearms
DB Flexion , DB Ext.
YOGA Program
WEEK 6 DAY 3
Ab and Back Stab.
Agilities
Wheel Lunges 1 set/ 20 reps
Walking Lunges over Box 1 set/ 20 reps
Plyometrics
Jump Over Box 1 set/ 10 reps
Double Jump Over box 1 set/ 10 reps
Triple Jump Over box 1 set/ 10 reps
Box jump 10 reps
Scissor Plyos 10 reps
Standing Calves 2 sets/30 reps ea. arm
One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm
Reg. Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF hand on box 5 reps
RT hand on Box 5 reps
ScareCrows 2 sets/ 15 reps
Internal External Rotation w/bands 2 sets/10 reps ea. arm
WEEK 6 DAY 4
Ab and back Stab.
Figure 8 Ball Twists 2 set/20 reps
MED BALL ROUTINE for upper body
Chest pass stdg. Kneel Sit 3 sets/ 10 reps
Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
V-Sit Toss 2 sets/ 15 reps ea.side
V-Sit Lateral Toss 2 sets/15 reps ea. side
One arm DB Rows 3 sets/10 reps
One Arm Lat Pull to Front 3 sets/10 reps
Forearm- Curlbar 2 sets/30 reps
YOGA Program
WEEK 7 DAY 1
Ab and Back Stab.
Agilities
Wheel Lunges 1 set
Forward Lunges w/med ball twists 1 set/20 reps
One Legged Med-Ball touchdowns 1 set/20 reps ea. leg
One Legged Med-Ball Touchdown place on shelf 1sets/10 ea. leg
One Legged Med-Ball Touchdown Throw ball up 1set/10 ea. leg
Hip Ring 2sets/20reps
Ballet Lunges 2sets/20reps
Seated Calves 2sets/30 reps
Reg. push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF Hand on box 5 reps
RT Hand on Box 5 reps
Walking over box 10 reps
Plyometric Push-up 10 reps
WEEK 7 Day 2
Ab and Back Stab.
Agilities
Med Ball Twists 1set/30 reps
One Arm DB Row 3 sets/ 10 ea. Arm
One arm Seated cable row w/band 2 sets/ 10 reps ea. arm
One Arm Shrugs 3 sets/ 12 reps ea. Arm
Seated Lateral Raises on Physio Ball 3 sets/ 15 reps
Bent Over Lateral Raises on Physio Ball 3 sets/ 15 reps
Tricep Braincrushers w/DB One Arm 2 sets/ 12 reps ea. arm
Tricep Cable Pushdowns 2 sets/ 10 reps
Seated DB Curls Bicep on Physio Ball 2 sets/ 10 reps
Standing Bicept Curls 2 sets/ 10 reps
Forearms
DB Flexion , DB Ext. 2sets / 30 reps
YOGA Program
WEEK 7 DAY 3
Ab and Back Stab.
Agilities
Wheel Lunges 1 set/ 20 reps
Walking Lunges over Box 1 set/ 20 reps
Plyometrics
Jump Over Box 1 set/ 10 reps
Double Jump Over box 1 set/ 10 reps
Triple Jump Over box 1 set/ 10 reps
Box jump 10 reps
Scissor Plyos 10 reps
Standing Calves 2 sets/30 reps ea. arm
One Arm DB Press On Physio ball 2 sets/10 reps ea.Arm
Reg. Push-up 10 reps
1/2 Moon Push-up 10 reps
Rotational Push-up 10 reps
LF hand on box 5 reps
RT hand on Box 5 reps
ScareCrows 2 sets/ 15 reps
Internal External Rotation w/bands 2 sets/10 reps ea. arm
WEEK 7 DAY 4
Ab and back Stab.
Figure 8 Ball Twists 2 set/20 reps
MED BALL ROUTINE for upper body
Chest pass stdg. Kneel Sit 3 sets/ 10 reps
Soccer Throw Stdg. Kneel Sit 3 sets/ 10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
V-Sit Toss 2 sets/ 15 reps ea.side
V-Sit Lateral Toss 2 sets/15 reps ea. side
One arm DB Rows 3 sets/10 reps
One Arm Lat Pull to Front 3 sets/10 reps
Forearm- Curlbar 2 sets/30 reps
YOGA Program
WEEK 8 DAY 1
AB and Back Stab.
