Speed & Agility Fitness


Week 1



Welcome to this week's Strength & Conditioning Program!


Your workouts are listed to the right and you can click on the corresponding image on the left to access the tutorial video. These workouts are specifically designed to be performed at home or outside with little to no equipment. Variations to some exercises that can be performed with weights (if you have them) are also included; however, feel free to include weights or any other creative object(s) you may have at your disposal (jug of water, detergent container...)



Workout 1



Upper Body





Warm-up: 10-15 min on the bike, skipping, jogging...

Exercise 1: Push-ups - 3 x 10 reps (slow going down, explode up)

Exercise 2: in/out push-ups - 45 sec. on / 30 sec. off X 3

Exercise 3: lateral push-slides - 3 x 8 each arm

Exercise 4: Plank-pulls - 1 min. on / 30 sec. off x 3

exercise 5: Deep push-ups - 3 x 10 each arm (slow going down, explode up)

Exercise 6: cross swings - 1 min. on / 30 sec. off x 5



Workout 2



Lower Body





WARM-UP: 10-15 MIN ON THE BIKE, SKIPPING, JOGGING...

EXERCISE 1: Squats (decrease reps if weighted) - 3 x 15 reps (SLOW GOING DOWN, EXPLODE UP)

EXERCISE 2: Backward alternating lunges - 1 min. on / 30 sec. off x 3

EXERCISE 3: RDLs - 3 x 10 each leg (SLOW GOING DOWN, EXPLODE UP)

EXERCISE 4: laeral slides - 3 X 12 EACH LEG (SLOW GOING out, EXPLODE in)

EXERCISE 5: Elevated glute bridge - 1 MIN. ON / 30 SEC. OFF X 3



Workout 3



Core & Mobility





WARM-UP: 10-15 MIN ON THE BIKE, SKIPPING, JOGGING...

EXERCISE 1: Plank - 1 min. on / 30 sec. off

EXERCISE 2: Deadbugs - 1 MIN. ON / 30 SEC. OFF

EXERCISE 3: Russian Twists - 1 MIN. ON / 30 SEC. OFF

*** Do the above sequentially x 5 (Exercise 1, 2, 3, 1, 2, 3, 1...) ***

EXERCISE 4: Greatest strech in the world - hold for 30 sec. each side

EXERCISE 5: Abductor strech - hold for 30 sec. each side

Exercise 6: Thoracic Openers - 15 reps on each side


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