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 Home Bodyweight WorkoutCoach Robinson980-613-6257Twitter: CoachDrob97Remind App: Text @83bkhk to 81010 for all updated information Office Hours: 9:30 - 11:30“The Secret of Your Success is Determined by Your Daily Agenda.” John MaxwellThe habits we form during this time of quarantine can either be extremely productive or unproductive, use this time to better your health, both mentally and physically! In this program you will find workouts that you can do at home with minimal resources during this time of quarantine. Each week has 3 strength and core workouts, and 2 speed /agility. Warm UpsLower Body WarmupToe Scoops 5 Each LegWorld’s Greatest 5 Each LegOpen The Gate 5 Each LegClose the Gate 5 Each LegSpeed WarmupHigh Skips 20 yards x2Backwards Skips 20 yards x2Knee Hugs 20 YardsHigh Knee Walks 20 YardsFront Lunge & Press 1 x 6 RepsHigh Knee 10 Yards -- Sprint 10Ankle Grabs - 20 YardsButt Kick Walks - 20 YardsButt Kicks - 20 YardsBackpedalTotal Body WarmupNeck Rolls - 10 Right & 10 LeftArm Circles - 10 Forward & 10 BackwardsFrankenstiens - 10 Each LegLeg Swings10 Right- 5 Linear & 5 Lateral10 Left - 5 Linear & 5 LateralAgility WarmupHigh Slide (Step-Step-- Push-Pull) x2Low Slide x2Leg Cradle - 20 yardsOver Walks- 20 Yards (Right)Front Lunge & Press - 6 RepsOver Walks - 20 Yards (Left)Broad Jumps - 20 YardsUnder Walks - 20 Yards (Right)Broad Jumps - 20 YardsUnder Walks - 20 Yards (Left)Carioca - 20 Yards (Right)Side Bounds - 20 Yards (Right)Carioca - 20 Yards (Left)Side Bounds - 20 Yards (Left)Upper Body WarmupArm Swings - 10 Arm Across - 5 & 5 Each Arm -- Hold for 5 SecArm Behind head- 5 & 5 Each Arm -- Hold for 5 SecWeek 1 Day 1: Lower Bulldog JacksLower Body Warmup Set 1 Deep Squats -- 3 X 10Single Leg RDL -- 3 X 10+10Set 2Split Squats -- 3 X 8+8Tuck Jumps -- 3 X 10Set 3Bridges (Hip Thrusters) -- 3 X 10Planks -- 3 X 30secsWeek 1 Day 2: Speed● Bulldogs JacksSpeed Warm Up● 3 minute break ● Kneeling starts 10 yards ○ Right leg 3x ○ Left leg 3x ● Chest starts 10 yards 2x ● Pushups start with knee drive 10 yards 4x (2 each leg) ● 3 min break ● 25 yard sprints 2x5 ○ One minute between reps , 5 mins between sets Week 1 Day 3 Bulldog JacksTotal Body Warmup“Dawg Maker 510 WORKOUT” Jump Squats x 20 Shoulder Taps x 20Russian Twist x 20 Air Squats x 20 Spiderman Push ups x 10 Ankle Touches x 20 Air Press & Hold x 20Lunge Jumps x 20 Push Ups x 20Total reps = 170 Complete circuit 3x = 170 x 3 = 510 reps Week 1 Day 4: AgilityBulldog JacksAgility Warm-up3 Minute BreakChange of Direction Strengtheners Right Leg 3xLeft Leg 3x Line Hops ○ Front to Back 15 seconds ○ Side to side 15 seconds ○ Rt. Foot front to back 15 seconds ○ Lt. Foot front to back 15 seconds ○ Rt. Foot side to side 15 seconds ○ Lt. Foot side to side 15 seconds ○ Ali Shuffle 15 seconds ○ Criss Cross 15 seconds ** Do each Hop 2x’sWeek 1 Day 5Bulldogs JacksUpper Body Warm-upSet 1Push