Agilities
Figure 8 ball Twist 2 sets / 20 reps
Hip Ring 2 sets/ 20 reps
Side Lunges 2 sets/ 20 reps
One leg On Bench Plie 2 sets/ 12 reps ea. Leg
Squats on Dynadiscs 2sets / 15 reps
One Legged Squats 2 sets/ 10 reps ea. Leg
Stdg. Calves 2 sets/ 30 reps
Push-ups 20 reps
Rotational Push-ups 15 reps
LF. Hand on Box 10 reps
RT. Hand on box 10 reps
Dipping Forward 10 reps
Dipping Sideways 10 reps
Plyometric Throwing Med-Ball 10 reps
Rotator Cuff 2 sets / 20 reps
WEEK 8 Day 2
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 1set/ 20 reps
One Arm Row HEAVY 1 set/10 reps ea. Arm
1 set/8 reps ea. Arm
1 rep/ 6 reps ea. Arm
One arm Seated Row 2 sets/ 10 ea.
Lateral Raises Standing on Dyna Discs 2 sets/10 reps
Alternating Shrugs 2 sets/ 20 reps
Bent-over Lateral Raises w/band 2 sets/ 10 reps
Seated Bicep Curls 2 sets/ 10 reps
2 Arm Stdg. DB curls on Dyna Disc 2 sets /10 reps
2 arm DB Braincrushers 2 sets/10 reps
Cable Pushdowns 2 sets/ 10 reps
Forearms your choice 2 sets/30 reps
YOGA Program
WEEK 8 DAY 3
Ab and Back Stab.
Agilities
Ball Twists 2 sets/ 30 reps ea.
Release Lunges 2 sets/10 reps ea. Leg
Holding Squats followed by 10 Tuck Jumps 10 reps
LF Legged Stationary Lunges Followed by 10 Lf. legged Hops 10 reps
RT Legged Stationary Lunges Followed by 10 RT. legged Hops 10 reps
Single jumps over Box 2 sets/ 10 reps
Box Jumps 2 sets/ 10 reps
Seated Calves 2 sets /30 reps
One Arm DB press On Phyiso Ball 3 sets/ 10 reps ea.
Reg. Push-ups 20 reps
Push-ups on Dyna Discs 2 sets/10 reps
Figure 8 band 2 sets/ 15 reps
WEEK 8 DAY 4
Ab and Back Stab.
Agilities
Ball Twists 2 sets/30 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Lat Pull on Front 2 reps/ 10 reps
Lateral Raises On Physio Ball 2 sets/12 reps
Seated Bent-over Lat Raises 2 sets/ 12 reps
Forearms your choice
YOGA program
WEEK 9 DAY 1
AB and Back.
Agilities
Med Ball Twists 2 sets/30 reps
Skaters w/ hip ring 2 sets/ 10 reps ea. Leg
Holding Squats/ Tuck Jumps 10 reps
Lf. Stat Lunges/ LF. Leg Hop 10 reps
RT. Stat. Lunges/ RT. Leg Hops 10reps
Forward Lunges/Scissors 10reps
Side Lunges/Rebounds 10reps
Squats on Dyna Disc Catching Med Ball 15 reps
Standing Calves 2 sets/ 30 reps
Reg. Push-ups 10 reps
Plyo Push-up 10 reps
Leg Curl 10 reps
Rotational 10 reps
Lf. Hand on box 10 reps
Rt. Hand on Box 10 reps
Walking over Box 10 reps
Rotational Again 10 reps
On Dyna Discs 10 reps
Backword swimming w/ band 2 sets / 20 reps
WEEK 9 DAY 2
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 1set/ 20 reps
One Arm Row HEAVY 1 set/10 reps ea. Arm
1 set/8 reps ea. Arm
1 rep/ 6 reps ea. Arm
One arm Seated Row 2 sets/ 10 ea.
