| MB Standing Overhead Throw x10 It reads toss on your workout card, but change it to throw. Toss reads to easy. I want you to throw lasers (wink). Use the ball weight on the right (see above). Remember, the goal is to throw the ball fast, not throw the ball slow.
Standing is our level 2 progression. You bring the legs back into the equation after removing them to isolate the core. Now your core is challenged to stabilize from a standing position in which you get to use your legs to generate more force. The 2 main goals of the core are (1) to transfer force from the ground to your fingers and (2) to hold pelvic neutral or the Hallow Hold position of pubic bone tilted up, butt squeezed and ribs down. This will reduce injury risk to the low back by preventing arching and will provide stiffness for the lats to stretch against when the ball is reached behind the head.
Linear Hurdle Jump - Double Bounce x5 Jumps = 2-legs Hops = 1-leg Bounds = 1-leg to the other leg
Double bounce landings mean you bounce twice. Bounce once when you land and on the 2nd bounce you jump over the next hurdle. Don't pause on the 2nd bounce. This helps to get your muscles ready to countermove quickly off the ground for next phase's continuous bounce landings. It does this by quickly storing your energy, and then quickly helping you to recruit motor units and your reflexive / elastic / stretch-shortening system to jump rapidly off the 2nd bounce.
It's also super fun & athletic.
Level 1 Jumps are stick the landing. Don't progress until you can stick the landing or I progress you. Landing properly reduces your risk of injury. Most ACL injuries happen during the landing, not the jump. I know it makes your legs & your tired and your legs sore, but that's why you're doing it.
10 Yd Fwd & Bwd Sprint w/ Touch x4 lengths This is to help you decelerate and change direction quickly in the sagittal plane. It also teaches you to get low to the ground, accelerate rapidly and run backwards by reaching. A side effect is it makes you winded, which helps you to get more out of your stability exercise in less time.
Low Plank T's x5e Level 1 last phase = High Plank T's Level 2 this phase = Low Plank T's Working to make it more challenging for you.
DB Complex This is our palms down day. DB Hang Jump Shrug - palms down DB Hang High Pull - palms down DB Hang Muscle Curl - palms neutral DB RDL - palms neutral
DB Load = 30-50% You're have 15 seconds to do 3 reps and you get to rest the difference. Do your reps, well, fast and get some extra rest. Then rest and stretch for 60 seconds.
DB Complexes traditionally are great for fat loss, conditioning and hypertrophy because of the long, time under tension. They're bad a** and I hope you learn to love them. I remember first learning a DB Complex from one of my mentors, Mike Boyle, which I think was a 10 exercise, 10 reps per exercise complex in the last phase before kids left for their sport season. It was intense, sweaty and a huge advantage for those kids conditioning wise. It'll be a great advantage for you.
Reasons to Love DB Complexes: - hypertrophy
- traps
- vertical jump
- grip strength
- upper back muscles
- conditioning
- muscle building
- fat loss
- increased growth hormone and testosterone
- endorphin highs
- stronger
- tougher
- fun & challenging
Strength Training DB Hip Lift We worked the 1st six months of the year to get your core stronger to reduce injury risk, now we're going to continue that work by training your lower abs to curl your pelvis towards your rib cage and train your external oblique muscles. One common injury in soccer and baseball are oblique strains. They're very common in people with anterior pelvic tilts (gymnasts, prego mommas people with large bellies and people who sit too much). Hip Lifts and Reverse Crunches help to reduce this and make your obliques / love handles less pronounced.
Tall Kneeling TRX Y-Raise - Mats The Y-Raise is one of the antagonist muscles to rounded shoulders. It's a very common exercise in overhead sports to reduce injury risk and since summer has a lot of these sports (swimming, volleyball, baseball, softball and tennis) its a good one to have. It also will help to improve your posture, make the front of your body look better and the back of your body. I'd love to do more DB Snatches in our program, but we need more healthy shoulders and postures to do them more often.
Doing the Y-Raise from Tall Kneeling makes it more difficult on the arms because you have less leg support.
