Speed & Agility Fitness


Week 2



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:ELEVATED PUSH-UPS - 3 X 12 (SLOW GOING DOWN, EXPLODE UP

EXERCISE 2: IN/OUT PUSH-UPS - 30 SEC. ON / 30 SEC. OFF X 4

EXERCISE 3: FORWARD PUSH-SLIDES - 3 X 8 EACH ARM (TOWEL ON HARDWOOD OR FRISBEE ON CARPET WORKS WELL)

*** DO THE FOLLOWING AS A CIRCUIT X 5 (EXERCISE 4,5,6,4,5,6,4,5...) **

EXERCISE 4: AIRPLANES - 1 MIN. ON / 30 SEC. OFF

EXERCISE 5: IRON MAN LAT RAISES - 1 MIN. ON / 30 SEC. OFF

EXERCISE 6: SUPERMANS - 1 MIN. ON / 30 SEC. OFF



Workout 2



Lower Body





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

EXERCISE 1: JUMP & STICK 3 - 15 (STICK AND HOLD ON LANDING)

EXERCISE 2: FORWARD SPLIT JUMP - 1 MIN. ON / 30 SEC. OFF X 4

EXERCISE 3: WEIGHTED LATERAL SLIDES - 3 X 10 EACH LEG (SLOW GOING OUT, EXPLODE IN)

EXERCISE 4: FORWARD SLIDES - 3 X 15 EACH LEG (NO WEIGHT) OR 3 X 12 (WITH WEIGHT)

EXERCISE 5: HIP EXTENSION - 3 X 15 EACH LEG (NO WEIGHT) OR 3 X 12 (WITH WEIGHT)

EXERCISE 6: COPENHAGENS - 30 SEC. ON / 30 SEC. OFF EACH LEG X 3



Workout 3



Core & Mobility





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

EXERCISE 1: JUMP & STICK 3 - 15 (STICK AND HOLD ON LANDING)

EXERCISE 2: FORWARD SPLIT JUMP - 1 MIN. ON / 30 SEC. OFF X 4

EXERCISE 3: WEIGHTED LATERAL SLIDES - 3 X 10 EACH LEG (SLOW GOING OUT, EXPLODE IN)

EXERCISE 4: FORWARD SLIDES - 3 X 15 EACH LEG (NO WEIGHT) OR 3 X 12 (WITH WEIGHT)

EXERCISE 5: HIP EXTENSION - 3 X 15 EACH LEG (NO WEIGHT) OR 3 X 12 (WITH WEIGHT)

EXERCISE 6: COPENHAGENS - 30 SEC. ON / 30 SEC. OFF EACH LEG X 3


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Speed & Agility Fitness


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