By Neal Prokop, Sport Performance Specialist

 

Welcome to our ongoing Monthly Workout Series!

 

If you want to train like some of our athletes, these workouts are for you!  With the COVID-19 pandemic, April’s edition features ‘home-based’ exercises and workouts that can be done with minimal equipment.

 

This month’s trio of workouts feature a general resistance training workout, a TRX workout, and an agility/plyometric workout that you can do with a partner and medicine ball!  Enjoy!

 

Terms and Conditions

 

Click the top right corner of the youtube playlist to view the exercises in each program.

WORKOUT #1

Equipment Needed: Dumbbell or Kettlebell,

Dynamic Warm-Up

Potentiate – Vector Level 1 (2 sets each side)

A1 – Single Arm KB Front Squat Rack Position 3×12 (6 per side)
A2 – Lateral Push Up / 3×5 each way
A3 – Single Arm DB Bent Over Row 3 x 10 each side
A4 – Plank with Shoulder Tap 3×20 secs

B1 – Single Leg Romanian Deadlift / 3×8 each side
B2 – ½ Kneeling Single Arm Shoulder Press / 3×8 each side
B3 – Prone Shoulder Swimmers / 3×10
B4 – DB Deadbug / 3×8 each side

 

 

 

WORKOUT #2

Equipment Needed: Agility Ladder & TRX

Raise Your Heart Rate – Cardio of Choice
Activate and Mobilize – Dynamic Stretches
Potentiate – Snap Down to Squat Jump, Snap Down to Consecutive Hops

Activate and Mobilize – In Place Mobility 2

A1 – TRX Row 3×12 (6 per side)
A2 – TRX Side Plank 3×20 each side
A3 – TRX Lateral Lunge 3 x 10 each side

B1 – TRX Assisted Pull Up 3×20 secs
B2 – TRX Flutter / 3×8 each side
B3 – TRX Pistol Squat / 3×8 each side

C1 – TRX Y / 3×10
C2 – TRX Body Saw – Forearms in Straps / 3×8 each side
C3 – TRX Hamstring Curl / 3×8 each side

Cardio | Raise Your Heart Rate 15 Minutes

 

 

 

WORKOUT #3

Equipment Needed: A Partner, A Medicine Ball, Cones

Raise Your Heart Rate
Partner Reactive Drills (1x Through Each as Leader)
Mobilization In Place

1st Step RB Drops Forward (2×5)
1st Step RB Drops Backwards (2×5)
Lateral RB Drops (3×8)

A – Rotational Slam (4x 8)
A – MB Pass with Quick Switch (2 x 8 each partner)

B – 4 Cone Box Reaction (3 x 6 call outs)
B – MB Rotational Pass – Hips to Target (3 x 5 per side)

C – 5 Cone Reaction Lateral (3 x 6 call outs)
C – V-Sit Russian Twist with MB Chest Pass (3 x 8 each side)

D – Supine Explosive MB Chest Pass (3 x 6)
D – V-Sit Russian Twist (3) with MB Side Toss ( 3 x 6 per side)

E – MB Sit Up Toss (3 x 8)
E – Kneeling MB Chest Pass to Push Up (Finisher) (3 x 8)

 

 

And don’t forget to check out our Weekly Performance Challenges!

April Challenge #1 – The Bodyweight 400

 

April Challenge #2 – Quadzilla

 

April Challenge #3 – The Quarantine Fifteen

 

April Challenge #4 – The Tempo Trouble