Linear Periodized Circuits

Strength / Power

Performance

 

Circuit - Base.jpg

Base Circuits


Session 1

The load (lbs) is a % of our maximum ability to complete one rep. If you can complete more than 15 reps, add 5 lbs. Rest 30 seconds between each exercise. "B" meant to complete the exercise on the left and right side. 

exercise

One Arm Standing Row

One Arm Standing Press

Goblet Squat

Band Pull Aparts

Birddog

Superman

Bridges

Shoulder External Rotations + Wrist Extensions

Wrist Flexor Stretch

Frog Stretch

 

Load

60% Max

60% Max

60% Max

Sets X Reps

2 x 12 B

2 x 12 B

2 x 12

2 x 10

1 x 10 B

5 x 10 Seconds

1 x 15 B

1 x 15 B Band

1 x 30 Seconds

1 x 30 Seconds

 

Video Links

One Arm Standing Row Video

One Arm Standing Press Video

Goblet Squat Video

Band Pull Aparts Video

Birddog Video

Superman Video

Bridges Video

Shoulder Ext. Rotations Video

Wrist Flexor Stretch Video

Frog Stretch Video


Session 2

The load (lbs) is a % of our maximum ability to complete one rep. If you can complete more than 15 reps, add 5 lbs. Rest 30 seconds between each exercise. "B" meant to complete the exercise on the left and right side. SA = Serratus Anterior

exercise

One Arm Pulldowns

One Arm Overhead Press

Reverse Lunges

Overhead Ball Bounce

Counter Rotations

Planks with SA Push

Mountain Climbers with Twist

Shoulder External Rotations + Wrist Extensions

Wrist Flexor Stretch

Frog Stretch

 

Load

60% Max

60% Max

60% Max

50% Max

-

-

-

-

-

-

 

Sets x Reps

2 x 12 B

2 x 12 B

2 x 12 B

1 x 15

1 x 15 B Band

5 x 10 Seconds

1 x 15

1 x 15 B Band

1 x 30 Seconds

1 x 30 Seconds

 
 
Strength - Circuit

Strength / Power Circuits

Session 1

The load (lbs) is a % of our maximum ability to complete one rep. If you can complete more than 15 reps, add 5 lbs. Rest 30 seconds between each exercise. "B" meant to complete the exercise on the left and right side. SA = Serratus Anterior

 

Exercise

Bentover Rows

One Arm Chest Press

Lat Pull Downs

Birddogs on Toes

Reverse Hypers

Bridges with Leg Raise

Shoulder External Rotation + Wrist Extension

Wrist Flexors

Frog

Load

80%

80%

80%

-

-

-

-

-

-

 

Set X Reps

3 x 5 B

3 x 5 B

3 x 5 B

2 x 10 B

3 x 10 Seconds

1 x 15 B Ball

1 x 15 B Band

1 x 30 Seconds

1 x 30 Seconds

 

 

Session 2

The load (lbs) is a % of our maximum ability to complete one rep. If you can complete more than 15 reps, add 5 lbs. Rest 30 seconds between each exercise. "B" meant to complete the exercise on the left and right side. SA = Serratus Anterior

exercise

One Arm Pulldowns

Overhead Press with Plates

Sumo Deadlifts

Lat Pullovers

Standing Stir the Pots

Planks with SA & Rotation

Mountain Climbers on Bosu

Shoulder External Rotation + Wrist Extension

Wrist Flexors

Frog

Load

80%

60%

70%

50-60%

-

-

-

-

-

-

 

Sets X Reps

3 x 5 B

2 x 10 B

3 x 5

2 x 10

1 x 15 B Band

2 x 10 Seconds B

1 x 40

1 x 15 B Band

30 Seconds

30 Seconds

 
 
Performance Circuits

Performance Circuits

Session 1

The load (lbs) is a % of our maximum ability to complete one rep. If you can complete more than 15 reps, add 5 lbs. Rest 30 seconds between each exercise. "B" meant to complete the exercise on the left and right side. SA = Serratus Anterior

exercise

Bentover Rows

Cable Dips

Single Leg Box Squats

Band Pull Aparts

Birddogs on Toes

Standing Stir the Pots

Bridging w/ Straight Kicks

Shoulder External Rotations + Wrist Extensions

Wrist Flexors

Frog

Load

70%

-

-

-

-

-

-

-

-

-

Sets X Reps

2 x 10 B

3 x 3 B

3 x 5 B

2 x 10 B Band

3 x 10 Seconds B

1 x 15 Band B

1 x 15 B

1 x 15 B Band

30 Seconds

30 Seconds


Session 2

The load (lbs) is a % of our maximum ability to complete one rep. If you can complete more than 15 reps, add 5 lbs. Rest 30 seconds between each exercise. "B" meant to complete the exercise on the left and right side. SA = Serratus Anterior

exercise

Pull-Ups / Chin-Ups

Overhead Press

Single Straight Leg Deadlifts

Lat Pullovers

Stir the Pots on Ball

Ball Bridges with Curl

Shoulder External Rotation + Wrist Extension

Wrist Flexors

Frog

Load

-

80%

70%

-

-

-

-

-

-

Sets X Reps

3 x 3

2 x 6 B

3 x 5 B

2 x 10

1 x 15 Band B

1 x 15

1 x 15 Band B

30 Seconds

30 Seconds

Video LInks

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