Ups - 3 x 10Mountain Climbers - 3 x 20Set 2Low Plank to High Plank to Push Up - 3 x 10Punches - 3 x 20Set 3 Chair DipsV upsWeek 2 Day 1: Lower Bulldog JacksLower Body Warmup Set 1 Isometric Squats -- 3 X 10 -- 5 Sec Hold Each SquatWalkout Push ups - 3 x 10Set 2Bulgarian Squats -- 3 X 8+8Squat Jumps -- 3 X 10Set 3Bridges (Hip Thrusters) -- 3 X 10Planks -- 3 X 30secsWeek 2 Day 2: Speed● Bulldogs JacksSpeed Warm Up● 3 minute break ● Kneeling starts 10 yards ○ Right leg 3x ○ Left leg 3x ● Chest starts 10 yards 2x ● Pushups start with knee drive 10 yards 4x (2 each leg) ● 3 min break 25 Yard Falling Starts 2 x 5○ One minute between reps , 5 mins between sets Week 2 Day 3 Bulldog JacksTotal Body Warmup“Playing with cards” - You will need a deck of cards,Jokers = 10 Burpees - Face cards (king queen jack) = 11 reps - Aces = 12 reps - All other numbers = number of reps - Shuffle a deck of cards, draw a card and complete the exercise and reps on the card. - Do 26 cards (half the deck)Spade - air squats Clubs - pushups Diamonds - alternating v ups (7= 7 reps each side) Hearts - knee tuck jumps Week 2 Day 4: AgilityBulldog JacksAgility Warm-up3 Minute BreakChange of Direction Strengtheners Right Leg 4xLeft Leg 4x Line Hops ○ Front to Back 15 seconds ○ Side to side 15 seconds ○ Rt. Foot front to back 15 seconds ○ Lt. Foot front to back 15 seconds ○ Rt. Foot side to side 15 seconds ○ Lt. Foot side to side 15 seconds ○ Ali Shuffle 15 seconds ○ Criss Cross 15 seconds ** Do each Hop 3x’sWeek 2 Day 5Bulldogs JacksUpper Body Warm-upSet 121 Savage - 3 x 7+7+7 (7 Wide, 7 Regular, 7 Diamond) Oblique Mountain Climbers - 3 x 20Set 2Staggered Push Ups - 3 x 10Punches - 3 x 20Set 3 Chair Dips - 3 x 10Crunches 3 x 20Week 3 Day 1: Lower Bulldog JacksLower Body Warmup Lunge medley (Hold Each Lunge for 3 Seconds)10 reps each leg of forward lunge 10 reps each leg backward lunge 10 reps each leg lateral lunge - Right 10 reps each leg lateral lunge - Left 4 min break - 8 reps each leg of everything - 3 min break -6 reps each leg of everything - 2 min break -4 reps each leg of everything - 1 min break - 2 reps each leg of everything Week 3 Day 2: Speed● Bulldogs JacksSpeed Warm Up● 3 minute break ● Kneeling starts 10 yards ○ Right leg 3x ○ Left leg 3x ● Chest starts 10 yards 2x ● Pushups start with knee drive 10 yards 4x (2 each leg) ● 3 min break 25 Yard Falling Starts 2 x 5○ One minute between reps , 5 mins between sets Week 3 Day 3 Bulldog JacksTotal Body Warmup“Dawg Maker 630 WORKOUT” Jump Squats x 20 Shoulder Taps x 20Russian Twist x 25 Air Squats x 25 Spiderman Push ups x 20 Ankle Touches x 30 Air Press & Hold x 25Lunge Jumps x 20 Push Ups x 25Total reps = 170 Complete circuit 3x = 210 x 3 = 630 reps Week 3 Day 4: AgilityBulldog JacksAgility Warm-up3 Minute BreakChange of Direction Strengtheners Right Leg 5xLeft Leg 5x Line Hops ○ Front to Back 15 seconds ○ Side to side 15 seconds ○ Rt. Foot front to back 15 