Week 4

Day 1

1. Leg lock hip lift: 5 reps per side, 10 sec rest

2. Single leg deadlift: 1 set of 8 reps per side, 30 sec rest

Preferred: weight in hand opposite working leg (contralateral).

Regression: weight in hand on the same side as working leg (ipsilateral).

3. Reverse lunge: 8 reps per leg with body weight as the load, 30 sec rest

5. Low row, bilateral: 8 reps, 15 sec rest, with theraband

6. Low row, unilateral: 8 reps per side, 15 sec rest, with a theraband

7. Tall kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest

8. Half kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest

9. Basketball push ups: 5 reps per side, 15 sec rest, 2-2-2 tempo

 If full push ups aren't possible, try:

• Use a step stool or other elevated surface instead of a basketball
• Push ups on your knees
• 7-second planks

Perform two rounds of #1-9.

10. Pull up: alternating grip, 50% of 1RM

Note: neck touches bar.

If full pull ups aren't possible, try:

• Chin up
• Flexed-arm hang 10 sec
• Eccentric-only 30 sec

11. Forward-backward crawl: 15 yards, 15 sec rest

12. Jump rope: 30 sec, 30 sec rest

13. Shuttle sprints: 15 yards, 30 sec at maximum speed with contralateral arm reach (touch the outside foot with the opposite hand when changing direction.)

Day 2

1. Leg lock hip lift: 5 reps per side, 10 sec rest

2. Single leg deadlift: 1 set of 8 reps per side, 30 sec rest

Preferred: weight in hand opposite working leg (contralateral).

Regression: weight in hand on the same side as working leg (ipsilateral).

3. Basketball face-the-corner wall squats: 5 reps/side, 30 sec rest

Perform two rounds of #1-3.

4. Low row, bilateral: 8 reps, 15 sec rest, with theraband

5. Low row, unilateral: 8 reps per side, 15 sec rest, with a theraband

6. Tall kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest

7. Half kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest

8. Basketball push ups: 5 reps per side, 15 sec rest, 2-2-2 tempo

 If full push ups aren't possible, try:

• Use a step stool or other elevated surface instead of a basketball
• Push ups on your knees
• 7-second planks

Perform two rounds of #4-8.

9. Forward-backward crawl: 15 yards, 15 sec rest

10. Lateral crawl: 15 yards, 15 sec rest

11. Run - bike - row: 1 mile - 1.5 miles - 550m @70-80%

Day 3

1. Leg lock hip lift: 5 reps per side, 10 sec rest

2. Single leg deadlift: 1 set of 8 reps per side, 30 sec rest

Preferred: weight in hand opposite working leg (contralateral).

Regression: weight in hand on the same side as working leg (ipsilateral).

3. Reverse lunge: 8 reps per leg with body weight as the load, 30 sec rest

4. Basketball face-the-corner wall squats: 5 reps/side, 30 sec rest

Perform two rounds of #1-4.

5. Low row, bilateral: 8 reps, 15 sec rest, with theraband

6. Low row, unilateral: 8 reps per side, 15 sec rest, with a theraband

Perform two rounds of #5-6.

7. Tall kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest

8. Half kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 15 sec rest

9. Basketball push ups: 5 reps per side, 15 sec rest, 2-2-2 tempo

 If full push ups aren't possible, try:

• Use a step stool or other elevated surface instead of a basketball
• Push ups on your knees
• 7-second planks

Perform two rounds of #7-9.

10. Hanging leg raise: 5RM load, 30 sec rest

Note: Ankle hits bar with spine upright

If full hanging leg raises aren't possible, try knees to chest or knees to waist height.

11. Forward-backward crawl: 15 yards, 15 sec rest

12. Lateral crawl: 15 yards, 15 sec rest

Perform two rounds of #10-12.

13. Jump rope: 30 sec, 30 sec rest

14. Shuttle sprints: 15 yards, 30 sec at maximum speed with contralateral arm reach (touch the outside foot with the opposite hand when changing direction.)

Click on the number below that corresponds to the week of training you're in.