Rest: 60 sec

Day 1
Wk 1
Wk 2
Wk 3
NON-COUNTER MOVEMENT DB JUMP
30 sec - 1 min rest
Hold DB at your sides
5
5
5
5
5
5
5
5
5
5
5

Total Body Power Block

Total Body Power Block

Name: Darkside
Day 2
Wk 1
Wk 2
Wk 3
MED BALL TOSS W/ BROAD JUMP
30 sec - 1 min rest
Jump during the release of the ball
5
5
5
5
5
5
5
5
5
5
5

Wk 1

12
12
12

Day 3
Wk 2
Wk 3
DB INCLINE PRESS

12
12
12
12

12
12
12
12

2 DB RDL

12
12
12
12

12
12
12
12

KB RDL
Bent Knee Hamstring Stretch 3x5 ea
Use DB if KB not available
12
12
12
12
12
12
12
12
12
12
12

12
12
12

12
12
12
12

3x8
12
12
12
12

1 ARM 1 LEG SUPPORTED DB ROW

Standing T's/Y's/W's
3x5 e
12ea
12ea
12ea

12ea
12ea
12ea
12ea

Strength Block

12
12
12

GOBLET SQUAT
Squat to Stand

Strength Block

Strength Block

DB BENCH
Door Jam Pec Stretch
3x5 ea

12ea
12ea
12ea
12ea

12
12
12

12
12
12
12

12
12
12
12

PULL-UPS
Add weight if necessary
Use a band for assistance if necessary
12
12
12
12
12
12
12
12
12
12
12
DB STEP UPS

Auxiliary Block

12
12

40yd
40yd
40yd

1 ARM DB OH PRESS
12ea
12ea
12ea
12ea
12ea
PB LEG CURL
12
12
12
12
12

ANKLE INVERSION/EVERSION W/ B

10ea
10ea

10ea
10ea

10ea
10ea
10ea

30yd
30yd

12ea
12ea

12
12

10
10

40yd
40yd

40yd
40yd
40yd

DB LATERAL LUNGE
12ea
12ea
12ea
12ea
12ea
BARBELL INVERTED ROW
12
12
12
12
12
BACK EXTENSIONS
10
12
10
12
10
12

12ea
12ea
12ea

Rotational Block

12ea
12ea

40yd
40yd

HANGING KNEE TUCKS

Hold DB between feet if easy
10
12
12
10
12
12
10
12
12
DB WAITERS WALK

Auxiliary Block

30yd
30yd

30s
30s
30s
30s
30s
30s
DB SUITCASE CARRY

Rotational Block

30s
30s
30s

Auxiliary Block

Rotational Block

LATERAL PLANK

12ea
12ea
12ea
12ea

12ea
12ea
12ea
12ea

PERPENDICULAR MED BALL THROW

Side faces wall/partner
6ea
6ea
6ea
6ea
6ea
6ea
6ea
6ea
6ea
FARMER'S WALK
30yd
30yd

40yd
40yd

40yd
40yd
40yd

ISO BACK EXTENSION HOLDS

30s
30s
30s
30s
30s
30s
30s
30s
30s
ANKLE INVERSION/EVERSION W/ BA

10ea
10ea

10ea
10ea

10ea
10ea
10ea

NOTES
DB = Dumbbell
PB = Physioball
OH = Overhead
RFE = Rear Foot
Elevated
BB = Barbell
ALT =
Alternating
SL
= Single Leg
Goal is to
increase weight
each week. Be
conservative with
your weight
selection the first
week but really
start pushing and
dailing in the
weights for weeks
2 and 3. Keep
good form and
use the tempo
provided (3
seconds to bring
the weight down,
1 second pause at
the portion of the
lift where you
change direction,
and 1 second to
finish the lift). If
you don't know
what a lift is just
google it and it
should show up.
Each block must
be complete
before moving to
the next one i.e.
TBPB, SB, RB, and
then AB. TBPB
and SB should be
done one
exercises at a
time, but RB and
AB should be
done in a circuit
fashion.

