Isaac
Workout 1
Level 3
Block 1 - Mobility
1A Carioca 2x10ea
1B Supermans 2x15
1C BW Goodmorning-Squat 2x12
1D BW Lunge 2x8ea
Block 2 - Strength
2A Bar Back Squat 3x10
2B Bar Bentover Row 3x12
2C Plate Russian Twist 3x30
2D Bar RDL 3x10
2E Bench Press 3x10
Block 3 - Strength
3A Bar Reverse Lunge 3x8ea
3B DB Curl to Press 3x10
3C Alternating V-up 3x10ea
3D Pull-ups 3x12
3E Bar Calf Raises 3x25
Block 4 - Speed & Agility
4A Long Jumps 3x8
4B Bounding 3x20yd
4C Bounding to sprint 3x30yd
4E MB Chest Throw 3x30yd
4F MB Chest Throw to Sprint 3x10yd
4G MB Scoop throw 3x8
4H Tuck Vertical Jump 3x8
Isaac
Workout 2
Level 3
Block 1 - Mobility
1A Ankle Hops 2x10
1B Inchworm-Push up 2x15
1C Toe Grab Squat 2x12
1D Arms Extended Twist 2x8ea
Block 2 - Strength
2A Bar Split Squats 3x8ea
2B Hang Clean High Pull 3x8
2C Plate Toe Touches 3x30
2D DB Single Leg Bridge Pause 3x:30ea
2E Incline Bench Press 3x10
Block 3 - Strength
3A DB Snatch 3x10
3B DB Front and Side Raise 3x10
3C Heel Touches 3x15ea
3D Bar Curls 3x15
3A Single Leg MB RDL 3x8ea
Block 4 - Speed & Agility
4A Side Bounding Distance 3x20yd
4B Quick Side Steps 3x10ea
4C Side Step Turn to Sprint 3x30yd
4E MB Overhead Throw 3x10
4F Stepping to Overhead Throw 3x8
4G Standing Sprints 6x20yd
4H Conditioning (20s rest) 6x40yd
Isaac
Workout 3
Level 3
Block 1 - Mobility
1A Runners Lunge 2x8ea
1B Lunge Twist 2x10ea
1C Toy Soldier Walk 2x8ea
1D Single Leg Ankle Hops 2x20ea
Block 2 - Strength
2A Bar Split Squats 3x8ea
2B High Hang Clean 3x5
2C Reaching Crunches 3x20
2D 2-DB Sumo Squat 3x10
2E Military Press 3x10
Block 3 - Strength
3A DB Bench Step-up 3x8ea
3B Plate Side Bends 3x12ea
3C DB Bentover Rear Delt Fly's 3x14
3D Bar Curls 3x15
3A Single Leg MB RDL 3x8ea
Block 4 - Speed & Agility
4A Side Ankle Hops 3x30yd
Single Leg Side to Side Ankle
4B 3x20ea
Hops
4C Side Bound to Sprint 3x20yd
4E Lying MB Chest Throw 3x10
4F Plyo Push-up 3x10
4G Back Pedal 3x30yd
4H Back Pedal to Sprint 3x40yd
Isaac
Workout 4
Level 3
Block 1 - Mobility
1A Jumping Jacks 2x30
1B Side Lunge 2x10ea
1C RDL Walk 2x8ea
1D Goodmorning Twist 2x12
Block 2 - Strength
2A Bar Front Squat 3x12
2B Floor Clean Pull 3x8
2C Oblique Leg Raises 3x10ea
2E DB Alterning Bench Press 3x12ea
2D DB RDL-Calf Raise 3x15
Block 3 - Strength
3A DB Push Press 3x10
3B Plate Pistol Squat to Bench 3x8ea
3C Superman Pauses 3:45
3D DB Tricep Extension 3x12
3A Underhand Pull-up 3x12
Block 4 - Speed & Agility
4A Skips for Height 3x30yd
4B Backward Skips for Height 3x20yd
4C Carioca 3x10ydea
4E Carioca to Sprint 3x30ydea
4F Long Jump 3x7
4G MB Long Jump Throw 3x5
4H Conditioning 5x50yd
Isaac
Workout 5
Level 3
Block 1 - Mobility
1A Split Ankle Hops 2x30
1B Standing Twist-Arm Swings 2x10ea
1C Incline Push-up 2x15
