Day One Day Two Day Three
Warm Up / Correctives / Neck Warm Up / Correctives / Neck Warm Up / Correctives / Neck
Barbell RDL 3 x 12 Push Press or Vertical Med Ball
Toss 3 sets
Barbell Hang Clean or Barbell High Pull 6 x 6 @ 50% (Focus on Bar Speed)
Barbell Squat 3 x 12 @ 65% paired with
Banded TKEs
Barbell Bench Press 3 x 12 @ 65% paired with Banded Pull Aparts, Wall Slides or Face Pulls
Barbell Front Squat 6 x 6, performed with ascending loads, starting at weight of pull and paired with Gro- iner to Thoracic Rotation
A1) DB Step Up 3 x 12
A2) Swiss Ball Leg Curl or Glute Ham Raise 3 x 12
A1) Pull Up 3 x 12
A2) DB Neutral Grip Incline Press 3 x 12
A1) DB Flat Bench 3 x 12 A2) DB Reverse Lunge 3 x 12
B1) One Legged Glute Bridge 3 x 12 B2) Calf Raise 3 x 12
B1) Dumbbell Row or Inverted Row 3 x 12
B2) Lateral Raise + Front Raise + Rear Delt Raise Combo 3 sets
B1) Timed Banded Pressdowns and Curls 5 rounds of :30 each
Core Core Core
Week 2
Day One Day Two Day Three
Warm Up / Correctives / Neck Warm Up / Correctives / Neck Warm Up / Correctives / Neck
Barbell RDL 3 x 12 Push Press or Vertical Med Ball
Toss 3 sets
Barbell Hang Clean or Barbell High Pull 6 x 6 @ 55% (Focus on Bar Speed)
Barbell Squat 4 x 12 @ 65% paired with
Banded TKEs
Barbell Bench Press 4 x 12 @ 65% paired with Banded Pull Aparts, Wall Slides or Face Pulls
Barbell Front Squat 7 x 6, performed with ascending loads, starting at weight of pull and paired with Gro- iner to Thoracic Rotation
A1) DB Step Up 3 x 12
A2) Swiss Ball Leg Curl or Glute Ham Raise 3 x 12
A1) Pull Up 3 x 12
A2) DB Neutral Grip Incline Press 3 x 12
A1) DB Flat Bench 3 x 12 A2) DB Reverse Lunge 3 x 12
B1) One Legged Glute Bridge 3 x 12 B2) Calf Raise 3 x 12
B1) Dumbbell Row or Inverted Row 3 x 12
B2) Lateral Raise + Front Raise + Rear Delt Raise Combo 3 sets
B1) Timed Banded Pressdowns and Curls 5 rounds of :45 each
Core Core Core
Week 3
Day One Day Two Day Three
Warm Up / Correctives / Neck Warm Up / Correctives / Neck Warm Up / Correctives / Neck
Barbell RDL 3 x 10 Push Press or Vertical Med Ball
Toss 3 sets
Barbell Hang Clean or Barbell High Pull 6 x 5 @ 60% (Focus on Bar Speed)
Barbell Squat 5 x 10 @ 70% paired with
Banded TKEs
Barbell Bench Press 5 x 10 @ 70% paired with Banded Pull Aparts, Wall Slides or Face Pulls
Barbell Front Squat 8 x 6, performed with ascending loads, starting at weight of pull and paired with Gro- iner to Thoracic Rotation
A1) DB Step Up 3 x 12
A2) Swiss Ball Leg Curl or Glute Ham Raise 3 x 12
A1) Pull Up 3 x 12
A2) DB Neutral Grip Incline Press 3 x 12
A1) DB Flat Bench 3 x 12 A2) DB Reverse Lunge 3 x 12
B1) One Legged Glute Bridge 3 x 12 B2) Calf Raise 3 x 12
B1) Dumbbell Row or Inverted Row 3 x 12
B2) Lateral Raise + Front Raise + Rear Delt Raise Combo 3 sets
B1) Timed Banded Pressdowns and Curls 5 rounds of :60 each
Core Core Core
Week 4
Day One Day Two Day Three
Warm Up / Correctives / Neck Warm Up / Correctives / Neck Warm Up / Correctives / Neck
Barbell RDL 3 x 8 Push Press or Vertical Med Ball
Toss 3 sets
Barbell Hang Clean or Barbell High Pull 5 x 5 @ 65% (Focus on Bar Speed)
Barbell Squat 5 x 8 @ 75% paired with
Banded TKEs
Barbell Bench Press 5 x 8 @ 75% paired with Banded Pull Aparts, Wall Slides or Face Pulls
Barbell Front Squat 5 x 5, performed with ascending loads, starting at weight of pull and paired with Gro- iner to Thoracic Rotation
A1) DB Step Up 3 x 12
A2) Swiss Ball Leg Curl or Glute Ham Raise 3 x 12
A1) Pull Up 3 x 12