Rest: 60 sec

Day 1
Wk 1
Wk 2
Wk 3
COUNTER MOVEMENT DB JUMP
30 sec - 1 min rest
Hold DB at your sides
5
5
5
5
5
5
5
5
5
5
5

Day 2
Wk 1
Wk 2
Wk 3
MED BALL CHEST PASS W/ BROAD JUMP
30 sec - 1 min rest
Jump during the release of the ball
5
5
5
5
5
5
5
5
5
5
5

Day 3
Wk 1
Wk 2
Wk 3
ALTERNATING DB INCLINE PRESS

Total Body Power Block

Total Body Power Block

Name:

8ea
8ea
8ea

8ea
8ea
8ea
8ea

8ea
8ea
8ea
8ea

8ea
8ea
8ea

8
8
8

8ea
8ea
8ea
8ea

8ea
8ea
8ea
8ea

2 DB RDL
Supported Inverted Hamstring
8
8
8

8
8
8
8

3x5 ea

8
8
8
8

8
8
8
8

3x8

8
8
8
8

1 ARM 1 LEG SUPPORTED DB ROW

Prone T's/Y's/W's
3x5
8ea
8ea
8ea

8ea
8ea
8ea
8ea

Strength Block

GOBLET SQUAT
Squat to Stand

Strength Block

Strength Block

BB RDL
ALTERNATING DB BENCH
Door Jam Pec Stretch
3x5 ea

8ea
8ea
8ea
8ea

8ea
8ea
8ea

8ea
8ea
8ea
8ea

8ea
8ea
8ea
8ea

PULL-UPS
Add weight if necessary
Use a band for assistance if necessary
8
8
8
8
8
8
8
8
8
8
8
DB STEP UPS

50yd
50yd

50yd
50yd
50yd

8
8

ALT DB OH PRESS
8
8

8
8

PB LEG CURL
8
8

8
8
8

8ea
8ea

8
8
8

8ea
8ea

ANKLE INVERSION/EVERSION W/ BA

10ea
10ea

10ea
10ea

40yd
40yd

10ea
10ea
10ea

12
12

50yd
50yd

50yd
50yd
50yd

DB LATERAL LUNGE
8ea
8ea
8ea
8ea
8ea
BARBELL INVERTED ROW
8ea
8ea
8ea
8ea
8ea
BACK EXTENSIONS
15
15
15
15
15

8ea
8ea
8ea

Rotational Block

40yd
40yd

HANGING KNEE TUCKS

Hold DB between feet if easy
12
15
15
12
15
15
12
15
15
DB WAITERS WALK

Auxiliary Block

40s
40s
40s
40s
40s
40s
DB SUITCASE CARRY

Rotational Block

40s
40s
40s

Auxiliary Block

Auxiliary Block

Rotational Block

LATERAL PLANK

8ea
8ea
8ea
8ea

8ea
8ea
8ea
8ea

PERPENDICULAR MED BALL THROW

Side faces wall/partner
5ea
5ea
5ea
5ea
5ea
5ea
5ea
5ea
5ea
FARMER'S WALK
40yd
40yd

50yd
50yd

50yd
50yd
50yd

ISO BACK EXTENSION HOLDS

40s
40s
40s
40s
40s
40s
40s
40s
40s
ANKLE INVERSION/EVERSION W/ BA

10ea
10ea

10ea
10ea

10ea
10ea
10ea

NOTES
DB = Dumbbell
PB = Physioball
OH = Overhead
RFE = Rear Foot
Elevated
BB = Barbell
ALT = Alternating
SL = Single Leg
Goal is to increase
weight each week.
Be conservative
with your weight
selection the first
week but really
start pushing and
dailing in the
weights for weeks
2 and 3. Keep
good form and use
the tempo
provided. If you
don't know what a
lift is just google it
and it should show
up. Each block
must be complete
before moving to
the next one i.e.
TBPB, SB, RB, and
then AB. TBPB
and SB should be
done one
exercises at a
time, but RB and
AB should be done
in a circuit fashion.

