Linear Periodized Circuits
Base
Strength / Power
Performance
Base Circuits
Session 1
The load (lbs) is a % of our maximum ability to complete one rep. If you can complete more than 15 reps, add 5 lbs. Rest 30 seconds between each exercise. "B" meant to complete the exercise on the left and right side.
exercise
One Arm Standing Row
One Arm Standing Press
Goblet Squat
Band Pull Aparts
Birddog
Superman
Bridges
Shoulder External Rotations + Wrist Extensions
Wrist Flexor Stretch
Frog Stretch
Load
60% Max
60% Max
60% Max
Sets X Reps
2 x 12 B
2 x 12 B
2 x 12
2 x 10
1 x 10 B
5 x 10 Seconds
1 x 15 B
1 x 15 B Band
1 x 30 Seconds
1 x 30 Seconds
Session 2
The load (lbs) is a % of our maximum ability to complete one rep. If you can complete more than 15 reps, add 5 lbs. Rest 30 seconds between each exercise. "B" meant to complete the exercise on the left and right side. SA = Serratus Anterior
exercise
One Arm Pulldowns
One Arm Overhead Press
Reverse Lunges
Overhead Ball Bounce
Counter Rotations
Planks with SA Push
Mountain Climbers with Twist
Shoulder External Rotations + Wrist Extensions
Wrist Flexor Stretch
Frog Stretch
Load
60% Max
60% Max
60% Max
50% Max
-
-
-
-
-
-
Sets x Reps
2 x 12 B
2 x 12 B
2 x 12 B
1 x 15
1 x 15 B Band
5 x 10 Seconds
1 x 15
1 x 15 B Band
1 x 30 Seconds
1 x 30 Seconds
Strength / Power Circuits
Session 1
The load (lbs) is a % of our maximum ability to complete one rep. If you can complete more than 15 reps, add 5 lbs. Rest 30 seconds between each exercise. "B" meant to complete the exercise on the left and right side. SA = Serratus Anterior
Exercise
Bentover Rows
One Arm Chest Press
Lat Pull Downs
Birddogs on Toes
Reverse Hypers
Bridges with Leg Raise
Shoulder External Rotation + Wrist Extension
Wrist Flexors
Frog
Load
80%
80%
80%
-
-
-
-
-
-
Set X Reps
3 x 5 B
3 x 5 B
3 x 5 B
2 x 10 B
3 x 10 Seconds
1 x 15 B Ball
1 x 15 B Band
1 x 30 Seconds
1 x 30 Seconds
Session 2
The load (lbs) is a % of our maximum ability to complete one rep. If you can complete more than 15 reps, add 5 lbs. Rest 30 seconds between each exercise. "B" meant to complete the exercise on the left and right side. SA = Serratus Anterior
exercise
One Arm Pulldowns
Overhead Press with Plates
Sumo Deadlifts
Lat Pullovers
Standing Stir the Pots
Planks with SA & Rotation
Mountain Climbers on Bosu
Shoulder External Rotation + Wrist Extension
Wrist Flexors
Frog
Load
80%
60%
70%
50-60%
-
-
-
-
-
-
Sets X Reps
3 x 5 B
2 x 10 B
3 x 5
2 x 10
1 x 15 B Band
2 x 10 Seconds B
1 x 40
1 x 15 B Band
30 Seconds
30 Seconds
Performance Circuits
Session 1
The load (lbs) is a % of our maximum ability to complete one rep. If you can complete more than 15 reps, add 5 lbs. Rest 30 seconds between each exercise. "B" meant to complete the exercise on the left and right side. SA = Serratus Anterior
exercise
Bentover Rows
Cable Dips
Single Leg Box Squats
Band Pull Aparts
Birddogs on Toes
Standing Stir the Pots
Bridging w/ Straight Kicks
Shoulder External Rotations + Wrist Extensions
Wrist Flexors
Frog
Load
70%
-
-
-
-
-
-
-
-
-
Sets X Reps
2 x 10 B
3 x 3 B
3 x 5 B
2 x 10 B Band
3 x 10 Seconds B
1 x 15 Band B
1 x 15 B
1 x 15 B Band
30 Seconds
30 Seconds
Session 2
The load (lbs) is a % of our maximum ability to complete one rep. If you can complete more than 15 reps, add 5 lbs. Rest 30 seconds between each exercise. "B" meant to complete the exercise on the left and right side. SA = Serratus Anterior
exercise
Pull-Ups / Chin-Ups
Overhead Press
Single Straight Leg Deadlifts
Lat Pullovers
Stir the Pots on Ball
Ball Bridges with Curl
Shoulder External Rotation + Wrist Extension
Wrist Flexors
Frog
Load
-
80%
70%
-
-
-
-
-
-