WEEKS 1-4

Hexagon Cone Drill

5 sets (6 times through)

Medicine Ball Squat Jumps

2 sets of 25 reps

B/B Split Squats

3*10 (increase 10 lbs each set)

Bench Press

1*10 at 60%; 1*10 at 65%; 1*8 at 70%; 1*8 at 72.5%; 1*6 at 75%

Follow each set with 10 dips

D/B Bench Press

4*8 (increase 5 lbs each set)

Follow each set with 10 reps of B/B Pullovers

Pull Ups

4*8 to failure

Follow each set with 10 reps of D/B Supported Two-Arm Rows

Medicine Ball Overhead Throws

2 sets of 20 throws

Seated D/B Curls

4*8 (increase 5 lbs each set)

Calf Raises

1 set of 100

Lateral Cone Hops

3 sets using 6 cones

Box Jumps

4 sets of 5 jumps

Follow each set with 10 reps of side to side box shuffles

Squats

1*10 at 60%; 1*10 at 65%; 1*8 at 70%; 1*8 at 72.5%; 1*6 at 75%

B/B Lunges

3*10 (increase 10 lbs each set)

Follow each set with 10 reps of B/B Side Lunges

Medicine Ball Stair Walkers

4 sets of 5 climbs with 20 lb ball

D/B Incline Bench Press

4*8 (increase 5 lbs each set)

Follow each set with 25 push-ups

Narrow Grip Pulldowns

4*8 (increase 10 lbs each set)

Follow each set with 10 reps of Front Pulldowns

Wrist Curls

3*15

Follow each set with 15 reps of B/B Wrist Reverse Curls

Military Press

1*10 at 60%; 1*10 at 65%; 1*8 at 70%; 1*8 at 72.5%; 1*6 at 75%

Close Grip Bench Press

1*10 at 50%; 1*8 at 55%; 1*8 at 60%; 1*6 at 65

D/B Snatches

4*8 (increase 5 lbs per set)

Clean Grip Shrugs

4*8 (increase 10 lbs each set)

Follow each set with 10 reps of High Pulls

Leg Extensions

4*15 (increase 10 lbs per set)

Follow each set with 15 reps of Leg Curls

Chin Ups

4 sets to failure

Follow each set with 10 reps of B/B Curls

Medicine Ball Pullover Passes

2 sets of 25 throws

Medicine Ball Side Passes

2 sets of 25 throws

Front Jumps

2 sets of 100

Follow with 2 sets of 100 side to side jumps