Mike Boyle Strength and Conditioning: Summer 2018 Adult Phase 2
Day 1 Day 2 Day 3
Roll Glutes +Hip rotators, Upper Back, Low Back Roll Glutes +Hip rotators, Upper Back, Low Back Roll Glutes +Hip rotators, Upper Back, Low Back
5 Rolls ea. Posterior Shoulder, Adductors & Quads 5 Rolls ea. Posterior Shoulder, Adductors & Quads 5 Rolls ea. Posterior Shoulder, Adductors & Quads
Breath Supine Breathing (*w/ Light SandBag) x 5-10 breaths Breath Supine Breathing (*w/ Light SandBag) x 5-10 breaths Breath Supine Breathing (*w/ Light SandBag) x 5-10 breaths
Stretch Posterior Hip Capsule Stretch, 90/90 ER/IR Hip Stretch, Wall Quad Stretch Posterior Hip Capsule Stretch, 90/90 ER/IR Hip Stretch, Wall Quad Stretch Posterior Hip Capsule Stretch, 90/90 ER/IR Hip Stretch, Wall Quad
3 Breaths ea. pos. 3 Breaths ea. pos. 3 Breaths ea. pos.
Activation Toe Sitting x 3 Breaths Activation Toe Sitting x 3 Breaths Activation Toe Sitting x 3 Breaths
w/ Breathing Heel Sitting x 3 Breaths w/ Breathing Heel Sitting x 3 Breaths w/ Breathing Heel Sitting x 3 Breaths
Blow out candles! Egg Rolls x 10 Egg Rolls x 10 Egg Rolls x 10
Hip Lift 3 x 5 sec hold Quadruped HE from elbows x 5ea Hip Lift 3 x 5 sec hold
Band Supported Leg Lowers x 5ea Band Supported Leg Lowers x 5ea Band Supported Leg Lowers x 5ea
Prone Neck Nods/Rotation x 10ea Prone Neck Nods/Rotation x 10ea Prone Neck Nods/Rotation x 10ea
Quadruped Hip Rocks x 10 Quadruped Hip Rocks x 10 Quadruped Hip Rocks x 10
1/2 Kneeling Adductor Rock x 5ea 1/2 Kneeling Adductor Rock x 5ea 1/2 Kneeling Adductor Rock x 5ea
Quadruped T-Spine Rotation x 5ea Quadruped Rib Roll T-Spine Rotation x 5ea Quadruped T-Spine Rotation x 5ea
Alternating Spiderman x 5ea Alternating Spiderman x 5ea Alternating Spiderman x 5ea
Mobility Ankle Mobs x 10ea Mobility Ankle Mobs x 10ea. Mobility Ankle Mobs x 10ea.
Circuit Forward Lunge w/ Medball x 5ea Circuit Toe Touch to Squat w/ Medball x 5 Circuit Forward Lunge w/ Medball x 5ea
Lateral Lunge w/ Medball x 5ea Lateral Lunge w/ Medball x 5ea Lateral Lunge w/ Medball x 5ea
SLDL w/ Medball x 5ea SLDL w/ Medball x 5ea SLDL w/ Medball x 5ea
Active Shuffle Wide + Stick F/B Active High Knee Skip to "Jog it Out" Active Shuffle Wide + Stick F/B
Warm-Up Cross In Front F/B Warm-Up High Knee Run to Heel Ups Warm-Up Cross In Front F/B
Ladders Cross Behind F/B (20yds) Shuffle to Carioca Ladders Cross Behind F/B
In-In-Out-Out F/B Transition @ 10yd mark Backpedal In-In-Out-Out F/B
Scissors R/L Backwards Run Scissors R/L
Medball Slam/Side Toss 3 x 5ea Medball Squat to Throw 3 x 8 Medball Slam/Chest Pass
Plyo Box Jump 3 x 5 Plyo Lateral Bound w/ stick @ 45° 3 x 5ea. Plyo Box Jump 3 x 5
Core Bear Crawl 3 x 20yd Core Lateral Crawl 3 x 20yd Core Lateral Bear Crawl 3 x 20yd
Day 1 WK1 WK2 WK3 WK4 Day 2 WK1 WK2 WK3 WK4 Day 3 WK1 WK2 WK3 WK4
Complex x3 x3 x3 x3 KB Deadlift 3x8 3 x 10 3 x 12 3 x 12 Complex x3 x3 x3 x3
Swing x 10 Progression: DB Sumo Deadlift 1 Arm KB Swing x 5ea
Row x 10ea Squat to Lift 3 x 8ea 3 x 10ea 3 x 12ea 3 x 12ea Row x 10ea
Split Squat x 10ea Regression: 1/2 Kneeling Inline Lift SLDL x 10ea.
Push Up x 10 BodySaw 3x8 3 x 10 3 x 12 3 x 12 Push Up x 10
Regression: Plank x :15/20/25
Reaching Lateral Lunge 3 x 8ea 3 x 8ea 3 x 8ea 3 x 8ea
LeverBell SL Sit Up 3 x 4ea 3 x 5ea 3 x 6ea 3 x 6ea
Alternating Spiderman 3 x 5ea 3 x 5ea 3 x 5ea 3 x 5ea Alternating Spiderman 3 x 5ea 3 x 5ea 3 x 5ea 3 x 5ea
LeverBell Squat 3x8 3 x 10 3 x 12 3 x 14 1 Arm Low Incline DB Bench 3 x 8ea 3 x 8ea 3 x 8ea 3 x 8ea Sled Push x 10 Steps ea 3x 3x 3x 3x
Regression: Goblet Squat BW Circuit x2 x3 x3 x3 Short Lever Deadbug 3 x 5ea 3 x 6ea 3 x 7ea 3 x 8ea
1 Arm DB Bench 3 x 8ea 3 x 8ea 3 x 8ea 3 x 8ea Jump Squat x 10
Short Lever Deadbug 3 x 5ea 3 x 6ea 3 x 7ea 3 x 8ea BW Squat x 20 1/2 Kneeling Landmine Press 3 x 8ea 3 x 8ea 3 x 8ea 3 x 8ea
Reaching SLDL 2 x 8ea 2 x 8ea 2 x 8ea 2 x 8ea Alt Reverse Lunge x 10ea 1 Leg Squat 2 x 8ea 2 x 8ea 2 x 8ea 2 x 8ea
Regression: 1 DB SLDL Ring Row x 10 Regression: 1 Leg Squat w/ Tennis Ball
X-Pulldown 2x8 2 x 10 2 x 12 2 x 12 Push Up x 10 W-Pulldown 2 x 8ea 2 x 10ea 2 x 12ea 2 x 12ea
Ring Fall Out 2x8 2 x 10 2 x 12 2 x 12 Push Up Tap x 5ea LeverBell Carry 2 x Turf 2 x Turf 2 x Turf 2 x Tuef
Regression: Plank x :15/20/25 Regression: Band Supported Leg Lower
Conditioning: Bike Sprint 2 Mile Bike Test Conditioning: Sprint/Jog/Walk x8/9/10/11 Conditioning: Bike Sprint
Record Times & AVG RPM WK 1: 20/10 WK 2: 10/20, 10/20
WK 3: 20/10, 10/20
WK 4: 20/10, 20/10
