Workout of the Week (WOW)

Explosive pushup 3x15




Swiss Ball Pike Press 3x10





Swiss Ball Jacknife 4x10




Bosu Crossover Crunch 3x15



Bosu Leg Scissors 3x10 (to fatigue)




Turkish Sit up 3x15

Workout of the Week (WOW)

Lateral Alternating Row 3x15



Resistance Band Sprint 3x 1:00



Resistance Band Lat Pull 3x15



Chest Press 3x12




Lunge + Row 3x12



Parrallel Bicep Curls 3x15

Workout of the Week (WOW)

5. Sumo Squat/ Plie Squat




4. Frog Leaps



3. Bulgarian Split Squat



2.  One Leg Hip Raises



1.  Deadlifts

Top 5 Booty Burn Exercises

5. Sumo Squat/ Plie Squat




4. Frog Leaps



3. Bulgarian Split Squat



2.  One Leg Hip Raises



1.  Deadlifts

Workout Of the Week!!! (WOW)

Tricep Dip 3x15



Explosive Pushups + Partner Falls 3x10




Crab Crawl Exercises 3x 10



Reverse Fly Iron Cross 3x15



Inverted Row 3x10




DB Spination 3x15



Side V Lift 3x15



Bicycle Kick 3x20

Workout of the Week!! (WOW)

Swiss Ball Pushup 3x12



Swiss Ball Pike Press 3x8



Swiss Ball Jacknife 3x12



Jumping Burpees 3x15



Jumping Rope




Knee Tuck Jumps 3x8



Medicine Ball Bring Alongs with Broad Jump  3x10





NOTE:

-During all exercises in between sets you will perform a 'plank' exercise for 30 seconds. 
-Rest absolutely no more than 1 minute in between exercises.

Bryen's PERSONAL Workout of the Week!!!!

Tire Flips 4x8



Plyo Squat Jumps 3x8





Agility Drill 3 repetitions




Plyometric Pushup/ Lateral Pushup Walk  3 repetitions



Suicides  3 repetitions



Lateral Suicide Shuffles 3 repetitions



Now you guys see that I don't just talk it.  I live it. You can play hard, but when it comes to hard work...as you can tell from this workout of the week..... 

Bobby and I DON'T PLAY AT ALL.

Workout of the Week!!! (WOW)

Power Cleans 3x12



Upright Row 3x15




Arnold Press 3x15



Lateral Raise 3x15



Deadlift Upright Row 3x15



Obliques Crunch 3x12




Oblique V-Up 3x10



Oblique Heel Touches

Workout of the Week (W.O.W)!!!

3 Grip Lat Pulldown  3 sets

(Wide Overhand 4 reps, Shoulder With Overhand 4 reps, Shoulder width underhand 4 reps)



Zottman Curls (3x12)





Wide Grip Pullups (3x10)




Negative Curls (3x10)
NOTE: You want to have a heavier weight than normal because you are only "lowering" the weight, you need assistance for the positive or "concentric" movement (curling up) so that you are not doing the positive and the negative moments.  The point is to work the muscle a different way than usual.




Corkscrew 3x15
Left and Right circle is counted as "one"



V Sit 3x15

Note: Whichever Variation you are comfortable with

Workout of the Week (WoW

Overhanded Rows

Zottoman Curls



Burpees with Pushup



Hamer Curls 3x10


Russian Twist (3x12)



Alternating crossover Curnch  (3x10)

Workout of the Week! (W.O.W) Specializing in Agility/Power and Speed

The object of these exercises are to help your ability ofr explosive movements in sports like basketball, football, soccer, track and field, just to name a few.  It uses "speed ladders", but if you wanted to tape the ground you can make your own The purpose of using the ladder so so that you go through it as fast as you can without touching anything. 


Mountain Climbers to Sprint (40 yds)




Inchworm 3x10 ("1" counts when you are flat again.)