Lateral Raises Standing on Dyna Discs 2 sets/10 reps
Alternating Shrugs 2 sets/ 20 reps
Bent-over Lateral Raises w/band 2 sets/ 10 reps
Seated Bicep Curls 2 sets/ 10 reps
2 Arm Stdg. DB curls on Dyna Disc 2 sets /10 reps
2 arm DB Braincrushers 2 sets/10 reps
Cable Pushdowns 2 sets/ 10 reps
Forearms your choice 2 sets/30 reps
YOGA Program
WEEK 9 DAY 3
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 2 sets/ 20 reps
Wheel Lunges 1set
Release Lunges 2 sets/ 10 reps ea. Leg
Hip Ring 2 sets/ 20 reps
Walking Lunges Over Box Only Hop Over 2 sets/ 20 reps
Squats/Tuck 10 reps
Lf. Lunges/Lf. Hops 10 reps
Rt. Lunges/Rt. Hops 10 reps
Forward Lunges/Scissors 10 reps
Side Lunges/Rebounds 10 reps
One Legged Squats 2 sets/ 6 reps ea. Leg
Seated Calves 2 sets/30 reps
One Arm Figure 8 Band 2 sets/10 reps ea.
WEEK 9 Day 4
Ab and Back Stab.
Agilities
Ball Twists 2 sets/30 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
One Arm Shot Put 2 sets/ 10 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Lat Pull on Front 2 reps/ 10 reps
Lateral Raises On Physio Ball 2 sets/12 reps
Seated Bent-over Lat Raises 2 sets/ 12 reps
Forearms your choice
YOGA program
WEEK 10 DAY 1
AB and Back.
Agilities
Med Ball Twists 2 sets/30 reps
Skaters w/ hip ring 2 sets/ 10 reps ea. Leg
Holding Squats/ Tuck Jumps 10 reps
Lf. Stat Lunges/ LF. Leg Hop 10 reps
RT. Stat. Lunges/ RT. Leg Hops 10reps
Forward Lunges/Scissors 10reps
Side Lunges/Rebounds 10reps
Squats on Dyna Disc Catching Med Ball 15 reps
Standing Calves 2 sets/ 30 reps
Reg. Push-ups 10 reps
Plyo Push-up 10 reps
Leg Curl 10 reps
Rotational 10 reps
Lf. Hand on box 10 reps
Rt. Hand on Box 10 reps
Walking over Box 10 reps
Rotational Again 10 reps
On Dyna Discs 10 reps
Backword swimming w/ band 2 sets / 20 reps
WEEK 10 DAY 2
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 1 set/ 20 reps
One Arm Row HEAVY 1 set/10 reps ea. Arm
1 set/8 reps ea. Arm
1 rep/ 6 reps ea. Arm
One Arm Seated Row 2 sets/ 10 ea.
Lateral Raises Standing on Dyna Disc 2 sets/10 reps
Alternating Shrugs 2sets/ 20 reps
Bent-over Lateral Raises w/ band 2 sets/ 10 reps
Seated bicep Curls 2 sets/ 10 reps
2 Arm Stdg. DB curls On dyna disc 2 sets/ 10 reps
2 Arm Db Braincrusher 2 sets/ 10 reps
Cable Pull Down 2 sets/ 10 reps
Forearms your Choice 2 sets/ 30 reps
YOGA Program
WEEK 10 DAY 3
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 2 sets/ 20 reps
Wheel Lunges 1set
Release Lunges 2 sets/ 10 reps ea. Leg
Hip Ring 2 sets/ 20 reps
Walking Lunges Over Box Only Hop Over 2 sets/ 20 reps
Squats/Tuck 10 reps
Lf. Lunges/Lf. Hops 10 reps
Rt. Lunges/Rt. Hops 10 reps
Forward Lunges/Scissors 10 reps
Side Lunges/Rebounds 10 reps
One Legged Squats 2 sets/ 6 reps ea. Leg
Seated Calves 2 sets/30 reps
One Arm Figure 8 Band 2 sets/10 reps ea
WEEK 10 DAY 4
Ab and Back Stab.
Agilities
Ball Twists 2 sets/30 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
One Arm Shot Put 2 sets/ 10 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Lat Pull on Front 2 reps/ 10 reps
Lateral Raises On Physio Ball 2 sets/12 reps
Seated Bent-over Lat Raises 2 sets/ 12 reps
Forearms your choice
YOGA program
WEEK 11 DAY 1
Ab and Back Stab.
Agilities
Med-Ball Twists 2 sets/ 30reps
Hip Ring 2 sets/20 reps
Sprints
Sprint 60 yards 12 reps
Jog 60 yds. 12 reps
One Legged Med Ball Touchdowns 6 reps ea. Leg
Standing Calves 2 sets/ 30 reps
Reg. Push-ups 10 reps
Plyo Push-up 10 reps
Leg Curl 10 reps
Rotational 10 reps
Lf. Hand on box 10 reps
Rt. Hand on Box 10 reps
Walking over Box 10 reps
Rotational Again 10 reps
On Dyna Discs 10 reps
Rotator Cuff 2 sets/10 reps ea.