1D Overhead Split Squat 2x10ea
Block 2 - Strength
Bench Press (Pause at bottom for
2A 3x8
2s)
2B Bar Squat Jumps 3x12
2C V-Ups 3x15
2E Bar RDL 3x12
2D 2-DB Squat and Press 3x15
Block 3 - Strength
3A Bar Upright Row 3x12
3B Glute Bar Lift (Hip Thruster) 3x15
3C DB Side Lunges 3x8ea
3D DB Hammer Curl to Press 3x12
3A Reverse Crunches 3x25
Block 4 - Speed & Agility
4A Tuck Jumps 3x15
4B Tuck Verticle Jumps 3x12
4C MB Sit-up Chest Throw 3x12
4E 1 Arm Chest Throw 3x8ea
4F Plyo Push-up 3x10
4G Push-up Sprints 3x20yd
4H Pro Agility drill 3x4
Isaac
Workout 6
Level 3
Block 1 - Mobility
1A 1 Leg Ankle Hop 2x30
1B Overhead Lunge 2x8ea
1C Toe Grab Squat 2x15
1D Runners Lunge 2x8ea
Block 2 - Strength
2A Bar Single Leg Bentover Row 3x12
2B Back Squat (Pause at bottom 2s) 3x12
2C Straight Leg Weighted Crunches 3x15
2E Hang Snatch 3x5
2D Plate Bentover Rear Delt Fly 3x15
Block 3 - Strength
3A DB Cuban Press 3x10
3B Bar Overhead Reverse Lunge 3x6ea
3C Plank 3x:45
3D DB Overhead Tricep Extension 3x12
3A Landmine Twists 3x10ea
Block 4 - Speed & Agility
4A High Knee/Butt Kick Combo 3x10ea
4B Backwards Skips 3x8ea
4C Back Pedal 3x30yd
4E Ladder (Both Feet Hops) 3x6
Ladder (Single Leg Hops
4F 3x4ea
forward)
Ladder (Single Leg Hops
4G 3x4ea
Sideways)
4H Ladder (2in-1out) 3x4
Isaac
Workout 7
Level 3
Block 1 - Mobility
1A Toy Soldier March 2x8ea
1B Overhead Side Bend 2x10ea
1C Lunge Twist 2x10ea
1D Fire Hydrant 2x8ea
Block 2 - Strength
2A Landmine Single Arm Row 3x10ea
2B Bar Reverse Lunge 3x8ea
2C Plate Russian Twist 3x15ea
2E Incline Bench Press 3x12
2D SL Bar RDL 3x8ea
Block 3 - Strength
3A TRX Y's 3x10
3B High Hang Clean and Press 3x5
3C Sit-ups 3x30
3D Bar Curls 3x20
3A Shoulder Bridge 3x:30
Block 4 - Speed & Agility
4A Ankle Flips (Heel to Toe) 3x20yd
4B Straigh Leg March Skips 3x20yd
4C Diagnoal Bounds 3x20yd
4E Diagnoal Bound to Sprint 3x30yd
4F MB Rotating Toss 3x10ea
4G MB Step into Rotating Toss 3x8ea
4H Sideway-Start Sprints 3x30yd
Isaac
Workout 8
Level 3
Block 1 - Mobility
1A Toy Soldier March 2x8ea
1B Overhead Side Bend 2x10ea
1C Lunge Twist 2x10ea
1D Fire Hydrant 2x8ea
Block 2 - Strength
2A Bar Front Squat and Press 3x10
2B Bar Bentover Row 3x12
2C Bicycle Crunch 3x15ea
2E Bar Upright Row 3x12
2D Glute Bar Lift Pause (Hip Thrust) 3x:35
Block 3 - Strength
3A DB Bentover Rear Delt Fly's 3x15
3B Alternating V-up 3x10ea
3C DB Bench Step-up 3x8ea
Side Plank Hip Touches (Up &
3D 3x15ea
Down)
3A DB Tricep Kickback 3x15ea
Block 4 - Speed & Agility
Wall Sprint Drill (Single Knee
4A 3x10ea
Drive)
4B High Knees 3x20yd
4C High Knees to Sprint 3x30yd
4E MB Scoop Backward Toss 3x8
4F Frog Jumps 3x20yd
4G Single Leg Bounds 3x20ydea
4H Conditioning (30s rest) 4x50yd
Isaac
Workout 9
Level 3
