Plan Now For Future Success - Book your BFS camp! Search Cart (0)
Plan Now For Future Success - Book your BFS camp!

BFS Home Workout Program From BFS - Week 12

30% OFF SUPER SALE ITEMS:

30% off all items below and clothing too.
Sprint Chutes: Deca Disks: Nylon Dip Belt: Barbell Pad: Speed Harness: Lock Jaw Oly & Lock Jaw Hex (NOT Lock Jaw Pro 2): Mega Grip - Heavy Duty (NOT Mega Grip Standard):

On Monday, Wednesday, Friday:

  • Very little rest between sets of lower, upper, core, and dynamic.
  • Also, very little rest between set 1-4.
  • Do all Set 1 in order, then sets 2, 3, 4.
  • Flexibility should be done everyday - make sure you are warmed up first.
  • 9 hours of sleep a night, lots of water & protein.

Note: The BFS Home Workout should be implemented in a flexible manner. Sets and reps listed are goals for your work out and can be decreased for younger athletes or for those starting out. Remember in the the BFS Total Program you are only competing against yourself!

Week 11 Monday

  • Set 1: Lower Body,

    Goblet Squat - Medicine Ball or other
    1 x 30 (Perfect Form)

  • Set 1: Upper Body,

    Standard Grip Push Ups - Feet Elevated
    1 x 20

  • Set 1: Core

    V-ups - 1 x 35

  • Set 1: Dynamic 

    Jump Rope - Running - 1 x 200
    or Mountain Climbers - 1 x 100

  • Set 2: Lower Body 

    Split Leg Squat - Medicine Ball, Other, or Body Weight -
    1 x 15 each leg

  • Set 2: Upper Body

    Wide Grip Push Ups - Feet Elevated
    1 x 20

  • Set 2: Core

    T Ab Drill - Flat on back, leg’s straight, heels 6” off ground
    feet to Right hand, then Left hand. 1 x 30 each hand.

  • Set 2: Dynamic 

    Up-Downs 1 x 35

  • Set 3: Lower Body 

    Goblet Squat - Medicine Ball or other -
    1 x 30 (Perfect Form)

  • Set 3: Upper Body 

    Standard Grip Push Ups - Feet Elevated
    1 x 20

  • Set 3: Core

    V-ups - 1 x 35

  • Set 3: Dynamic

    Jump Rope - Running - 1 x 200
    or Mountain Climbers - 1 x 100

  • Set 4: Lower Body

    Split Leg Squat - Medicine Ball, other or Body Weight
    1 x 15 each leg

  • Set 4: Upper Body

    Wide Grip Push Ups - Feet Elevated
    1 x 20

  • Set 4: Core

    T Ab Drill - Flat on back, leg’s straight, heels 6” off ground
    feet to Right hand, then Left hand. 1 x 30 each hand.

  • Set 4: Dynamic

    Up-Downs 1 x 35

30% Steal the Steel Weekend Deals
Available and ready to ship now from BFS!
SAVE this weekend with these select items 

Simply Add Discount Code 2020HM30 at Checkout! Free Shipping on Orders Over $50

Week 11 Tuesday

Sprint Tech. Work or Agility

Download Agility Drills Booklet:  

Agility Drills 7 - 12A (6 Cones)
3 x each drill with 20 second rest between each.
Cones 5 yards apart. Full Speed.

Conditioning

4 x 200 Meters - 33 sec. or less - 1:36 min. Rest btwn each.
8 x 100 Meters - 15 sec. or less - 47 Sec. Rest btwn each.
10 x 50 Meters - 8 Sec. or less - 21 Sec. Rest

Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch

BACK TO BFS HOME WORKOUT PAGE

Week 11 Wednesday

    • Warm Up
      Dot Drill
    • Set 1: Lower Body 

      Vertical Jump (Goal high as possible)
      1 x 30

    • Set 1: Upper Body 

Standard Grip Push Ups - Tap opposite Shoulder -
1 x 20

    • Set 1: Core 

Ab Scissors - Vertical
1 x 30 each

    • Set 1: Dynamic

      Line Jumps - 2ft - 1 x 30 front to back
      1 x 30 side to side (fast as possible)

    • Set 2: Lower Body

      Vertical Jump (Goal
      high & fast off the ground as possible)
      1 x 30

    • Set 2: Upper Body

      Wide Grip Push Ups - Tap opposite Shoulder -
      1 x 15

    • Set 2: Core

      Ab Scissors - Horizontal
      1 x 30 each

    • Set 2: Dynamic 

Mountain Climbers
1 x 75

    • Set 3: Lower Body 

Split Leg Vertical Jump
(Goal - high as possible - switch stance in air) -
1 x 30

