Day 1
Week 1 | Day 1Day 2
Week 1 | Day 2Day 3
Week 2 | Day 3Day 4
Week 2 | Day 4Day 5
Week 3 | Day 5Day 6
Week 3 | Day 6Day 7
Week 4 | Day 7Day 8
Week 4 | Day 8Day 9
Week 5 | Day 9Day 10
Week 5 | Day 10Day 11
Week 6 | Day 11Day 12
Week 6 | Day 12Day 13
Week 7 | Day 13Day 14
Week 7 | Day 14Day 15
Week 8 | Day 15Day 16
Week 8 | Day 16Referencing the video at the top of the page perform the following warm up
1:00 Single Under Re-Test with Jump Rope
3 Sets, increasing speed:
0:30 Air Squats
0:30 Rest
5 Sets
12 Kettlebell Swings
12 DB Thrusters
0:45 Max Supinated Pull-ups
Rest roughly 60 seconds between exercises and 2:00 between sets.
Notes:
• The 12 Kettlebell Swings and Thrusters should be done consecutively.
• You may increase the weight across the sets, but remember the reps need to be in a row.
Hamstring Tissue Maintenance with a Lacrosse Ball