Name:

5ea
5ea
5ea
5ea

5ea
5ea
3ea
3ea

5
5
5

10
10
10

10
10
10
10

10
10
10
10

BB RDL
Supported Inverted Hamstring
10
10
10

10
10
10
10

5
5
3
3

BB BACK SQUAT
Squat to Stand

3x5 ea

Strength Block

Strength Block

BB BENCH PRESS
Door Jam Pec Stretch
3x5 ea

5
5
5
5

10
10
10

10
10
10
10

10
10
10

3x8
10
10
10
10

BENT OVER 1 ARM SUPPORTED DB ROW

PB T's/Y's/W's
3x5 ea

10
10
10
10

10ea
10ea
10ea

10ea
10ea
10ea
10ea

Day 3
Wk 2
Wk 3
BB INCLINE PRESS
Lateral Raises

3x8
available
10
10
10
10

PULL-UPS
Bent Over Reverse Flys

3x

Use a band for assistance if necessary or add weight

10
10

DB PUSH PRESS
10
10

10
10

PB LEG CURL
10
10

10
10
10
10
10
10

ANKLE INVERSION/EVERSION W/ BA

10ea
10ea

10ea
10ea

10ea
10ea
10ea

50yd
50yd

50yd
50yd
50yd

50yd
50yd
50yd

WALKING DB LUNGES
10ea
10ea
10ea
10ea
10ea
1/2 KNEELING ALT. LAT PULLDOWN
10ea
10ea
10ea
10ea
10ea
10ea
10ea
BACK EXTENSIONS
15
15
15
15
15
15
15
15
10ea
10ea

Rotational Block

50yd
50yd
50yd

10ea
10ea
10ea

Auxiliary Block

50yd
50yd
50yd

Rotational Block

50yd
50yd

50s
50s
50s
50s
50s
50s
DB SUITCASE CARRY

Auxiliary Block

Rotational Block
Auxiliary Block

50s
50s
50s

HANGING KNEE TUCKS

Hold DB between feet if easy
15
15
15
15
15
15
15
15
15
DB WAITERS WALK

3x

10
10
10
10

BB RDL
Eccentric Leg Curls
Use a partner if sliders aren't
10
10
10
10
10
10
10

10
10
10

10ea
10ea
10ea
10ea

10
10
10
10

10
10
10
10

10
10
10
10

RFE SPLIT SQUAT

SL Squat Off Box
LATERAL PLANK

NOTES

Wk 1

Strength Block

5ea
5ea
5ea

Day 2
Wk 1
Wk 2
Wk 3
BB HANG (ABOVE KNEE) CLEAN PULL
1 min rest

Total Body Power Block

Total Body Power Block

Wk 1

Rest: 60 sec
Day 1
Wk 2
Wk 3
1 ARM DB HANG SNATCH
1 min rest

10ea
10ea
10ea
10ea

3x

10ea
10ea
10ea
10ea

PERPENDICULAR MED BALL THROW

Side faces wall/partner
5ea
5ea
3ea
5ea
3ea
3ea
3ea
3ea
3ea
FARMER'S WALK
50yd
50yd

50yd
50yd
50yd

50yd
50yd
50yd

ISO BACK EXTENSION HOLDS

50s
50s
50s
50s
50s
50s
50s
50s
50s
ANKLE INVERSION/EVERSION W/ BA

10ea
10ea

10ea
10ea

10ea
10ea
10ea

DB = Dumbbell
PB = Physioball
OH = Overhead
RFE = Rear Foot
Elevated
BB = Barbell
ALT = Alternating
SL = Single Leg
Goal is to increase
weight each week.
Be conservative
with your weight
selection the first
week but really
start pushing and
dailing in the
weights for weeks
2 and 3. Keep
good form and use
the tempo
provided. If you
don't know what a
lift is just google it
and it should show
up. Each block
must be complete
before moving to
the next one i.e.
TBPB, SB, RB, and
then AB. TBPB
and SB should be
done one
exercises at a
time, but RB and
AB should be done
in a circuit fashion.

