Difficulty: Beginner Primary Equipment: TRX Instructions: 3x60s, rest 2min Workout 1a TRX OH Squat 1b Alternative Reverse Lunge 2a TRX Alternating Single-Leg Hinge 2b Pushup 3a TRX Low Row 3b Straight Leg Situp 4a TRX Squat & Row 4b Plank

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Difficulty: Intermediate Primary Equipment: Medium to Heavy Kettlebell, TRX Secondary Equipment (recommended): Foam Roller, Agility Ladder Instructions: 10 minutes per exercise group for as many sets as possible Warm-up Foam Roll 5min MBSC Flow 5min Agility Ladder Drills 5min Workout 1a. KB Swing x20 H 1b. TRX Hamstring Curl x10 1c. KB Goblet Squat x10 M 2a. TRX…

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Difficulty: Advanced Mobility: For people with good ankle, squat mob, shoulder mob, who need to improve hip hinge mob. Primary Equipment: Medium KB’s x2 12-24kg (choose one pair of weights), Pull-Up Bar Secondary Equipment (recommended): Jump Rope, Foam Roller, Elevated Surface Warm-up Foam Roll (Posterior) < 5min Active Leg Lowering to Bolster 3×3/side MBSC Flow 5min…

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Difficulty: Intermediate Primary Equipment: TRX Instructions: 3x45s per exercise, rest 60s per set Workout 1a OH Squat 1b TRX Plank 2a Mountain Climbers 2b TRX Single-Arm Row 3a OH Split Squat 3b TRX Bicep Curls 4a Crunches 4b TRX Leg Curls

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Difficulty: Advanced Primary Equipment: Barbell, Dumbbells, Resistance Band Secondary Equipment (recommended): Pull-up Bar, Bench, Lat Pull Machine Workout 1a Wide-Grip Pull-Up 4xMax 1b Wide-Grip Lat Pulldown 4×12 rest 90s 2a BB Power Curl 4×6 2b BB Row 4×12 rest 90s 3a BB Bench Press 4×6 3b Diamond Push-Up 4xMax rest 90s 4a DB Seated OH…

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Difficulty: Intermediate Primary Equipment: Barbell, Dumbbells, Leg Machines Secondary Equipment (recommended): Bench Workout 1a BB Deadlift 3×8 1b Alternating Reverse Lunges 3×20 rest 90s 2a DB Rear-Foot Elevated Goblet Split Squat 3×8/side 2b Bench Hip Raise w/ Internal Rotation (Leg Curl) 3×10 rest 60s 3a DB Goblet Squat 3×10 3b Leg Press 3×20 rest 60s…

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Difficulty: Beginner Primary Equipment: Dumbbells, Cable Machine Secondary Equipment (recommended): Adjustable Bench Workout 1 DB OH Press 3×8 rest 60s 2 DB Incline Press 3×8 rest 60s 3 DB Bench Press 3×8 rest 60s 4 DB Row 3×8 rest 60s 5 Machine Seated Row 3×12 rest 60s 6 Reverse-Grip (Underhand) Lat Pulldown 3×12 rest 60s…

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Difficulty: Intermediate Primary Equipment: Barbell, Squat Rack, Kettlebell (medium) Secondary Equipment (recommended): Adjustable Bench, Cable Machine Workout 1a Back Squat 3×10 1b KB Goblet Squat 3×12 rest 90s 2a KB Front Squat 3×10/side 2b KB Single-Arm Row 3×10/side rest 60s 3a Cable Seated Row 3×10 3b KB Hammer Curl 3×12 rest 30s 4a BB Bench…

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Mostly upper body hypertrophy targeting the back, chest, shoulders, and triceps. Difficulty: Intermediate Primary Equipment: Dumbbells (pair of light, medium, and heavy) Secondary Equipment (recommended): Trap Bar, Adjustable Bench, Cable Machine Workout 1a DB Goblet Squat 3×15 1b TB Deadlift 3×10 rest 90s 2a Cable Seated Row 3×15 2b DB Standing Supported Single-Arm Row 3×10/side…

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Difficulty: Intermediate Primary Equipment: Jump Rope, Agility Ladder Instructions: Train on the surface you play on (asphalt, grass, turf, etc.) Start each drill slow, then build up speed, but maintain control. If you get tired, don’t get sloppy, simply slow down. Workout Jump Rope (2-Feet Side-to-Side) 10 minutes rest 3 min Two Foot Runs 10…

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