seconds ○ Lt. Foot front to back 15 seconds ○ Rt. Foot side to side 15 seconds ○ Lt. Foot side to side 15 seconds ○ Ali Shuffle 15 seconds ○ Criss Cross 15 seconds ** Do each Hop 4x’sWeek 3 Day 5Bulldogs JacksUpper Body Warm-upSet 1Shoulder Push ups - 3 x 10 Opposite Knee Opposite Elbow Mountain Climbers - 3 x 20Set 2Incline Push Ups - 3 x 10Punches - 3 x 20Set 3 Chair Dips - 3 x 10Toe Touches 3 x 20Week 4 Day 1: Lower Bulldog JacksLower Body Warmup Set 1 Squat to Squat Jumps -- 3 X 10+10Walk Out Push Ups 3 x 10Set 2Single Leg Squats -- 3 X 8+8Kneeling Jumps -- 3 X 10Set 3Single Leg Bridges (Hip Thrusters) -- 3 X 10+10Planks -- 3 X 45secsWeek 4 Day 2: Speed● Bulldogs JacksSpeed Warm Up● 3 minute break ● Kneeling starts 10 yards ○ Right leg 3x ○ Left leg 3x ● Chest starts 10 yards 2x ● Pushups start with knee drive 10 yards 4x (2 each leg) ● 3 min break Falling Starts & Push Ups Starts (30’s, 20’s 10’s)3 Reps Each Distance Per Start○ One minute between reps , 5 mins between sets Week 4 Day 3 Bulldog JacksTotal Body Warmup“Playing with cards” - You will need a deck of cards,Jokers = 10 Burpees - Face cards (king queen jack) = 11 reps - Aces = 12 reps - All other numbers = number of reps - Shuffle a deck of cards, draw a card and complete the exercise and reps on the card. - Do 26 cards (half the deck)Spade - air squats Clubs - pushups Diamonds - alternating v ups (7= 7 reps each side) Hearts - knee tuck jumps Week 4 Day 4: AgilityBulldog JacksAgility Warm-up3 Minute BreakChange of Direction Strengtheners (3 Sets, Down & Back is 1)Right Leg 6xLeft Leg 6x Line Hops ○ Front to Back 30 seconds ○ Side to side 30 seconds ○ Rt. Foot front to back 30 seconds ○ Lt. Foot front to back 30 seconds ○ Rt. Foot side to side 30 seconds ○ Lt. Foot side to side 30 seconds ○ Ali Shuffle 30 seconds ○ Criss Cross 30 seconds ** Do each Hop 2x’sWeek 4 Day 5Bulldogs JacksUpper Body Warm-upSet 1Push ups - 3 x 15 Mountain Climbers - 3 x 20Set 2Decline Push Ups - 3 x 10Punches - 3 x 20Set 3 Chair Dips - 3 x 15Crunches 3 x 25Week 5 Day 1: Lower Bulldog JacksLower Body Warmup Lunge medley (Hold Each Lunge for 3 Seconds)10 reps each leg of forward lunge 10 reps each leg backward lunge 10 reps each leg lateral lunge - Right 10 reps each leg lateral lunge - Left 4 min break - 8 reps each leg of everything - 3 min break -6 reps each leg of everything - 2 min break -4 reps each leg of everything - 1 min break - 2 reps each leg of everything Week 5 Day 2: Speed● Bulldogs JacksSpeed Warm Up● 3 minute break ● Kneeling starts 10 yards ○ Right leg 3x ○ Left leg 3x ● Chest starts 10 yards 2x ● Falling start with knee drive 10 yards 4x (2 each leg) ● 3 min break Stance Starts & Push Ups Starts (30’s, 20’s 10’s)3 Reps Each Distance Per Start○ One minute between reps , 5 mins between sets Week 5 Day 3 Bulldog JacksTotal Body Warmup“Dawg Maker 630 WORKOUT” Jump Squats x 20 Shoulder Taps x 20Russian Twist x 25 Air Squats x 25 Spiderman