Name:

5
5
3

5
5
3
3

Day 2
Wk 1
Wk 2
Wk 3
BB HANG (ABOVE KNEE) CLEAN PULL
1 min rest

Total Body Power Block

Total Body Power Block

Wk 1

Rest: 90 sec
Day 1
Wk 2
Wk 3
1 ARM DB HANG SNATCH
1 min rest
3
3
3
3

5
5
3

5
5
3
3

Day 3
Wk 2
Wk 3
BB INCLINE PRESS
Lateral Raises

NOTES

Wk 1

3
3
3
3

6
6
6

6
6
6
6

3x

6
6
6
6

BB RDL

6
6
6
6

6
6
6
6

BB RDL
Inverted Hamstring
6
6
6

3x5 ea

6
6
6
6

6
6
6

6
6
6
6

PB Leg Curl
3x8
6
6
6
6

BENT OVER 1 ARM SUPPORTED DB ROW

PB T's/Y's/W's

6
6
6
6

6ea
6ea
6ea

6ea
6ea
6ea
6ea

Strength Block

Strength Block

6
6
6

BB FRONT SQUAT
Squat to Stand

Strength Block

BB BENCH PRESS
Door Jam Pec Stretch
3x5 ea

3x8

6
6
6

6
6
6
6

6
6
6
6

PULL-UPS
Bent Over Reverse Flys

3x

Use a band for assistance if necessary or add weight

6
6
6

6ea
6ea
6ea
6ea

6
6
6
6

6
6
6
6

RFE SPLIT SQUAT

SL Squat Off Box

50yd
50yd
50yd

50yd
50yd
50yd

6
6

DB PUSH PRESS
6
6

6
6

SL PB LEG CURL
6
6

6
6
6
6
6
6

ANKLE INVERSION/EVERSION W/ BA

10ea
10ea

10ea
10ea

10ea
10ea
10ea

50yd
50yd
50yd

50yd
50yd
50yd

50yd
50yd
50yd

WALKING DB LUNGES
6ea
6ea
6ea
6ea
6ea
1/2 KNEELING ALT. LAT PULLDOWN
6ea
6ea
6ea
6ea
6ea
6ea
6ea
BACK EXTENSIONS
15
15
15
15
15
15
15
15
15
6ea
6ea

6ea
6ea
6ea

Rotational Block

50yd
50yd
50yd

HANGING KNEE TUCKS

Hold DB between feet if easy
15
15
15
15
15
15
15
15
15
DB WAITERS WALK

Auxiliary Block

60s
60s
60s
60s
60s
60s
DB SUITCASE CARRY

Rotational Block

60s
60s
60s

Auxiliary Block

Auxiliary Block

Rotational Block

LATERAL PLANK

6ea
6ea
6ea
6ea

3x

6ea
6ea
6ea
6ea

PERPENDICULAR MED BALL THROW

Side faces wall/partner
3ea
3ea
3ea
3ea
3ea
3ea
3ea
3ea
3ea
FARMER'S WALK
50yd
50yd
50yd

50yd
50yd
50yd

50yd
50yd
50yd

ISO BACK EXTENSION HOLDS

60s
60s
60s
60s
60s
60s
60s
60s
60s
ANKLE INVERSION/EVERSION W/ BA

10ea
10ea

10ea
10ea

10ea
10ea
10ea

DB = Dumbbell
PB = Physioball
OH = Overhead
RFE = Rear Foot
Elevated
BB = Barbell
ALT = Alternating
SL = Single Leg
Goal is to increase
weight each week.
Be conservative
with your weight
selection the first
week but really
start pushing and
dailing in the
weights for weeks
2 and 3. Keep
good form and use
the tempo
provided. If you
don't know what a
lift is just google it
and it should show
up. Each block
must be complete
before moving to
the next one i.e.
TBPB, SB, RB, and
then AB. TBPB
and SB should be
done one
exercises at a
time, but RB and
AB should be done
in a circuit fashion.