Home Workout From BFS - Week 4

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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 5 Monday


  • Set 1: Lower Body,
    Goblet Squat - Medicine Ball or other 1 x 25 (Perfect Form)
  • Set 1: Upper Body,

    Standard Grip Push Ups Feet Elevated - 1 x 15

  • Set 1: Core

    V-ups - 1 x 35

  • Set 1: Dynamic 

    Jump Rope Running - 1 x 200 or Mountain Climbers - 1 x 75


  • Set 2: Lower Body 

    Split Leg Squat Medicine Ball, other or Body Weight - 1 x 10 each leg

  • Set 2: Upper Body

    Wide Grip Push Ups Feet Elevated - 1 x 15

  • 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 25 each hand.

  • Set 2: Dynamic 

    Up-Downs 1 x 35


  • Set 3: Lower Body 

    Goblet Squat Medicine Ball or other 1 x 25 (Perfect Form)

  • Set 3: Upper Body 

    Standard Grip Push Ups Feet Elevated - 1 x 15

  • Set 3: Core
    V-ups 1 x 35
  • Set 3: Dynamic

    Jump Rope Running - 1 x 200
    or Mountain Climbers - 1 x 75


  • Set 4: Lower Body

    Split Leg Squat Medicine Ball, other or Body Weight - 1 x 10 each leg

  • Set 4: Upper Body

    Wide Grip Push Ups Feet Elevated - 1 x 15

  • 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 25 each hand.

  • Set 4: Dynamic

    Up-Downs 1 x 35


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

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Week 5 Tuesday

Download Agility Drills Booklet:  

Agility Drills 7 - 12A (6 Cones) 3 x each drill with 25 seconds rest between each. Cones 5 yards apart. Full Speed.


Conditioning: 4 x 200 Meters - 38 seconds or less - 1:50 min. Rest between each. 8 x 100 Meters - 18 seconds or less - 55 Seconds Rest between each.

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



BACK TO BFS HOME WORKOUT PAGE


Week 4 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 - 2 feet (fast as possible)
    1 x 30 front to back
    1 x 30 side to side 

  • 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
  • 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 4 Thursday

Speed Drills 

5 x 50 yards - focus on head & eyes.

5 x 50 yards - focus on arm rotation.

5 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)


Conditioning: 

4 x 200 Meters - 38 seconds or less - 1:50 minute rest between each.    
8 x 100 Meters - 19 seconds or less - 54 second rest between each.


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


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Week 4 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 20
  • Set 1: Core

    V-ups - 1 x 35

  • Set 1: Dynamic 
    Jump Rope -
    Running - 1 x 200
    or Mountain Climbers - 1 x 75

  • 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, legs straight, heels 6” off ground
    Feet to Right Hand, then Left Hand. 1 x 25 each hand. 
  • Set 2: Dynamic  
    Up-Downs 1 x 35

  • Set 3: Lower Body
    Goblet Squat With Medicine Ball (At home use available weights for press) - 1 x 35 (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 75 


  • Set 4: Lower Body

    Split Leg Squat - Medicine Ball, Body Weight or Other - 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, legs straight, heels 6” off ground - Feet to Right Hand, then Left Hand. 1 x 25 each hand.
  • Set 4: Dynamic

    Up-Downs 1 x 35


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

Week 4 Saturday

Agility Drills - Download the free book

Drills 13 - 18 (3 Cones)
3 x each drill with 20 second rest between each. Cones 5 yards apart. Full Speed. 


Conditioning: 

4 x 200 Meters - 38 seconds or less - 1:50 minute rest between each.    
8 x 100 Meters - 18 seconds or less - 53 seconds rest between each.

.


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


Week 4 Sunday

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



BACK TO BFS HOME WORKOUT PAGE