Push ups x 20 Ankle Touches x 30 Air Press & Hold x 25Lunge Jumps x 20 Push Ups x 25Total reps = 210 Complete circuit 3x = 210 x 3 = 630 reps Week 5 Day 4: AgilityBulldog JacksAgility Warm-up3 Minute BreakChange of Direction Strengtheners Right Leg 7xLeft Leg 7x Line Hops ○ Front to Back 30 seconds ○ Side to side 30 seconds ○ Rt. Foot front to back 30 seconds ○ Lt. Foot front to back 30 seconds ○ Rt. Foot side to side 30 seconds ○ Lt. Foot side to side 30 seconds ○ Ali Shuffle 30 seconds ○ Criss Cross 30 seconds ** Do each Hop 3x’sWeek 5 Day 5Bulldogs JacksUpper Body Warm-upSet 121 Savage - 3 x 7+7+7 (7 Wide, 7 Regular, 7 Close [Diamond]) Oblique Mountain Climbers - 3 x 20Set 2Spiderman Push Ups - 3 x 10Punches - 3 x 20Set 3 Chair Dips - 3 x 20Knee to Chest 3 x 20Week 6 Day 1: Lower Bulldog JacksLower Body Warmup Set 1 Squat to Squat Jumps to Tuck Jumps -- 3 X 7+7+7Single Leg RDL - 3 x 10+10Set 2Single Leg Squats -- 3 X 8+8Kneeling Jumps -- 3 X 10Set 3Single Leg Bridges (Hip Thrusters) -- 3 X 10+10Planks -- 3 X 60 SecsWeek 6 Day 2: Speed● Bulldogs JacksSpeed Warm Up● 3 minute break ● Kneeling starts 10 yards ○ Right leg 3x ○ Left leg 3x ● Chest starts 10 yards 2x ● Falling start with knee drive 10 yards 4x (2 each leg) ● 3 min break Stance Starts, Push Ups Starts, Back Starts (30’s, 20’s 10’s)3 Reps Each Distance Per Start (27 Total Sprints-- 9:30’s, 9:20’s, 9:10’s)○ One minute between reps , 5 mins between sets Week 6 Day 3 Bulldog JacksTotal Body Warmup“Playing with cards” - You will need a deck of cards,Jokers = 10 Burpees - Face cards (king queen jack) = 11 reps - Aces = 12 reps - All other numbers = number of reps - Shuffle a deck of cards, draw a card and complete the exercise and reps on the card. - Do 26 cards (half the deck)Spade - air squats Clubs - pushups Diamonds - alternating v ups (7= 7 reps each side) Hearts - knee tuck jumps Week 6 Day 4: AgilityBulldog JacksAgility Warm-up3 Minute BreakChange of Direction Strengtheners (3 Sets, Down & Back is 1)Right Leg 8xLeft Leg 8x Line Hops ○ Front to Back 30 seconds ○ Side to side 30 seconds ○ Rt. Foot front to back 30 seconds ○ Lt. Foot front to back 30 seconds ○ Rt. Foot side to side 30 seconds ○ Lt. Foot side to side 30 seconds ○ Ali Shuffle 30 seconds ○ Criss Cross 30 seconds ** Do each Hop 4x’sWeek 6 Day 5Bulldogs JacksUpper Body Warm-upSet 1Push ups - 3 x 20 Mountain Climbers - 3 x 20Set 2Clap Push Ups - 3 x 10Punches - 3 x 20Set 3 Chair Dips - 3 x 25Crunches 3 x 30Week 7 Day 1: Lower Bulldog JacksLower Body Warmup WorkoutRun for Two Minutes Afterwards 25-- Push ups, 25 Squats, 25 Sit Ups Your Choice of which varitions you want to use for each exercise… ex. Split Squats, Diamond Pushups, or Toe TouchesRepeat THREE more times. Total of 4 SetsWeek 7 Day 2: Speed● Bulldogs JacksSpeed Warm Up● 3 minute break ● Kneeling starts 10 yards ○ Right leg 3x ○ Left leg 3x ● Chest starts 10 yards 2x ● Falling start with knee drive 