* On M-W-F: Very little rest * Flex.

Should be done everyday

between sets of lower, upper, core
& dynamic. Also, very little rest BFS at Home Training - WEEK 4 - make sure you are warmed up
first. 9 hours of sleep a night,
between set 1-4. Do all Set 1 in **We are trying to add additional resistance this week, if possible use a Med. Ball, if lots of water & protein.
order, then 2, 3, 4. not, find something with resistance that you can hold securely and safely.

Workout Monday Tuesday Wed. Thurs. Fri. Sat. Sun.

Warm Up Dot Drill Dot Drill Dot Drill Dot Drill Dot Drill Dot Drill Dot Drill

Set 1: Lower Body Goblet Squat - N/A Vertical Jump (Goal N/A Goblet Squat - N/A N/A
Med. Ball or other - - high as possible) - Med. Ball or other -
1 x 25 (Perfect 1 x 30 1 x 35 (Perfect
Form) Form)
Set 1: Upper Body Standard Grip Push N/A Standard Grip Push N/A Standard Grip Push N/A N/A
Ups - Feet Elevated Ups - Tap opposite Ups - Feet Elevated
- 1 x 15 Shoulder - 1 x 20 - 1 x 20
Set 1: Core V-ups - 1 x 35 N/A Ab Scissors - N/A V-ups - 1 x 35 N/A N/A
Vertical - 1 x 30
each
Set 1: Dynamic Jump Rope - N/A Line Jumps - 2ft - 1 N/A Jump Rope - N/A N/A
Running - 1 x 200 x 30 front to back - Running - 1 x 200
or Mountain 1 x 30 side to side or Mountain
Climbers - 1 x 75 (fast as possible) Climbers - 1 x 75

Set 2: Lower Body Split Leg Squat - N/A Vertical Jump (Goal N/A Split Leg Squat - N/A N/A
Med. Ball, other or - high & fast off the Med. Ball, other or
Body Weight - 1 x ground as possible) Body Weight - 1 x
10 each leg - 1 x 30 15 each leg
Set 2: Upper Body Wide Grip Push N/A Wide Grip Push N/A Wide Grip Push N/A N/A
Ups - Feet Elevated Ups - Tap opposite Ups - Feet Elevated
- 1 x 15 Shoulder - 1 x 15 - 1 x 20
 Workout Monday Tuesday Wed. Thurs. Fri. Sat. Sun.
Set 2: Core T Ab Drill - Flat on N/A Ab Scissors - N/A T Ab Drill - Flat on N/A N/A
back, leg’s straight, Horizontal - 1 x 30 back, leg’s straight,
heels 6” off ground each heels 6” off ground
- feet to Rt hand, - feet to Rt hand,
then Lt hand. 1 x 25 then Lt hand. 1 x 25
each hand. each hand.
Set 2: Dynamic Up-Downs 1 x 35 N/A Mountain Climbers N/A Up-Downs 1 x 35 N/A N/A
- 1 x 75

Set 3: Lower Body Goblet Squat - N/A Split Leg Vertical N/A Goblet Squat - N/A N/A
Med. Ball or other - Jump (Goal - high Med. Ball or other -
1 x 25 (Perfect as possible - switch 1 x 35 (Perfect
Form) stance in air) - 1 x Form)
30
Set 3: Upper Body Standard Grip Push N/A Standard Grip Push N/A Standard Grip Push N/A N/A
Ups - Feet Elevated Ups - Tap opposite Ups - Feet Elevated
- 1 x 15 Shoulder - 1 x 20 - 1 x 20
Set 3: Core V-ups - 1 x 35 N/A Ab Scissors - N/A V-ups - 1 x 35 N/A N/A
Vertical - 1 x 30
each
Set 3: Dynamic Jump Rope - N/A Line Jumps - 2ft - 1 N/A Jump Rope - N/A N/A
Running - 1 x 200 x 30 front to back - Running - 1 x 200
or Mountain 1 x 30 side to side or Mountain
Climbers - 1 x 75 (fast as possible) Climbers - 1 x 75

Set 4: Lower Body Split Leg Squat - N/A Split Leg Vertical N/A Split Leg Squat - N/A N/A
Med. Ball, other or Jump (Goal - high & Med. Ball, other or
Body Weight - 1 x fast off the ground Body Weight - 1 x
10 each leg as possible - switch 15 each leg
stance in air) - 1 x
30

Set 4: Upper Body Wide Grip Push N/A Wide Grip Push N/A Wide Grip Push N/A N/A
Ups - Feet Elevated Ups - Tap opposite Ups - Feet Elevated
- 1 x 15 Shoulder - 1 x 15 - 1 x 20
 Workout Monday Tuesday Wed. Thurs. Fri. Sat. Sun.
Set 4: Core T Ab Drill - Flat on N/A Ab Scissors - N/A T Ab Drill - Flat on N/A N/A
back, leg’s straight, Horizontal - 1 x 30 back, leg’s straight,
heels 6” off ground each heels 6” off ground
- feet to Rt hand, - feet to Rt hand,
then Lt hand. 1 x 25 then Lt hand. 1 x 25
each hand. each hand.
Set 4: Dynamic Up-Downs 1 x 35 N/A Mountain Climbers N/A Up-Downs 1 x 35 N/A N/A
- 1 x 75

Sprint Tech. Work N/A Agility Drills 7 - 12A N/A 5 x 50 yards - focus N/A Agility Drills 13 - 18 N/A
or Agility (6 Cones) 3 x each on head & eyes. (3 Cones) 3 x each
drill with 25 Sec. 5 x 50 yards - focus drill with 20 Sec.
rest btwn. each. on arm rotation. rest btwn. each.
Cones 5 yards 5 x 50 yards - focus Cones 5 yards
apart. Full Speed. on leg drive and apart. Full Speed.
plant on ball of foot.
Full Speed - good
amount of rest
btwn. Not cond. (*If
possible - use a sprint
chute or speed
harness)

Conditioning N/A 4 x 200 Meters - 38 N/A 4 x 200 Meters - 38 N/A 4 x 200 Meters - 38 N/A
sec. or less - 1:50 sec. or less - 1:50 sec. or less - 1:50
min. Rest btwn min. Rest btwn min. Rest btwn
each. 8 x 100 each. 8 x 100 each. 8 x 100
Meters - 18 sec. or Meters - 18 sec. or Meters - 18 sec. or
less - 55 Sec. Rest less - 54 Sec. Rest less - 53 Sec. Rest
btwn each. btwn each. btwn each.

Flexibility 1-2-3-4 Flex. 1-2-3-4 Flex. 1-2-3-4 Flex. 1-2-3-4 Flex. 1-2-3-4 Flex. 1-2-3-4 Flex. 1-2-3-4 Flex.
Program - 30 Sec. Program - 30 Sec. Program - 30 Sec. Program - 30 Sec. Program - 30 Sec. Program - 30 Sec. Program - 30 Sec.
Each Stretch Each Stretch Each Stretch Each Stretch Each Stretch Each Stretch Each Stretch