Home Workout From BFS - Week 4

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.

Week 5 Monday

• Warm Up: 
  Dot Drill

• 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

Week 5 Tuesday

• Warm Up: 
  Dot Drill

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

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

  ---

• Sprint Technique Work N/A
• Conditioning N/A

  ---

• Flexibility
  1-2-3-4 Flexibility Program - 30 Sec. Each Stretch

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

Week 4 Friday

• Warm Up:
  Dot Drill

• 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