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MUST WATCH | Short Safety Videos
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- WAIVER - Must Complete!
- General Weight Room Safety Tips (3:27)
- Barbell Safety - Using Collars and Checking Plate Gaps (2:02)
- Safety on Jumping Exercises (0:50)
- Pain, Soreness and Swapping Exercises (2:21)
- Choosing a Suitable Med Ball Wall (0:24)
- Choosing the Right Medicine Ball (1:05)
- Using Percentages in Training
GET STARTED | Workout Instructions
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Workout Card Information
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ROOKIE DAY 1 APRIL
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ROOKIE DAY 2 APRIL
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ROOKIE DAY 3 APRIL
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VETERAN DAY 1 APRIL
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VETERAN DAY 2 APRIL
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VETERAN DAY 3 APRIL
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- A1) Front Squat (3:24)
- A2) Standing Triple Jump (1:11)
- A3) Band External Rotations (1:20)
- B1) 1-Arm DBBP (1:09)
- B2) Med Ball Chop Circuit (1:24)
- B3) Prone L (1:29)
- C1) Split Stance RDL (1:28)
- C2) Lateral Band Walk (1:23)
- C3) Landmine Press (1:19)
- D1) Wrist Flexion/Extension (1:27)
- D2) Shoulder Alphabet (1:38)
ROOKIE DAY 1 MARCH
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ROOKIE DAY 2 MARCH
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ROOKIE DAY 3 MARCH
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VETERAN DAY 1 MARCH
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VETERAN DAY 2 MARCH
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VETERAN DAY 3 MARCH
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- A1) Hex Bar Deadlift (1:45)
- A2) Skater Jumps (1:14)
- A3) Pallof Rotation (2:11)
- B1) DBBP (Dumbbell Bench Press) (1:25)
- B2) Med Ball Side Toss with Step (2:01)
- B3) Lateral Lunge (1:40)
- C1) Chest Supported Row (1:44)
- C2) 1-Leg Ball Hamstring Curl (1:17)
- C3) Plank Lock off (0:58)
- D1) Lat Pulldown (1:05)
- D2) Prone Y (1:42)
QUESTIONS? CONCERNS? NEED HELP?
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ARM CARE WORKOUT A - 2-3 Sets of Each
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- [DOWNLOAD] Arm Care Program
- A1. Prone L (aka Scarecrows) [12-15reps] (1:29)
- A2. Prone Y [12-15reps]
- B1. Scaption Raise [12-15reps] (0:56)
- B2. Band External Rotations [12-15reps] (1:20)
- C1. Sword Pull [12-15reps] (1:54)
- C2. Band Internal Rotations [12-15reps] (1:12)
- D. Shoulder Alphabet [1 min] (1:38)
ARM CARE WORKOUT B | 2-3 Sets of Each
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