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Training Plan - Week 1
Week 1
This training plan was created by an NCAA certified strength and conditioning coach.
Plyometrics & Sprints My Plans
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- Single Leg RDL's to the Floor3 sets x 15 reps
- Quadruped Leg Raises3 sets x 10 reps
- Side Single Leg Bench Jumps3 sets x 20 reps
- Alternating Grip Push-Ups3 sets x 10 reps
- Dips With a 10 Second Negative3 sets x 10 reps
- * Air Bikes3 sets x 40 seconds
- * V-Ups3 sets x 40 seconds
- * Flutters3 sets x 40 seconds
- * Scissors 3 sets x 40 seconds
- * Leg Lift Holds at 6"3 sets x 40 seconds
- Body Weight Squats With a 10 Second Negative3 sets x 10 reps
- Front Lunges to a Single Leg Balance3 sets x 10 reps
- Single Leg Distance Jumps3 sets x 10 reps
- Single Arm Reach Unders3 sets x 15 reps
- Diamond Push-Ups3 sets x 10 reps
- * Elbows to Knees3 sets x 40 seconds
- * V-Ups3 sets x 40 seconds
- * Planks3 sets x 40 seconds
- * Side Planks 3 sets x 40 seconds
- Wide Stance Body Weight Squats3 sets x 20 reps
- Inchworms With a Push-Up3 sets x 10 reps
- Wide Mountain Climbers3 sets x 30 seconds
- Single Leg Wall Sit3 sets x 30 seconds
- Spiderman Walk3 sets x 10 yards
- 5 Second Explosive Push-Ups3 sets x 10 reps
- Full Speed Arm Circles3 sets x 15 reps
- * Leg Lift Holds From 6"-60"3 sets x 40 seconds
- * Leg Lift Holds at 6"3 sets x 40 seconds
- * Leg Lift Holds at 60"3 sets x 40 seconds
- * Slow Bicycles 3 sets x 40 seconds
- * Sprinter Crunches3 sets x 40 seconds
Single Leg RDL's to the Floor
Key Points
1. Keep your back flat and your eyes facing forward while doing this RDL exercise.
2. OneResult is fine with you bending your knee slightly when you touch the ground, but bend it a lot and you're not only cheating yourself, your hamstrings, and your posterior chain, you're cheating on the entire OneResult nation. Who wants to bear that burden?
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