    • Set 3: Upper Body 

Standard Grip Push Ups - Tap opposite Shoulder - 1 x 20

  • Set 3: Core 

    Ab Scissors - Vertical - 1 x 30 each

  • Set 3: Dynamic 

    Line Jumps - 2ft -
    1 x 30 front to back
    1 x 30 side to side (fast as possible)

  • Set 4: Lower Body 

    Split Leg Vertical Jump
    (Goal - high & fast off the ground as possible - switch stance in air) -
    1 x 30

  • Set 4: Upper Body 

    Wide Grip Push Ups - Tap opposite Shoulder
    1 x 15

  • Set 4: Core  

    Ab Scissors - Horizontal
    1 x 30 each

  • Set 4: Dynamic 

    Mountain Climbers
    1 x 75

Week 11 Thursday

6 x 50 yards - focus on head & eyes.
6 x 50 yards - focus on arm rotation.
6 x 50 yards - focus on leg drive and plant on ball of foot.
Full Speed - good amount of rest between Not cond. (*If possible - use a sprint chute or speed harness)
(*If possible - use a sprint chute or speed harness)

.

Conditioning: 

4 x 200 Meters - 33 sec. or less - 1:36 min. Rest btwn each.
8 x 100 Meters - 15 sec. or less - 47 Sec. Rest btwn each.
10 x 50 Meters - 8 Sec. or less - 21 Sec. Rest

Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch

2020 Home Special Collection

Select Medicine Balls 22% Off 
Select Dumbbells 22% Off 
Jump ropes - Agility Cones - Hurdle and More

*Due to product availability factors beyond our control some items in this collection may change over time

Week 11 Friday

  • Set 1: Lower Body,

    Goblet Squat - Medicine Ball or other -
    1 x 35 (Perfect Form)

  • Set 1: Upper Body,

    Standard Grip Push Ups - Feet Elevated
    1 x 25

  • Set 1: Core

    V-ups - 1 x 35

  • Set 1: Dynamic 

    Jump Rope - Running - 1 x 200
    or Mountain Climbers - 1 x 100

  • Set 2: Lower Body 

    Split Leg Squat - Medicine Ball, other or Body Weight -
    1 x 15 each leg

  • Set 2: Upper Body 

    Wide Grip Push Ups - Feet Elevated
    - 1 x 25

  • Set 2: Core 

    T Ab Drill - Flat on back, leg’s straight, heels 6” off ground
    Feet to Right hand, then Left hand. 1 x 30 each hand.

  • Set 2: Dynamic  

    Up-Downs 1 x 35

  • Set 3: Lower Body

    Goblet Squat - Medicine Ball or other - 1 x 35 (Perfect Form)

  • Set 3: Upper Body

    Standard Grip Push Ups - Feet Elevated
    1 x 25

  • Set 3: Core

    V-ups - 1 x 35

  • Set 3: Dynamic

    Jump Rope - Running - 1 x 200
    or Mountain Climbers - 1 x 100

  • Set 4: Lower Body

    Split Leg Squat - Medicine Ball, other or Body Weight -
    1 x 15 each leg

  • Set 4: Upper Body

    Wide Grip Push Ups - Feet Elevated
    - 1 x 25

  • Set 4: Core

    T Ab Drill - Flat on back, leg’s straight, heels 6” off ground
    - feet to Rt hand, then Lt hand. 1 x 30 each hand.

  • Set 4: Dynamic

    Jump Rope - Right Foot - 1 x 200 &
    Left Foot - 1 x 200
    Jumping Jacks 1 x 200

  • Sprint Tech. Work N/A
  • Conditioning N/A
  • Flexibility
    1-2-3-4 Flexibility Program - 30 Seconds Each Stretch

Week 11 Saturday

Agility Drills - Download the free book

Agility Drills 13 - 18
(3 Cones) 3 x each drill with 15 Sec. rest between each.
Cones 5 yards apart. Full Speed.

Conditioning: 

4 x 200 Meters - 33 sec. or less - 1:36 min. Rest btwn each.
8 x 100 Meters - 15 sec. or less - 47 Sec. Rest btwn each.
10 x 50 Meters - 8 Sec. or less - 21 Sec. Rest

Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch

Week 11 Sunday

Flexibility: 
1-2-3-4 Flexibility Program - 30 Seconds for each stretch

BACK TO BFS HOME WORKOUT PAGE