Workout Protocols
Workout Techniques (Refer to Training Concepts for intensity, sets, rep count)
Warm-Up
Push-Ups
Reverse Dumbbell Flies (rotator cuff exercises)
Bent Over Dumbbell Rows
Cable Chest Flies
Primary
Bench Press
Dumbbell Chest Press
Incline Chest Press
Decline Chest Press
Svend Press
Medical Cable Adduction
Plyometric Push-Ups w/ Clap
Cool-Down
Bench Dumbbell Flies
Incline Push-Ups
Spin Bike (5 min.)
Workout Techniques (Refer to Training Concepts for intensity, sets, rep count)
Warm-Up
Bodyweight Squats
Alternating Lunges
Jumprope: Down Unders
Walking/Jogging/Running
Primary
Barbell Squat
Barbell Lunges
Box Jumps
Deadlifts
Seated Hamstring Curls
Seated Leg Extension
Cool-Down
Yoga Stretches
Hurdler Stretch
Spin Bike (5 min.)
Workout Techniques (Refer to Training Concepts for intensity, sets, rep count)
Warm-Up
Bodyweight Squats
Alternating Lunges
Jumprope: Down Unders
Walking/Jogging/Running
Primary
Barbell Squat
Barbell Lunges
Floor Hip Abduction
Hip Bridge
Banded Crab Walks
Leg Extensions
Reverse Lunges
Cool-Down
Stair Master
Elliptical
Spin Bike (5 min.)
Workout Techniques (Refer to Training Concepts for intensity, sets, rep count)
Warm-Up
Bodyweight Squats
Alternating Lunges
Straight-leg calf stretch against wall
Walking/Jogging/Running
Primary
Barbell Squat
Standing barbell calf raises
Seated DB Calf Raise
Dumbbell jump squats
Box Jumps
Jumprope
Farmer’s Walk (Tiptoes)
Cool-Down
Downward Dog
Spin Bike (5 min.)
Workout Techniques (Refer to Training Concepts for intensity, sets, rep count)
Warm-Up
Push-Ups
Reverse Dumbbell Flies (rotator cuff exercises)
Bent Over Dumbbell Rows
Cable Chest Flies
Primary
Pull-Ups
Lat Pull Downs
Seated Rows
Bent Over Isolateral Dumbbell Row
Rope Face Pulls
Pendlay Rows
Bent Over Barbell Rows
Cool-Down
Cable Flies
Yoga
Workout Techniques (Refer to Training Concepts for intensity, sets, rep count)
Warm-Up
Shoulder Rolls
Pike Push-Ups
Cross Arm Stretch and Swings
Primary
Barbell Overhead Shoulder Press
Seated DB Shoulder Press
Seated Rear Lateral Raise
Bent-over DB Lateral Raise
Front Raise
Standing DB Shrugs
Cool-Down
Face Pulls
Wide-legged Standing Forward Bend
Thread the Needle
Workout Techniques (Refer to Training Concepts for intensity, sets, rep count)
Warm-Up
Treadmill
Banded Bicep Curls
Primary
Hammer Curls
EZ Barbell Curls
Incline Cable Flies
Dumbbell Wrist Twists
Decline Dumbbell Curls
Cool-Down
Banded Biceps Curls
Spin Bike (5 min.)
Workout Techniques (Refer to Training Concepts for intensity, sets, rep count)
Warm-Up
Treadmill
Push-Ups
Behind-the-Head Triceps Stretch
Primary
Bench Press (Close Grip)
Incline DB Chest Press
Diamond Push-Ups
Standing Triceps Overhead Extension
Cable Rope Tricep Pushdown
Cool-Down
Dips
Spin Bike (5 min.)