Single Legged Depth Jump 3x12



Ali Shuffle 3x12 (up and back is "one")



Criss Cross with Ali Hand Shuffle 3x 3 (3 passes this one is hard)



Ickey Shuffle 3x12 passes

Workout of the Week!!! (WOW)

Medicine Ball Pushups 3x12



Tricep Kickbacks 3x10



Spider Man Pushups 3x5



Tricep Dips 3x12



Plyometric Pushups 3x10



Bicycle Kicks 3x20



Reach Ups 3x15



Leg Scissor Kicks 3x15

Workout Of the Week!!!! (WOW)

Neutral Grip Pullups 2x10



Seated Row 3x12



Lateral Explosive Pushup 3x10



Arnold Press 3x12



Explosive Pushup 3x10



Hammer Curls 3x10



Bicep Curls 21's 2x10 (or until fatigue)



Elevated Plank  3x (max time)



Bosu Supine Bridge 3x12



Medicine Ball V-UP 3x12



Hyperextension Table Oblique Crunch 3x10 (each side)



Hope everyone enjoys the workout this week. 

OVER AND OUT!

Workout Of the Week! (WOW!)

Burpee Pullups 3x12



Grasshopper  3x10



Reverse Bear Crawl 3x 45 sec.



Frog Jumps 3x 10



Supine Bicep Curls 3x10



Hip Thrust  3x 12



Body Cross 3x12



Plank 3x45 sec



One Leg Reach 3x12

Workout Of the Week (WOW)!!! focusing on Lower Back/ Glutes and Legs

Bent Over Row 3x12



Good Mornings 3x10




Bosu Ball Hamstring Curl 3x10



Deadlift 3x15



Hamstring Curl  3x10



Swiss Ball Bridge 3x12



Swiss Ball Jacknife 3x10

Workout of the Week (WOW) for females with kettlebells

RENEGADE ROWS 3x12



KETTLEBELL SWINGS + OVERHEAD SQUAT 3x15



KETTLEBELL SINGLE LEG DEADLIFT 3x12



KETTLEBELL FRONT SQUAT 3x15



REVERSE FLY 3x10



KETTLEBELL TOWEL CURLS 3x12



KETTLEBELL WINDMILLS 3x15

Workout of the Week! (W.O.W.) FOR MALES ONLY!! and it is HARD.

Turkish Get Up with Kettlebell 3x12



Clapping Pull-Ups 3x8



Dive Bomber Pushups 3x12



Bulgarian Split Squat Jumps 3x10



Seated Box Jump 3x10



Rope Curl  3x12



King Deadlift 3x12


Floor Wipers 3x10



Plate Push w/ Rotations (make sure you have enough room lol). 

Workout of the Week!!!! (W.O.W.)

One Legged Stiff Deadlift  3x15



Plank with Leg Lift  3x16




Single-Leg Rotation  3x12



Plank Pike-Up 3x10



Reach Through 3x16



Butterfly Crunch 3x15




V-Sit   3x 45 sec.

Workout of the Week!!! (W.O.W.)

PIKE PULLUPS (make sure your legs do not swing) 2x12



STABILITY BALL TRICEP DIPS 3x12



STABILITY BALL LAT PULL 3x10



LUNGE WITH ROTATION AND PUSHUP 3x10



HAMMER CURLS 3x12



STABILITY BALL ROLL OVERS 3x12



CABLE CRUNCH 3x15

Erika & Jenny Workout of the Week 1-6-10

Workout 1

Pushup Row 3x10 (10 lbs)
Decline Pushups 3x10 (modified)
Chest Press 3x10 (15 lbs)
Overhead Tricep Ext 3x10 (5lbs)
Scissor Kicks 2x10
Decline Plank :35 x 3


Workout 2

Sumo Squat 3x10 (25 lbs)
DB swing 3x10 (25 lbs)
Standing Arnold Press 3x10 (15 lbs)
Shoulder Raise 3x10 (10 lbs)
Lateral Raise 3x10 (10 lbs)
Lat Pull 3x10 (40 lbs)

Windshield Wipers 3x10
6 inch isometric :30 sec x 3
Bicycle Kicks 3x10

Workout 3

Lunge to Press (shoulder) 3x10 (15 lbs)
Bulgarian Split Squat Curls 3x10 (10 lbs)
Body Rows 2x5
Stiff Legged Deadlift 3x10 (15 lbs)

Side Bends 3x10 (25 lbs)
Decline Situps 3x10
Russian Twist 3x10
Reverse Crunch 3x15