A2) DB Neutral Grip Incline Press 3 x 12
A1) DB Flat Bench 3 x 12 A2) DB Reverse Lunge 3 x 12
B1) One Legged Glute Bridge 3 x 12 B2) Calf Raise 3 x 12
B1) Dumbbell Row or Inverted Row 3 x 12
B2) Lateral Raise + Front Raise + Rear Delt Raise Combo 3 sets
B1) Timed Banded Pressdowns and Curls 4 rounds of :75 each
Core Core Core
Week 5
Day One Day Two Day Three
Warm Up / Correctives / Neck Warm Up / Correctives / Neck Warm Up / Correctives / Neck
Barbell RDL 3 x 8 Push Press or Vertical Med Ball
Toss 3 sets
Barbell Hang Clean or Barbell High Pull 5 x 5 @ 70% (Focus on Bar Speed)
Barbell Squat 4 x 8 @ 80% paired with
Banded TKEs
Barbell Bench Press 4 x 8 @ 80% paired with Banded Pull Aparts, Wall Slides or Face Pulls
Barbell Front Squat 6 x 5, performed with ascending loads, starting at weight of pull and paired with Gro- iner to Thoracic Rotation
A1) DB Step Up 3 x 12
A2) Swiss Ball Leg Curl or Glute Ham Raise 3 x 12
A1) Pull Up 3 x 12
A2) DB Neutral Grip Incline Press 3 x 12
A1) DB Flat Bench 3 x 12 A2) DB Reverse Lunge 3 x 12
B1) One Legged Glute Bridge 3 x 12 B2) Calf Raise 3 x 12
B1) Dumbbell Row or Inverted Row 3 x 12
B2) Lateral Raise + Front Raise + Rear Delt Raise Combo 3 sets
B1) Timed Banded Pressdowns and Curls 3 rounds of :90 each
Core Core Core
Week 6
Day One Day Two Day Three
Warm Up / Correctives / Neck Warm Up / Correctives / Neck Warm Up / Correctives / Neck
Barbell RDL 3 x 6 Push Press or Vertical Med Ball
Toss 3 sets
Barbell Hang Clean or Barbell High Pull 5 x 4 @ 75% (Focus on Bar Speed)
Barbell Squat 4 x 6 @ 82% paired with
Banded TKEs
Barbell Bench Press 4 x 8 @ 82% paired with Banded Pull Aparts, Wall Slides or Face Pulls
Barbell Front Squat 6 x 4, per- formed with ascending loads, starting at weight of pull and paired with Groiner to Thoracic Rotation A1) DB Step Up 3 x 12
A2) Swiss Ball Leg Curl or Glute Ham Raise 3 x 12
A1) Pull Up 3 x 12
A2) DB Neutral Grip Incline Press 3 x 12
A1) DB Flat Bench 3 x 12 A2) DB Reverse Lunge 3 x 12
B1) One Legged Glute Bridge 3 x 12 B2) Calf Raise 3 x 12
B1) Dumbbell Row or Inverted Row 3 x 12
B2) Lateral Raise + Front Raise + Rear Delt Raise Combo 3 sets
B1) Player’s Choice B2) Player’s Choice
Core Core Core
Week 7
Day One Day Two Day Three
Warm Up / Correctives / Neck Warm Up / Correctives / Neck Warm Up / Correctives / Neck
Barbell RDL 3 x 5 Push Press or Vertical Med Ball
Toss 3 sets
Barbell Hang Clean or Barbell High Pull 5 x 3 @ 80% (Focus on Bar Speed)
Barbell Squat 4 x 5 @ 85% paired with
Banded TKEs
Barbell Bench Press 4 x 5 @ 85% paired with Banded Pull Aparts, Wall Slides or Face Pulls
Barbell Front Squat 5 x 4, performed with ascending loads, starting at weight of pull and paired with Gro- iner to Thoracic Rotation
A1) DB Step Up 3 x 12
A2) Swiss Ball Leg Curl or Glute Ham Raise 3 x 12
A1) Pull Up 3 x 10 (Add weight) A2) DB Neutral Grip Incline Press 3 x 10
A1) DB Flat Bench 3 x 10 A2) DB Reverse Lunge 3 x 10
B1) One Legged Glute Bridge 3 x 10 B2) Calf Raise 3 x 10
B1) Dumbbell Row or Inverted Row 3 x 12
B2) Lateral Raise + Front Raise + Rear Delt Raise Combo 3 sets
B1) Player’s Choice B2) Player’s Choice
Core Core Core
Week 8
Day One Day Two Day Three
Warm Up / Correctives / Neck Warm Up / Correctives / Neck Warm Up / Correctives / Neck
Barbell RDL 3 x 5 Push Press or Vertical Med Ball
Toss 3 sets
Barbell Hang Clean or Barbell High Pull 5 x 3 @ 85% (Focus on Bar Speed)
Barbell Squat 4 x 4 @ 88% paired with
Banded TKEs
