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Week 11: Day 1 - Agility and Lower Dynamic Warm Up Agility

The document outlines a 4-day training program for Week 11 consisting of dynamic warm ups, exercises for agility/linear speed, power, strength, and core/build for the upper and lower body each day. Day 1 focuses on agility and lower body, Day 2 on power and upper body, Day 3 on linear speed and lower body, and Day 4 again on power and upper body. Each day includes 6-10 exercises consisting of circuits and sets/reps for strength, power, core, and hypertrophy development.

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Selvi selvam
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250 views

Week 11: Day 1 - Agility and Lower Dynamic Warm Up Agility

The document outlines a 4-day training program for Week 11 consisting of dynamic warm ups, exercises for agility/linear speed, power, strength, and core/build for the upper and lower body each day. Day 1 focuses on agility and lower body, Day 2 on power and upper body, Day 3 on linear speed and lower body, and Day 4 again on power and upper body. Each day includes 6-10 exercises consisting of circuits and sets/reps for strength, power, core, and hypertrophy development.

Uploaded by

Selvi selvam
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Week 11

Day 1 - Agility and Lower


Dynamic Warm Up
Agility
1. Lateral Speed Shuffle (5 yards) - 6 x 10 seconds

2. Jump Cut Drill - 4 x 1 each direction

Strength
1. Deficit Deadlift - 6 x 2

2. Box Squat - 3 x 3-5 (same weight as last week)

Build
1.A. Front Load Lateral Lunge - 3 x 10 each leg

1.B. Kettlebell Swing - 3 x 10

Core
1. Dragon Flags - 3 x 5

2. Seated MB Russian Twist - 3 x 20


Week 11
Day 2 - Power and Upper
Dynamic Warm Up
Power
1. Depth Jump to Box Jump - 10 x 1

2. SL Triple Jumps - 6 x 1 each leg

Strength
1. Push Press - 6 x 2

2. DB Alternating Bench Press - 3 x 3-5 (same weight as last week)

Build
1.A. Facepulls - 3 x 10

1.B. DB T - Raises - 3 x 10

2.A. BB Skull Crusher Circuit - 3 x 10,10,10 (overhead, to chin, press)

2.B. Cable Rope Curl - 3 x 10

3. Lateral Plyo Pushups - 3 x 15 seconds

Core
1. Cable Anti-Rotation - 3 x 10 each side
Week 11
Day 3 - Linear Speed and Lower
Dynamic Warm Up
Linear Speed
1. Ball Drops - 10 x 1 (ascending distance)

2. SL Cycling - 8 x 10 yards each leg

Strength
1. Back Squat - 6 x 2

2. Deadlift - 3 x 3-5 (same weight as last week)

Build
1.A. Elevated Reverse Lunge - 3 x 10 each leg

1.B. Glute/Ham Raise - 3 x 10

Core
1. Wood Chops - 3 x 10 each direction

Week 11
Day 4 - Power and Upper
Dynamic Warm Up
Power
1. Explosive Band Pushup - 3 x 10 seconds

Strength
1. Pause Bench Press - 6 x 2

2. Close Grip Pull Downs (heavy) - 3 x 3-5 (same weight as last week)

Build
1.A. DB Incline Neutral Press - 3 x 10

1.B. Low Cable Row - 3 x 10

2.A. DB Alternating Curls - 3 x 10 each arm

2.B. Close Grip Push Ups - 3 x Max Reps

3. Band Pull Aparts - 3 x 30 seconds

Core
1. V Ups - 3 x 20

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