WEEK 11 DAY 2
Ab and Back Stab.
Agilities
Figure 8 Ball Twists 1 set/ 20 reps
One Arm Row HEAVY 1 set/10 reps ea. Arm
1 set/8 reps ea. Arm
1 rep/ 6 reps ea. Arm
One Arm Seated Row 2 sets/ 10 ea.
Lateral Raises Standing on Dyna Disc 2 sets/10 reps
Alternating Shrugs 2sets/ 20 reps
Bent-over Lateral Raises w/ band 2 sets/ 10 reps
Seated bicep Curls 2 sets/ 10 reps
2 Arm Stdg. DB curls On dyna disc 2 sets/ 10 reps
2 Arm Db Braincrusher 2 sets/ 10 reps
Cable Pull Down 2 sets/ 10 reps
Forearms your Choice 2 sets/ 30 reps
YOGA Program
WEEK 11 DAY 3
Ab and Back Stab.
Agilities
Wheel Lunges 1 set/ 10 reps ea. Leg
Release Lunges 1 set
Hip Ring 2 sets/ 20 reps
Sprints 60/60 12 reps
Squats On Dyna Disc 2 sets/10 reps
Forward Lunges w/med Ball Twists 2 sets/30 reps
Seated Calves 2 sets/ 30 reps
Reg. Push-up 10 reps
½ moon Push-up 10 reps
Walking over box 10 reps
Rotational 10 reps
Plyo 10 reps
One Arm DB Press On Phyiso ball
Rotator Cuff 2 sets/ 15 reps
WEEK 11 DAY 4
Ab and Back Stab.
Agilities
Ball Twists 2 sets/30 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
One Arm Shot Put 2 sets/ 10 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Lat Pull on Front 2 reps/ 10 reps
Lateral Raises On Physio Ball 2 sets/12 reps
Seated Bent-over Lat Raises 2 sets/ 12 reps
Forearms your choice
YOGA program
WEEK 12 DAY 1
Ab And Back stab.
Agilities
Med Ball Twists 2 sets/ 20 reps
Hip Ring 2 sets/ 20 reps
Skater Lunges w/twist body weight 2 sets /20 reps
Sprints 60/60 12 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
Figure 8 band 2 sets/ 15 reps
WEEK 12 DAY 2
Ab and Back stab.
Figure 8 Ball twists 2 sets/ 20 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Seated Row w/band 2 sets/ 10 reps ea.
Alternating Shrugs 2 sets/ 20 reps
Standing Lateral Raises w/ band 2 sets/ 12 reps
Bent-over Lateral Raises w/band 2 sets /12 reps
Tricep Pushdowns 1 set/ 20 reps
Bicep Curls w/ band 1 set/ 20 reps
YOGA Program
WEEK 12 DAY 3
Ab and back stab.
Agilities
Med Ball Twists 2sets /30 reps
Hip Ring 2 sets/ 20 reps
Wide Stance plie on Dyna Disc 2 sets/ 15 reps
Sprints 60/60 12 reps
Seated Calves 2 sets/ 30 reps
Reg. Push-up 10 reps
Rotational 10 reps
Walking over Box 10 reps
Plyo 10 reps
Scare Crow w/ dumbbells
WEEK 12 LAST DAY
Ab and Back Stab.
Agilities
Ball Twists 2 sets/30 reps
MED BALL ROUTINE for upper body
Chest Pass Stdg. Kneel Sit 3 sets/10 reps
Soccer Throws Stdg. Kneel Sit 3 sets/10 reps
Shoulder Toss Stdg. Kneel Sit 3 sets/ 10 reps
One Arm Shot Put 2 sets/ 10 reps
One Arm DB Row 3 sets/10 reps
3 sets/8 reps
3 sets/6 reps
One Arm Lat Pull on Front 2 reps/ 10 reps
Lateral Raises On Physio Ball 2 sets/12 reps
Seated Bent-over Lat Raises 2 sets/ 12 reps
Forearms your choice
YOGA program[/quote]
Longest non-quoted post I have seen on this forum ever.