Sophia's Dailies

ESP SHOULDER PROGRAM.pdf
Adobe Acrobat document [4.0 MB]
HIP SERIES.pdf
Adobe Acrobat document [468.5 KB]
Ground Based Core.pdf
Adobe Acrobat document [289.1 KB]

Weekly Conditioning & Schedule

January 27 - February 21

Monday: Upper Body

Short Sprints X15 - 10 yrd. Sprints

 

Tuesday: Lower Body

Agility Day x20 - Linear Ladder Patterns

 

Wednesday: Flexibility & Core

Speed Endurance - x10 - 10 yrd. Shuttles

 

Thursday: Explosive Upper Body

Agility Day x20 - Lateral Ladder Patterns

 

Friday: Explosive Lower Body

Indoor or Outdoor Conditioninng - 45 min./60 min.

Strength Program

January 27 - February 21

Upper Body

4. Sets

 

1. Single Arm DB Incline Press

x12 ea. arm

- Start Weight: 20 lbs

 

2. Cable Single Arm Push & Pull

x12 ea. side

- Start Weight: 3

 

3. Landmine Rows

x12 ea. arm

- Start Weight: 25 lbs

 

4. Landmine Shoulder Press

x12 ea. arm

- Start Weight: 5 lbs

 

5. Bent Over Band Rotation

x12 ea. side

 

 

6. Band Kickbacks

x12 ea.

 

7. TRX Curls

X12 ea.

 

8. 1 Shuffle Med Ball Slam

x6 ea. side

- Start Weight: 10 lbs

 

*circuit style: perform each exercise and reps. After going through all exercises, rest 4:00 minutes and start over till all sets are done.

 

 

 

 

 

Lower Body

4 Sets

 

1. Box Drop into Hurdle Hop

x12

- Start Weight: Body Weight

 

2. Trap Bar Deadlift (sets 1& 2 - stager step, sets 2&3 normal)

x12

- Start Weight: 90 lbs

 

3. Frop Leap into Reverse Lunge

x12

- Start Weight: Body Weight

 

4. Landmine Sumo Squat

x12

- Start Weight: 25 lbs

 

5. Split Jumps with Rotations

x12 total

- Start Weight: Body Weight

 

6. Landmine Lateral Lunge

x12 ea. leg

- Start Weight: 25 lbs

 

7. Lunge position hold with Med Ball Slam

x6 ea.

- Start Weight: 25 lbs

 

*circuit style: perform each exercise and reps. After going through all exercises, rest 4:00 minutes and start over till all sets are done.

Explosive UB

4 Sets

 

1. Inverted BB Rows

2. Med Ball Cherry Pickers

3. Band Tricep Pull Downs

4. Med Ball Front Slams

5. DB Forearm Twist

6. Rope Swings

7. Ab Wheel

8. Single Arm Band Rows

9. Single Arm Band Press

10. Planks

 

*circuit style: perform each exercise for:

 

Set 1 - :20 ea. exercise

Set 2- :25 ea. exercise

Set 3 - :30 ea. exercise

Set 4- :20 ea. exercise

 

After going through all exercises, rest 2:00 minutes and start over till all sets are done.

 

 

 

Explosive LB

4 Sets

 

1. Squat Jumps

2. Med Ball V-Twist

3. SKi Jumps

4. Side Planks

5. RDL Single Leg Slams

6. Crab Wlaks

7. Side Planks

8. Med Ball Side Slams

9. Single Leg Hip Hikes

10. Super Man with a Twist

 

circuit style: perform each exercise for:

 

Set 1 - :20 ea. exercise

Set 2- :25 ea. exercise

Set 3 - :30 ea. exercise

Set 4- :20 ea. exercise

 

After going through all exercises, rest 2:00 minutes and start over till all sets are done.

 

Weight Log

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