Home Workout From BFS - Week 10
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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 10 Monday
-
Warm Up:
Dot Drill
-
Set 1: Lower Body,
Parallel Squat - Body Weight -
1 x 40 (Perfect Form) -
Set 1: Upper Body,
Wide Grip Push Ups - 1 x 35
-
Set 1: Core
V-ups - 1 x 35
-
Set 1: Dynamic
Jump Rope - 2 Ft. - 1 x 200
or Jumping Jacks 1 x 200
-
Set 2: Lower Body
Lunge - Body Weight - 1 x 25 each leg
-
Set 2: Upper Body
Standard Grip Push Ups - 1 x 35
-
Set 2: Core
Side Plank on Elbow - 90 Sec. each side
-
Set 2: Dynamic
Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100
-
Set 3: Lower Body
Parallel Squat - Body Weight -
1 x 40 (Perfect Form) -
Set 3: Upper Body
Wide Grip Push Ups - 1 x 35
-
Set 3: Core
V-ups - 1 x 35
-
Set 3: Dynamic
Jump Rope - 2 Ft. - 1 x 200
or Jumping Jacks 1 x 200
-
Set 4: Lower Body
Lunge - Body Weight - 1 x 25 each leg
-
Set 4: Upper Body
Standard Grip Push Ups - 1 x 35
-
Set 4: Core
Side Plank on Elbow - 90 Sec. each side
-
Set 4: Dynamic
Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100
- Sprint Tech. Work - N/A
- Conditioning - N/A
-
Flexibility
1-2-3-4 Flexibility Program - 30 Seconds Each Stretch
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Week 10 Tuesday
-
Warm Up:
Dot Drill
Sprint Tech. Work or Agility
Download Agility Drills Booklet:
Agility Drills 7 - 12A (6 Cones)
3 x each drill with 28 Seconds rest between each.
Cones 10 yards apart. Full Speed.
Conditioning
4 x 200 Meters - 35 seconds or less - 1:40 minutes Rest between each.
8 x 100 Meters - 16 seconds or less - 48 Seconds Rest between each.
6 x 50 Meters - 8 Seconds or less - 21 Seconds Rest
Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch
Week 10 Wednesday
-
Warm Up
Dot Drill
-
Set 1: Lower Body
Vertical Jump (Goal
- high as possible) - 1 x 25 - Set 1: Upper Body
Diamond Grip Push Ups - 1 x 35
- Set 1: Core
Front Elbow Plank - 90 Seconds
-
Set 1: Dynamic
Jump Rope - Rt. Ft.
- 1 x 200 & Lt. Ft. - 1x 100
or Jumping Jacks 1 x 200
-
Set 2: Lower Body
Vertical Jump (Goal - high & fast off the ground as possible)
- 1 x 25 -
Set 2: Upper Body
Bench Dips - 1 x 75
-
Set 2: Core
Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
Set 2: Dynamic -
Jump Rope - Boxer - 1 x 200
or Mountain Climbers -1 x 100
- Set 3: Lower Body
Split Leg Vertical Jump (Goal - high as possible - switch stance in air) - 1 x 25
- Set 3: Upper Body
Diamond Grip Push Ups - 1 x 35
-
Set 3: Core
Front Elbow Plank - 90 Seconds
-
Set 3: Dynamic
Jump Rope - Rt. Ft. - 1 x 200 &
Lt. Ft. - 1x 200
or Jumping Jacks 1 x 200
-
Set 4: Lower Body
Split Leg Vertical Jump (Goal - high & fast off the ground as possible - switch stance in air) - 1 x 25
-
Set 4: Upper Body
Bench Dips - 1 x 75
-
Set 4: Core
Flat on Back - Legs straight - Leg Lifts (no heels on ground) - 1 x 35
-
Set 4: Dynamic
Jump Rope - Boxer
- 1 x 200 or Mountain Climbers
- 1 x 100
- Sprint Technique Work N/A
- Conditioning N/A
-
Flexibility
1-2-3-4 Flexibility Program - 30 Sec. Each Stretch
Week 10 Thursday
-
Warm Up:
Dot Drill
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 conditioning.
(*If possible - use a sprint chute or speed harness)
.
Conditioning:
4 x 200 Meters - 35 seconds or less - 1:40 minutes Rest between each.
8 x 100 Meters - 16 seconds or less - 48 Seconds Rest between each.
6 x 50 Meters - 8 Seconds or less - 21 Seconds Rest
Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch
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Week 8 Friday
-
Warm Up:
Dot Drill
-
Set 1: Lower Body,
Parallel Squat - Body Weight - 1 x 40 (Perfect Form)
-
Set 1: Upper Body,
Wide Grip Push Ups - 1 x 35
-
Set 1: Core
V-ups - 1 x 35
-
Set 1: Dynamic
Jump Rope - 2 Ft. - 1 x 200
or Jumping Jacks 1 x 200
-
Set 2: Lower Body
45 degree - Lateral Lunge - Body Weight - 1 x 25 each leg
-
Set 2: Upper Body
Standard Grip Push Ups - 1 x 35
-
Set 2: Core
Side Plank on Elbow - 90 Seconds each side
-
Set 2: Dynamic
Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100
-
Set 3: Lower Body
Parallel Squat - Body Weight - 1 x 40 (Perfect Form)
-
Set 3: Upper Body
Wide Grip Push Ups - 1 x 35
-
Set 3: Core
V-ups - 1 x 35
-
Set 3: Dynamic
Jump Rope - 2 Ft. - 1 x 200
or Jumping Jacks 1 x 200
-
Set 4: Lower Body
45 degree - Lateral Lunge - Body Weight - 1 x 25 each leg
-
Set 4: Upper Body
Standard Grip Push Ups - 1 x 35
-
Set 4: Core
Side Plank on Elbow - 90 Seconds each side
-
Set 4: Dynamic
Jump Rope - Running - 1 x 200
or Mountain Climbers - 1 x 100
- Sprint Tech. Work N/A
- Conditioning N/A
-
Flexibility
1-2-3-4 Flexibility Program - 30 Seconds Each Stretch
Week 10 Saturday
Agility Drills - Download the free book
Agility Drills 13 - 18
(3 Cones) 3 x each drill with 20 Seconds rest between each.
Cones 10 yards apart. Full Speed.
Conditioning:
4 x 200 Meters - 35 seconds or less - 1:40 minutes Rest between each.
8 x 100 Meters - 16 seconds or less - 48 Seconds Rest between each.
6 x 50 Meters - 8 Seconds or less - 21 Seconds Rest
Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch
Week 10 Sunday
Flexibility:
1-2-3-4 Flexibility Program - 30 Seconds for each stretch