10 yards 4x (2 each leg) ● 3 min break Stance Starts, Push Ups Starts, Back Starts (30’s, 20’s 10’s)3 Reps Each Distance Per Start (27 Total Sprints-- 9:30’s, 9:20’s, 9:10’s)○ One minute between reps , 5 mins between sets Week 7 Day 3 Bulldog JacksTotal Body Warmup? Mile run or 3 ? Minute run“Playing with cards” - You will need a deck of cards,Jokers = 10 Burpees - Face cards (king queen jack) = 11 reps - Aces = 12 reps - All other numbers = number of reps - Shuffle a deck of cards, draw a card and complete the exercise and reps on the card. - Do 26 cards (half the deck)Spade - air squats Clubs - pushups Diamonds - alternating v ups (7= 7 reps each side) Hearts - knee tuck jumps ? Mile run or 3 ? Minute runWeek 6 Day 4: AgilityBulldog JacksAgility Warm-up3 Minute BreakChange of Direction Strengtheners (3 Sets, Down & Back is 1)Right Leg 8xLeft Leg 8x Line Hops ○ Front to Back 30 seconds ○ Side to side 30 seconds ○ Rt. Foot front to back 30 seconds ○ Lt. Foot front to back 30 seconds ○ Rt. Foot side to side 30 seconds ○ Lt. Foot side to side 30 seconds ○ Ali Shuffle 30 seconds ○ Criss Cross 30 seconds ** Do each Hop 4x’sWeek 7 Day 5Bulldogs JacksUpper Body Warm-upJog for 2 MinutesWalk for 3 MinutesStride for 1 Minute (75% Speed-- Great Knee Length)Walk for 2 MinutesRepeat Stride Repeat WalkRepeat StrideRepeat WalkTotal of 3 Sets of StridesSprint for 30 Seconds (Top Speed)Walk for a MinuteRepeat Sprints 4 More TimesRepeat 1 Minute Walk after each setTotal of 5 Sets of Sprints 800 Club200 Push Ups, 200 Jumps, 200 Sit Ups, 200 SquatsYour Choice of which variation you want to use for each exercise.Week 8 Day 1: Lower Bulldog JacksLower Body Warmup WorkoutRun for Three Minutes Afterwards 25-- Push ups, 25 Squats, 25 Sit Ups Your Choice of which varitions you want to use for each exercise… ex. Split Squats, Diamond Pushups, or Toe TouchesRepeat THREE more times. Total of 4 SetsWeek 8 Day 2: Speed● Bulldogs JacksSpeed Warm Up● 3 minute break ● Kneeling starts 10 yards ○ Right leg 3x ○ Left leg 3x ● Chest starts 10 yards 2x ● Falling start with knee drive 10 yards 4x (2 each leg) ● 3 min break Stance Starts, Push Ups Starts, Back Starts (30’s, 20’s 10’s)3 Reps Each Distance Per Start (27 Total Sprints-- 9:30’s, 9:20’s, 9:10’s)○ One minute between reps , 5 mins between sets Week 8 Day 3 Bulldog JacksTotal Body Warmup? Mile run or 3 ? Minute run“Playing with cards” - You will need a deck of cards,Jokers = 10 Burpees - Face cards (king queen jack) = 11 reps - Aces = 12 reps - All other numbers = number of reps - Shuffle a deck of cards, draw a card and complete the exercise and reps on the card. - Do 26 cards (half the deck)Spade - air squats Clubs - pushups Diamonds - alternating v ups (7= 7 reps each side) Hearts - knee tuck jumps ? Mile run or 3 ? Minute runWeek 8 Day 4: AgilityBulldog JacksAgility Warm-up3 Minute BreakChange of Direction Strengtheners (3 Sets, Down & Back is 1)Right Leg 8xLeft