Block 1 - Mobility
1A Carioca 2x10ea
1B Goodmorning-Squat 2x10
1C Tuck Jumps 2x15
1D Hamstring Rebound 2x10
Block 2 - Strength
2A Negative Chin-ups (5s Down) 3x5
2B Bar Split Squat 3x8ea
2C Supermans 3x20
2E Bench Press 3x8
2D Reverse Crunches 3x30
Block 3 - Strength
3A High Hang Snacth 3x5
3B Bar Single Leg Calf Raises 3x20ea
3C Heel Touches 3x25ea
3D Shoulder Bridge 3x:30
3A Bar Curls 3x15
Block 4 - Speed & Agility
4A Ladder (Both Feet Hops) 3x6
Ladder (Single Leg Hops
4B 3x4ea
forward)
Ladder (Single Leg Hops
4C 3x4ea
Sideways)
4E Ladder (2in-1out) 3x4
4F MB Lying Chest Toss 3x10
4G Plyo Push-up 3x15
Lying Start Sprint
4H 3x20yd
Isaac
Workout 10
Level 3
Block 1 - Mobility
1A Side Swings 2x12
1B Runners Lunge 2x10
1C Side Lunge Twist 2x8ea
1D Side to Side Ankle Hops 2x30
Block 2 - Strength
2A Bar Clean Pulls 3x8
2B Bar Push Press 3x5
2C Oblique Leg Raises 3x10ea
2E DB Alternating Bentover Row 3x10ea
2D Plate Waling Overhead Lunge 3x8ea
Block 3 - Strength
3A Bar Upright Row 3x12
3B DB Bulgarian Squat 3x10
3C Reaching Crunch 3x20
Plank Up Downs (Elbows -
3D 3x12
Hands)
3A DB Overhead Tricep Extension 3x15
Block 4 - Speed & Agility
4A Skips for Height 3x30yd
4B Backward Skips for Height 3x20yd
4C Vertical Jump 3x12
4E Vertical Jump to Sprint 3x20yd
4F Long Jump 3x7
4G MB Long Jump Throw 3x5
4H Shuttle Run 4x50yd
Isaac
Workout 11
Level 3
Block 1 - Mobility
1A Split Ankle Hops 2x30
1B Toe Touch Squat 2x10
1C Goodmorning Twist 2x8ea
1D Wide Hamstring Rebound 2x10
Block 2 - Strength
Back Squat (Pause at bottom for
2A 3x7
3s)
2B Hang Cleans 3x5
2C DB RDL 3x12
2E Pull-ups (Pause for 3s at top) 3x6
2D V-ups 3x15
Block 3 - Strength
DB Alternating Incline Bench
3A 3x12ea
Press
3B DB Hammer Curl 3x15
Bar Calf Raises (Pause for 3s at
3C 3x10
top)
3D DB Alternating Front Raises 3x10ea
3A DB Pullovers 3x15
Block 4 - Speed & Agility
4A One Knee w/ Arm Actions 3x20ea
4B Skips for Distance 3x30yd
4C Ankle Hops 3x30
4E Butt Kicks 3x20yd
4F Lateral Shuffle to Sprint 3x20yd/10yd
4G Pro Agility 3x6
4H Conditioning 3x60yd
Isaac
Workout 12
Level 3
Block 1 - Mobility
1A Jumping Jacks 2x25
1B Lunge Twist 2x8ea
1C Toy Soldier March 2x10ea
1D Wall Leg Swings 2x10ea
Block 2 - Strength
2A Deadlift 3x5
2B High Hang Snatch High Pull 3x7
2C DB Bentover Row 3x12ea
2E Bar Military Press 3x10
2D Jackknife 3x12
Block 3 - Strength
3A DB Side Raise 3x15
3B Plate Overhead Tricep Extension 3x15
3C Bar Split Squat 3x10ea
3D MB Russian Twist 3x10ea
3A Bar Inverted Row 3x15
Block 4 - Speed & Agility
4A Ladder (Both Feet Hops) 3x6
Ladder (Single Leg Hops
4B 3x4ea
forward)
Ladder (Single Leg Hops
4C 3x4ea
Sideways)
4E Ladder (2in-1out) 3x4
4F Long Jumps 3x20yd
4G MB Long Jump Throw-Sprint 3x20yd
4H Shuttle (1:15s Rest) 8x40yd