By Neal Prokop, Sport Performance Specialist
Click the top right corner of the youtube playlist to view the exercises in each program.
WORKOUT #1
Equipment Needed: Dumbbells, Stability Ball, Exercise Bench or Chair, Core Sliders
Raise Your Heart Rate – Cardio of Choice
Activate and Mobilize – Mobilization Lower Body 2 (2 sets)
Potentiate – Vector Level 1 (2 sets each side)
A1 – Prisoner Squat 3×15
A2 – Slide Board Body Saw Push Up / 3×10 each side
A3 – Side Plank Hold Top Leg on Bench / 3×20 secs
B1 – SB Leg Curl Extended / 3×10 each side
B2 – Goblet Lateral Lunge / 3×10 each side
B3 – DB Bent Over Alternating Row / 3×8 each side
WORKOUT #2
Equipment Needed: Dumbbells or Kettlebells, TRX or Rope, Core Sliders
Raise Your Heart Rate – Cardio of Choice
Activate and Mobilize – Dynamic Stretches
Potentiate – Snap Down to Squat Jump, Snap Down to Consecutive Hops
A1 – Prisoner Squat / 3×15
A2 – Kneeling MB Chest Pass to Push Up / 3×10
A3 – Side Plank Hold Top Leg on Bench / 3×20
B1 – KB Rack Position Squat / 3×8
B2 – Side Plank Hip Lift / 3×10 each side
B3 -TRX Face Pull / 3×10
WORKOUT #3
Equipment Needed: Dumbbells, Chair or Bench
Raise Your Heart Rate – In Place Warm Up
Activate and Mobilize – Lower Body In Place
Potentiate – Lateral Quickness
Single Leg Hops in Place / 2×5 (each side)
A1 – Rear Foot Elevated Split Squat / 3×10 (each side)
A2 – True Pushup / 3×10
A3 – DB Single Leg Romanian Deadlift / 3×10
A4 – Single Arm DB 3 Point Row / 3×8
B1 – Plank with Arm Raise / 3×8 (each side)
B2 – Hollow Hold / 3×3 (10 sec hold)
B3 – Alternating Side Plank Hold / 3×6 (1 sec hold)
B4 – V-Sit Russian Twist / 3×10 (per side)
And don’t forget to check out our Weekly Performance Challenges!
April 2020 – The Bodyweight 400