Leg 8x Line Hops ○ Front to Back 30 seconds ○ Side to side 30 seconds ○ Rt. Foot front to back 30 seconds ○ Lt. Foot front to back 30 seconds ○ Rt. Foot side to side 30 seconds ○ Lt. Foot side to side 30 seconds ○ Ali Shuffle 30 seconds ○ Criss Cross 30 seconds ** Do each Hop 4x’sWeek 8 Day 5Bulldogs JacksUpper Body Warm-upJog for 2 MinutesWalk for 3 MinutesStride for 1 Minute (75% Speed-- Great Knee Length)Walk for 2 MinutesRepeat Stride Repeat WalkRepeat StrideRepeat WalkTotal of 3 Sets of StridesSprint for 30 Seconds (Top Speed)Walk for a MinuteRepeat Sprints 4 More TimesRepeat 1 Minute Walk after each setTotal of 5 Sets of Sprints 900 Club225 Push Ups, 225 Jumps, 225 Sit Ups, 225 SquatsYour Choice of which variation you want to use for each exercise.Week 9: OFF Week 10 Day 1: Lower Bulldog JacksLower Body Warmup WorkoutRun for Two Minutes Afterwards 25-- Push ups, 25 Squats, 25 Sit Ups Your Choice of which varitions you want to use for each exercise… ex. Split Squats, Diamond Pushups, or Toe TouchesRepeat THREE more times. Total of 4 SetsWeek 10 Day 2: Speed● Bulldogs JacksSpeed Warm Up● 3 minute break ● Kneeling starts 10 yards ○ Right leg 3x ○ Left leg 3x ● Chest starts 10 yards 2x ● Falling start with knee drive 10 yards 4x (2 each leg) ● 3 min break Stance Starts, Push Ups Starts, Back Starts (30’s, 20’s 10’s)3 Reps Each Distance Per Start (27 Total Sprints-- 9:30’s, 9:20’s, 9:10’s)○ One minute between reps , 5 mins between sets Week 10 Day 3 Bulldog JacksTotal Body Warmup? Mile run or 3 ? Minute run“Playing with cards” - You will need a deck of cards,Jokers = 10 Burpees - Face cards (king queen jack) = 11 reps - Aces = 12 reps - All other numbers = number of reps - Shuffle a deck of cards, draw a card and complete the exercise and reps on the card. - Do 26 cards (half the deck)Spade - air squats Clubs - pushups Diamonds - alternating v ups (7= 7 reps each side) Hearts - knee tuck jumps ? Mile run or 3 ? Minute runWeek 10 Day 4: AgilityBulldog JacksAgility Warm-up3 Minute BreakChange of Direction Strengtheners (3 Sets, Down & Back is 1)Right Leg 8xLeft Leg 8x Line Hops ○ Front to Back 30 seconds ○ Side to side 30 seconds ○ Rt. Foot front to back 30 seconds ○ Lt. Foot front to back 30 seconds ○ Rt. Foot side to side 30 seconds ○ Lt. Foot side to side 30 seconds ○ Ali Shuffle 30 seconds ○ Criss Cross 30 seconds ** Do each Hop 4x’sWeek 10 Day 5Bulldogs JacksUpper Body Warm-upJog for 2 MinutesWalk for 3 MinutesStride for 1 Minute (75% Speed-- Great Knee Length)Walk for 2 MinutesRepeat Stride Repeat WalkRepeat StrideRepeat WalkTotal of 3 Sets of StridesSprint for 30 Seconds (Top Speed)Walk for a MinuteRepeat Sprints 4 More TimesRepeat 1 Minute Walk after each setTotal of 5 Sets of Sprints 800 Club200 Push Ups, 200 Jumps, 200 Sit Ups, 200 SquatsYour Choice of which variation you want to use for each exercise. ................
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