Band Push Up (4 sets + PR) We've had success with our don't go home without completing at least 4 sets of pull ups and getting a Personal Record, so we're going to do it with push ups as well. Time to get some of you slow progressors to progress faster by increasing the volume in the workout. Every week 3 and empowerment week, you must do at least 4 sets and get a PR before going home.
Another way to progress faster is to train more often. You know members train 3x/wk and there are some members who have been training 4x/wk. These 4x/wk training weeks help the members progress faster. Maybe you want to consider training more often to get faster results.
We introduce the band as a substitute for the Push Up to Downward Dog. The Push Up to Downward Dog was a great exercise to help you work on your hip mobility for Pike Push Ups and Towel Pikes as well as getting you stronger because of the longer time under tension. We're going to piggy back on the time under tension gains by introducing Band Push Ups. In theory you should be able to do Band Push Ups at the same level as last phase for roughly the same reps because of the time under tension benefits you earned last phase. Women, I recommend trying 1/2" bands first. Fellas try 1" bands first. If you need new bands, get them, they're inexpensive.
DB 1-Leg Squat on Bench - R+L This is the next progression to prepare you for the ultimate party trick and show of strength, flexibility, balance and coordination, the Pistol Squat (coming in phase 9). Stand on a bench, lift dumbbells forward and squat to 90 degrees. Everyone that can do this exercise LOVES it. It lifts your butt and tones your legs. You get stronger on 1-leg which carries over to jumping, hopping, sprinting, decelerating and changing direction. The DB's aren't only to load your leg with more resistance, but they also serve as a counter balance so you can sit back & deep as well as giving you awesome looking anterior deltoids.
If you can't do these yet, work the progressions. Split Squats for balance, mobility and strength Rear Foot Elevated Split Squats for more balance, mobility and strength
1-Leg Squats to the bench for even more balance, mobility and strength 1-Leg Squats on a bench to test where you're at.
The reps are intentionally at 6, to help you to get stronger and because of the balance demands, I don't want to spend all of your strength time on this lone exercise, so we keep the rep number low.
However if you do the same level as last phase, then add 2 reps to what you did last phase, so do 8 reps or add more weight and/or do a higher level and do 6 reps.
Level 1: Split Squats L1a: Body weight L1b: DB Goblet L1c: 2-DB's @ side
Level 2: Rear Foot Elevated Split Squat L2a: body weight L2b: DB Goblet L2c: 2-DB's @ side
Level 3: 1-Leg Squat L1a: Squat to bench L2b: Squat on bench
Conditioning Day 1 = Base Running Day 2 = Band Relays Day 3 = Triathlon Relays
D1. We changed the order so even if time is limited, you'll emphasize a different sprint length. Base running is fun, as is interval sprints of different lengths. Go run bases on a baseball diamond. You'll love it!
D2. We took out the Ready Position Bounces (RPB x1) because they were becoming too confusing with the addition of the band and the post activation potentiation of running with out the bands. Hopefully you get more totally sets because of the subtle change. Remember each row = 3 lengths.
E1. Band Diagonal Run - L E2. Band Diagonal Run - R E3. Band Carioca - L E4. Band Carioca - R E5. Band Power Skip for Height E6. Band Sprint
Length 1 = You run against Band Length 2 = You tow your partner against the band Length 3 = You run without the band.
There are 6 rows, so 18 possible lengths can be completed in 1 full round.
Sets & Reps Look at the sets & reps I recommend. Almost every workout but more like every week, the sets and/or rep recommendations change. Usually during week 1, the teaching week, I aim for 1-2 sets in the time available per exercise. Week 2, I aim for 2 sets / exercise, week 3, 2-3 sets per exercise and week 4, 3 sets per exercise. With the exception of pull ups and push ups, which have goals of 4 sets and a PR for weeks 3 & 4.
The reps also change on the body weight strength exercises. The 4th time you do a bodyweight strength exercise I increase the reps to 10 (2x10) and the 6th time, to 12 (2x12).
Empower yourself to read your cards, plan your workout time on your schedule and get it done. You'll be glad you did and everything will be better.
| 
