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    Conditioning Week 2

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    api-462973336
    The document outlines a weekly workout plan with 7 stations and different exercises prescribed for each day of the week. Exercises include bodyweight movements like squats, lunges, planks, and jumps as well as exercises using weights like bicep curls and overhead presses. Form and progression using weights is emphasized. The plan aims to develop muscle memory for athletic movements through varied functional exercises each day.

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    Download as PDF, TXT or read online from Scribd

    Conditioning Week 2

    Uploaded by

    api-462973336
    56 views2 pages
    The document outlines a weekly workout plan with 7 stations and different exercises prescribed for each day of the week. Exercises include bodyweight movements like squats, lunges, planks, and jumps as well as exercises using weights like bicep curls and overhead presses. Form and progression using weights is emphasized. The plan aims to develop muscle memory for athletic movements through varied functional exercises each day.

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    conditioning week 2

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    The document outlines a weekly workout plan with 7 stations and different exercises prescribed for each day of the week. Exercises include bodyweight movements like squats, lunges, planks, and jumps as well as exercises using weights like bicep curls and overhead presses. Form and progression using weights is emphasized. The plan aims to develop muscle memory for athletic movements through varied functional exercises each day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    56 views2 pages

    Conditioning Week 2

    Uploaded by

    api-462973336
    The document outlines a weekly workout plan with 7 stations and different exercises prescribed for each day of the week. Exercises include bodyweight movements like squats, lunges, planks, and jumps as well as exercises using weights like bicep curls and overhead presses. Form and progression using weights is emphasized. The plan aims to develop muscle memory for athletic movements through varied functional exercises each day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Week 2

    Monday Tuesday Wednesday Thursday Friday

    Do the suggested Suggested Warm Suggested Warm Suggested Warm Suggested Warm Suggested Warm
    warm up at least if Up Up Up Up Up
    not more

    Station 1 Front/Back Jump Surrenders - each Tricep Dips 180 degree jump Unilateral Abducter
    Squats leg leading, toes squats Glute Bridges
    forward, hold form,
    use weights if you
    can

    Station 2 Plank Jacks Split Jump Lunge Burpees Side Lunge to Back Plank ups
    (Plyometric Split Lunge - do your
    Squat in reps with one leg
    plyometrics then do the other -
    workout handbook) use weights if you
    - alternate lunges can
    but jump for height
    from one lunge to
    the next - make
    sure to use your
    arms as you would
    in an approach - if
    this is easy use
    weights but watch
    a video first for
    form

    Station 3 Skater Strides Plank Shoulder Bilateral Press Wall Sit with Calf Bicep Curl to
    Touches Raise Overhead Press

    Station 4 Split Squats (Not Squats - Use Squat to overhead Sumo Squats - use Romanian Dead Lift
    the same as split weights if you can press weight if you can - each leg
    squat jumps) - Use
    weights if you can

    Station 5 Reverse Lunges - Plank Ups - start in Renegade Row Front/Back Jump Lunge Jumps
    each leg, slow for fore arm plank and Squats
    for and recovery move to high plank
    then back to
    forearm. Lead with
    one arm for your
    reps then lead with
    other arm ( 5
    putting left arm
    down and up first,
    5 putting right arm
    down and up first)

    1
    Monday Tuesday Wednesday Thursday Friday

    Station 6 Russian Twists - Froggers Russian Twists Tuck Jumps Wood Chops -
    twist both ways for need to do both
    1 rep - use weights sides
    if you can

    Station 7 Burpees - Make Mountain Climbers Crab Walks Mountain Climbers Burpees
    sure you are
    keeping form and
    exploding for height
    when you jump - if
    you are a blocker
    you need to be
    doing jumping just
    like you would
    block pressing your
    arms out over the
    net, this is muscle
    memory
    development

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