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STRENGTH AND CONDITIONING PROGRAM

Warm up (15 minutes) 2/3 SETS (PICK 5 each day)

1 laps around building

10 Box jumps

10 Burpees

20 Mountain Climbers

20 Push-Ups

15 Hollow to Superman

25 Jumping Jacks

20 Plank Jacks

20 Push-up shoulder touches

15 Lunges

Medicine Ball Exercises

20 Vertical arm passes

-20 MB lunges

-40 Toe taps on MB

-20 shoulder press (10 on each side)

-20 V-Up toe touches

-20 triceps dips with feet on medicine ball

-Bridge formations with 20 medicine ball tosses

Stretches
-Stretch (Diamond Stretch with partner) (30 seconds each partner) 1

minute total

-T- Stretches (25 seconds each side)

-Butterflies (30 seconds)

Chest and Ab Circuit (3 sets)

Push-ups 1 minute 45 seconds 30 seconds


Sit-Ups 1 minute 45 seconds 30 seconds
8 Count Push- 1 minute 45 seconds 30 seconds

Ups
Plank 1 minute 45 seconds 30 seconds
Burpees 1 minute 45 seconds 30 seconds
Russian Twists 1 minute 45 seconds 30 seconds
Offset Push-Ups 1 minute 45 seconds 30 seconds
Toe Touches 1 minute 45 seconds 30 seconds
Relax Catch
1-2 minutes
Your Breath

-Exercises
Lower body

-4 sets of 10 (2 sets with each leg) States with kettle bells (4 minutes)

-Kettle Bell Swings 2 sets of 15 (2 minutes)

-MB Squats to Press 3 sets of 10 (4 minutes)

-RDLs 3 sets of 10 (4 minutes)

-Dumbbell Single Leg Heel Raises 4 sets of 10 (2 each leg) (2 minutes)

-4 sets of 10 (2 sets with each leg) Lounges with weight (Dumbbells,

kettle bells, etc) (5 minutes)

- Dumbbell Step ups 2 sets of 12 (3 minutes)

-Medicine ball sumo squats 2 sets of 12 (2-3 minutes)

Upper body

-Triceps Dips on bench 3 sets of 12 (4 minutes)

- Triceps Extensions on bench 3 sets of 10

-Barbell Shrugs 2 sets of 12 (3 minutes)

-Dumbbell Seated shoulder Press 3 sets of 10

-Medicine ball push-ups 3 sets of 10 (2-3 minutes)

-Dumbbell Front Raises 3 sets of 10 (2-3 minutes)

-Dumbbell Side Raises 3 sets of 10 (2-3 minutes)

-Dumbbell Shoulder Press 2 sets of 12 (3 minutes)

-Dumbbell Shoulder Shrugs 2 sets of 12 (3 minutes)

-Medicine ball push-ups 2 sets of 12 (2-3 minutes)

Core

-MB V-Ups 2 sets of 15


-MB side to side tap- 3 sets of 20

-Side Plank 1 minute hold on each side

-1-Minute Center Plank

Alternating sit-ups with a partner holding weight legs interlocked 2 sets

of 20 (3 minutes)

-Russian Twists with Medicine Ball (Partner back to back) 2 sets of 20 (3

minutes)

-2x1-Minute Plank (2 minute break)

Week 1

Monday Rules of the Weight Room


Tuesday Warm Up
Wednesday Safety Lifting
Thursday
Friday Fun Friday

Week 2

Monday Upper body Bench press

Incline

Decline

Free weight

press

Overhead press
Tuesday Lower body Squats

RDL

Front Cleans

Box Jumps

Wednesday Biceps Triceps Dips

Curls

Triceps

extensions

Thursday Back/ Abs Back Flys

Russian Twists

Planks

Rows
Friday Circuit Ab Circuit

Week 3

Monday Upper body MB push ups

Front Raises

Side Raises

Shoulder Shrugs
Tuesday Lower body RDL

Kettle Bell

Swings

Sumo Squats

Lunges
Wednesday Biceps Triceps Curls

Skull Crushers

Hammer fist

curls

Dips
Thursday Back/ Abs Toe Touches

Back Flys

Side Planks

MB V ups
Friday Circuit Chest

Week 4

Monday Upper body Grizzlies

Shoulder Press

MB push ups

8 count push

ups
Tuesday Lower body States

Lunges

Step ups

Heel raises
Wednesday Biceps Triceps Tri Extensions

Barbell curls

DB pull over

Skull crushers
Thursday Back/ Abs Partner MB twist
Interlocking leg

sit ups

DL

Back extensions
Friday Circuit Jump Rope

Week 5

Monday Upper body Bench

Incline DB press

Push ups

Grizzlies
Tuesday Lower body Front Squats

Cleans

MB lunges

Sumo Squats
Wednesday Biceps Triceps Skull Crushers

Hammer curls

Int/ext rotation

1 arm DB

snatch
Thursday Back/ Abs V- ups

Back Flys

Side Planks

Rows
Friday Circuit Medicine ball
Week 6

Monday Upper body Bench press

Incline

Decline

Free weight

press

Overhead press

Tuesday Lower body Squats

RDL

Front Cleans

Box Jumps

Wednesday Biceps Triceps Dips

Curls

Triceps

extensions

Thursday Back/ Abs Back Flys

Russian Twists

Planks

Rows
Friday Circuit Ab Circuit
Week 7

Monday Upper body Grizzlies

Shoulder Press

MB push ups

8 count push

ups
Tuesday Lower body States

Lunges

Step ups

Heel raises
Wednesday Biceps Triceps Tri Extensions

Barbell curls

DB pull over

Skull crushers
Thursday Back/ Abs Partner MB twist

Interlocking leg

sit ups

DL

Back extensions
Friday Circuit Jump Rope

Week 8

Monday Upper body MB push ups

Front Raises

Side Raises

Shoulder Shrugs
Tuesday Lower body RDL

Kettle Bell

Swings

Sumo Squats

Lunges
Wednesday Biceps Triceps Curls

Skull Crushers

Hammer fist

curls

Dips
Thursday Back/ Abs Toe Touches

Back Flys

Side Planks

MB V ups
Friday Circuit Chest

Week 9

Monday Upper body MB push ups

Front Raises

Side Raises

Shoulder Shrugs
Tuesday Lower body RDL

Kettle Bell

Swings

Sumo Squats

Lunges
Wednesday Biceps Triceps Curls

Skull Crushers

Hammer fist

curls

Dips
Thursday Back/ Abs Toe Touches

Back Flys

Side Planks

MB V ups
Friday Circuit Chest

Week 10

Monday Upper body Bench press

Incline

Decline

Free weight

press

Overhead press

Tuesday Lower body Squats

RDL

Front Cleans

Box Jumps

Wednesday Biceps Triceps Dips


Curls

Triceps

extensions

Thursday Back/ Abs Back Flys

Russian Twists

Planks

Rows
Friday Circuit Ab Circuit