Winter Break Training Schedule

Dynamic Warmup

EXERCISE                                                    SETS X REPS

DB BENCH PRESS                                             2 X 10

UPRIGHT ROWS                                                2 X 10

LYING DOWN DB  TRICEP EXT.                    2 X 10

DB FLYS                                                               2 X 10

ALTERNATING DB SHOULDER PRESS            2 X 10

DIPS/ CHAIR DIPS                                             2 X 15

PUSHUPS Reg. (25), Military (25), Dive Bomber (10)          2 SETS EA.

2 WAY SHOULDER RAISES                             2 X 10

DB TRICEP EXT. (KICKBACKS)                     2 X 10

SPRINT WORKOUT

Dynamic Warmup

EXERCISE                                          SETS X REPS

DB CALF-RAISE SQUATS                    2 X 10

WIDE FRONT PULLUPS                      2 X 10

IN & OUT CURLS                                  2 X 10

DB LUNGES                                           2 X 10

LAWN MOWERS                                  2 X 10

CURL UP/ HAMMER DOWNS                 2 X 10

WALL SIT                                               2 X 60 SEC.

SEATED BACK FLYS                           2 X 10

STATIC ARM CURLS                           2 X 10

45 MINUTE DRILL/ LIVE SESSION

ABS & COREWORK

Dynamic Warmup

EXERCISE                                                      SETS X REPS

BENCH PRESS                                                 2 X 10

UPRIGHT ROWS                                              2 X 10

FLIP GRIP, TWIST KICKBACKS                   2 X 10

FLOOR FLYS                                                    2 X 10

ARNOLD COMPLEX                                       2 X 10

SIDE TRI RISE                                                   2 X 15

PUSHUPS Wide (25), Decline (20), Diamond (15)                2 SETS EA.

2 WAY SHOULDER RAISES                           2 X 10

SKULL CRUSHERS                                          2 X 10

45 MINUTE DRILL/ LIVE SESSION

SPRINT WORKOUT

Dynamic Warmup

EXERCISE                                                   REPS

SQUATS                                                 2 X 10

BENT OVER ROWS                             2 X 10

CROUCHING COHEN CURLS                2 X 10

SNEAKY LUNGES                                2 X 10

DB BACK FLYS                                     2 X 10

DEEP SWIMMERS PRESS                      2 X 10

SQUAT JUMPS                                      2 X 15

LAT PULL DOWNS                              2 X 10

21’S                                                         2 SETS