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, the April and May edition features ‘home-based’ exercises and workouts that can be done with minimal equipment.


This month’s trio of workouts feature a general resistance full body 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.


Equipment Needed: Dumbbell or Kettlebell, TRX

Dynamic Warm-Up

A1 – Single Leg Squat to Bench w/ Counterbalance / 3 x 8 per side
A2 – Single Arm KB or DB Floor Press / 3 x 8 each side
A3 – TRX Inverted Row / 3 x 10
A4 – Plank Up Up Down Down 3 × 20 secs

B1 – Eccentric Hamstring Curls / 3 × 8
B2 – Split Squat with Single Arm Shoulder Press / 3 × 8 each side
B3 – Prone Shoulder Hover / 3 x 10
B4 – TRX Body Saw | Hands in Strap / 3 × 8 each side




Raise Your Heart Rate: Cardio of your choice
Activate and Mobilize: Dynamic warm up with stretches

A1. DB Goblet Squat – 3×10
A2. DB Chest Press on Stability Ball – 3×10
A3. DB Reverse Lunge from Step – 3×6/side
A4. Ab Wheel Mini Rollouts – 3×10

B1. DB Bent Over Row – 3×10
B2. TRX Hamstring Curl – 3×10
B3. DB Deadbug – 3×6/side




Raise Your Heart Rate: Skipping 2-5 mins
Activate and Mobilize: Dynamic Stretches
Potentiate: Forward and Backward Bear Crawl 2x10m, Lateral Bear Crawl 2x10m/side

A1: Landmine Squat to Press
A2: Split Stance 1-arm Row
A3: Landmine Single Leg Deadlift
A4: DB Rear Foot Elevated Split Squat
A5: DB Floor Press

10 reps of each exercise, if single arm or leg, do 10 reps per side. Repeat 3-4 times.



Enjoy your workouts!