Barbell Bench Press 4 x 4 @ 88% paired with Banded Pull Aparts, Wall Slides or Face Pulls
Barbell Front Squat 4 x 4, per- formed with ascending loads, starting at weight of pull and paired with Groiner to Thoracic Rotation A1) DB Step Up 3 x 10
A2) Swiss Ball Leg Curl or Glute Ham Raise 3 x 10
A1) Pull Up 3 x 10 (Add weight) A2) DB Neutral Grip Incline Press 3 x 10
A1) DB Flat Bench 3 x 10 A2) DB Reverse Lunge 3 x 10
B1) One Legged Glute Bridge 3 x 10 B2) Calf Raise 3 x 10
B1) Dumbbell Row or Inverted Row 3 x 10
B2) Lateral Raise + Front Raise + Rear Delt Raise Combo 3 sets
B1) Player’s Choice B2) Player’s Choice
Core Core Core
Week 9
Day One Day Two Day Three
Warm Up / Correctives / Neck Warm Up / Correctives / Neck Warm Up / Correctives / Neck
Barbell RDL 4 x 4 Push Press or Vertical Med Ball
Toss 3 sets
Barbell Hang Clean or Barbell High Pull 4 x 3 @ 90% (Focus on Bar Speed)
Barbell Squat 4 x 3 @ 90% paired with
Banded TKEs
Barbell Bench Press 4 x 3 @ 90% paired with Banded Pull Aparts, Wall Slides or Face Pulls
Barbell Front Squat 4 x 3, performed with ascending loads, starting at weight of pull and paired with Gro- iner to Thoracic Rotation
A1) DB Step Up 3 x 8
A2) Swiss Ball Leg Curl or Glute Ham Raise 3 x 8
A1) Pull Up 3 x 8 (Add weight) A2) DB Neutral Grip Incline Press 3 x 8
A1) DB Flat Bench 3 x 8 A2) DB Reverse Lunge 3 x 8
B1) One Legged Glute Bridge 3 x 8 B2) Calf Raise 3 x 8
B1) Dumbbell Row or Inverted Row 3 x 8
B2) Lateral Raise + Front Raise + Rear Delt Raise Combo 3 sets
B1) Player’s Choice B2) Player’s Choice
Core Core Core
Week 10
Day One Day Two Day Three
Warm Up / Correctives / Neck Warm Up / Correctives / Neck Warm Up / Correctives / Neck
Barbell RDL 4 x 3 Push Press or Vertical Med Ball
Toss 3 sets
Barbell Hang Clean or Barbell High Pull 3 x 3 @ 90% (Focus on Bar Speed)
Barbell Squat 3 x 3 @ 90% paired with
Banded TKEs
Barbell Bench Press 3 x 3 @ 90% paired with Banded Pull Aparts, Wall Slides or Face Pulls
Barbell Front Squat 3 x 3, performed with ascending loads, starting at weight of pull and paired with Gro- iner to Thoracic Rotation
A1) DB Step Up 3 x 8
A2) Swiss Ball Leg Curl or Glute Ham Raise 3 x 8
A1) Pull Up 3 x 8 (Add weight) A2) DB Neutral Grip Incline Press 3 x 8
A1) DB Flat Bench 3 x 8 A2) DB Reverse Lunge 3 x 8
B1) One Legged Glute Bridge 3 x 8 B2) Calf Raise 3 x 8
B1) Dumbbell Row or Inverted Row 3 x 8
B2) Lateral Raise + Front Raise + Rear Delt Raise Combo 3 sets
B1) Player’s Choice B2) Player’s Choice
Core Core Core
Week 11
Day One Day Two Day Three
Warm Up / Correctives / Neck Warm Up / Correctives / Neck Warm Up / Correctives / Neck
Barbell RDL 4 x 3 Push Press or Vertical Med Ball
Toss 3 sets
Barbell Hang Clean or Barbell High Pull 3 x 3 @ 90% (Focus on Bar Speed)
Barbell Squat 3 x 2 @ 90% paired with
Banded TKEs
Barbell Bench Press 3 x 2 @ 90% paired with Banded Pull Aparts, Wall Slides or Face Pulls
Barbell Front Squat 3 x 2, performed with ascending loads, starting at weight of pull and paired with Gro- iner to Thoracic Rotation
A1) DB Step Up 3 x 8
A2) Swiss Ball Leg Curl or Glute Ham Raise 3 x 8
A1) Pull Up 3 x 8 (Add weight) A2) DB Neutral Grip Incline Press 3 x 8
A1) DB Flat Bench 3 x 8 A2) DB Reverse Lunge 3 x 8
B1) One Legged Glute Bridge 3 x 8 B2) Calf Raise 3 x 8
B1) Dumbbell Row or Inverted Row 3 x 8
B2) Lateral Raise + Front Raise + Rear Delt Raise Combo 3 sets
B1) Player’s Choice B2) Player’s Choice
Core Core Core
Stretch Stretch Stretch
Week Twelve
Rest