Strength

Strength Workouts
Back to Off Season Workouts
 * //__**Strength 1**__// ||  |||||| //__**Strength 2**__// ||
 * **Exercise** || **Variation** || **Volume** ||  || **Exercise** || **Variation** || **Volume** ||
 * Push-ups || standard || 2 x 20 ||  || Push-ups || incline || 3 x 15 ||
 * Pull-ups || underhand || 3x8 ||  || DB Rows || bucket || 3 x 12 ||
 * Burpees || jump to squat thrust || 3x10 ||  || Squat Thrust || withou the jump || 3 x 12 ||
 * Leg Lifts || straight legs || 2x20 ||  || Sit-ups || feet locked in place || 3 x 30 ||
 * [|Lateral Raise] ||  || 2x15 ||   || Shoulder Press || Use a form of a straight bar || 2x 15 ||
 * [|Lunge with DB Curl] ||  || 3 x 10 ||   || [|Side Lunge with DB Press] ||   || 3 x 10 ||
 * [|Front Core] ||  || 2 x 30 sec. ||   || [|Side Core] ||   || 2 x 20 sec. ||
 * //__**Strength 3**__// ||  |||||| //__**Strength 4**__// ||
 * **Exercise** || **Variation** || **Volume** ||  || **Exercise** || **Variation** || **Volume** ||
 * Push-ups || decline || 2 x 25 ||  || Push-ups || with clap || 3 x 15 ||
 * Pull - ups || overhand || 4 x 6 ||  || Rope Pull || 25' rope || 3 pulls ||
 * Burpees ||  || 3 x 10 ||   || DB Squat || light weight || 3 x 12 ||
 * Hip Raise ||  || 3 x 15 ||   || Leg Lifts || knees bent || 2 x 20 ||
 * Sit ups || incline || 3 x 20 ||  || DB Shoulder Press ||   || 2 x 15 ||
 * [|Lateral Raise] ||  || 2 x 15 ||   || [|Side Core] ||   || 2 x 20 sec. ||
 * [|Front Core] ||  || 3 x 25 sec. ||   || Stability Ball Leg lift ||   || 2 x 20 sec. ||
 * Burpees ||  || 3 x 10 ||   || DB Squat || light weight || 3 x 12 ||
 * Hip Raise ||  || 3 x 15 ||   || Leg Lifts || knees bent || 2 x 20 ||
 * Sit ups || incline || 3 x 20 ||  || DB Shoulder Press ||   || 2 x 15 ||
 * [|Lateral Raise] ||  || 2 x 15 ||   || [|Side Core] ||   || 2 x 20 sec. ||
 * [|Front Core] ||  || 3 x 25 sec. ||   || Stability Ball Leg lift ||   || 2 x 20 sec. ||

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