Speed & Agility Fitness


Week 3



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: CROSS FLOW - 1 MIN. ON / 30 SEC. OFF X 5

EXERCISE 2: LATERAL PUSH-SLIDES - 3 X 10 EACH ARM

EXERCISE 3: PUSH-UPS - 4 X 20 (SLOW COMING DOWN, EXPLODE GOING UP

EXERCISE 4: ELEV. PUSH-UPS - 4 X 20 (SLOW COMING DOWN, EXPLODE GOING UP)

EXERCISE 5: SINGLE ARM RAISES - 3 X 12 EACH ARM (WEIGHT, JUG OF WATER...

EXERCISE 6: TRICEP CURLS - 3 X 15 (WEIGHT, JUG OF WATER...)



Workout 2



Lower Body





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

EXERCISE 1: SQUATS ON UNEVEN SURFACE - 3 X 20

EXERCISE 2: WEIGHTED SQUATS - 3 X 15 (SLOW COMING DOWN, EXPLODE GOING UP)

EXERCISE 3: WEIGHTED SPLIT SQUATS - 3 X 15 EACH LEG

EXERCISE 4: CROSS RDLS - 3 X 10 EACH LEG (GO SLOW & FOCUS ON STABILITY

EXERCISE 5: RDLS ON UNEVEN SURFACE - 3 X 10 EACH LEG (GO SLOW & FOCUS ON STABILITY)

EXERCISE 6: BRIDGE - 1 MIN. ON / 30 SEC. OFF X 5 (DRIVE THROUGH YOUR HEELS)



Workout 3



Core & Mobility





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

EXERCISE 1: GREATEST STRETCH FLOW - 3 X 30 (ALTERNATING SIDES)

EXERCISE 2: BRIDGE FLOW - 3 X 15

EXERCISE 3: ANIMAL FLOW - 1 MIN. ON / 30 SEC. OFF X 5 (GO SLOW TO START UNTIL YOU GET A GOOD RHYTHM - PAUSE VID TO GET THE FLOW RIGHT).

EXERCISE 4: SCORPION STRETCH - 3 X 10

EXERCISE 5: ARM/SHOULDER STRETCH - 3 X 20 (ALTERNATING SIDES)

EXERCISE 6: THORACIC SPINE FLOW - 3 X 10 EACH SIDE


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Speed & Agility Fitness


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