Speed & Agility Fitness


Week 4 - Deload Week



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



Core & Mobility





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

EXERCISE 1: MOBILITY FLOW - 1 MIN. ON / 30 SEC. OFF X 3

EXERCISE 2: ANIMAL FLOW - 1 MIN. ON / 30 SEC. OFF X 3

EXERCISE 3: STANDARD PLANK - 1 MIN. ON / 30 SEC. OFF X 3

EXERCISE 4: AB STRETCH - 3 X 10

EXERCISE 5: ARM STRETCH - 3 X 10 ALTERNATING ARMS

EXERCISE 6: HIP HINGES - 3 X 10 EACH LEG



Workout 2



Core & Mobility





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

EXERCISE 1: PLANK THRUSTS - 3 X 15

EXERCISE 2: WEIGHTED DEADBUGS - 1 MIN. ON / 30 SEC. OFF X 5

EXERCISE 3: RUSSIAN TWISTS - 1 MIN. ON / 30 SEC. OFF X 3

EXERCISE 4: ABDUCTOR STRETCHES - 3 X 12 ALTERNATING ARMS (HOLD FOR 5 SEC.)

EXERCISE 5: ABDUCTOR STRETCHES # 2 - 3 X 12 ALTERNATING ARMS (HOLD FOR 5 SEC.)

EXERCISE 6: HIP STRETCH - 3 X EACH LEG (HOLD FOR 30 - 60 SEC.)


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Speed & Agility Fitness


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