CISD @ Home Training Program
DAY 1
PRE-ACTIVATION PREPARATION
Ankle Circuit 1x5E
Floor Slides 1x10
Hip Rocks 1x20s
Fire Hydrants 1x8E
Quad Ped Hip Circles 1x5E
Spider-Man Lunge w/ Rotation 1x6E
Inchworm Walkout w/ Push Up 1x5E
Dynamic Blackburns 1x10
Rock n Roll to Straddle 1x20s
Arm Circles 1x10s FWD/BWD
Pogo Jumps 1x10s
1) Middle Plank Hold 3x60s
2) Bookbag Swing 4x10
3) Rear Foot Elevated Split Squat 4x8 E w/ 5 Seconds Eccentric Tempo Down
4) Sumo Push Up ss Supine Egyptians 4x8 / 4x5 E
5) Burpees 4x10
6) Lateral Band Walk (If no band sub lateral low squat walk) 4x8 E
MOVEMENT PREP
Knee Hugs + Ankle Tugs 1x5 YDS E
Spiderman Lunge + Backward Lunge with Reach 1x10 YDS E
Dynamic March 1x20 YDS E
A-Run 1x20 YDS E
Shuffle 1x10 YDS E
Goose Steps 1x10 YDS
Monster Walk 1x20 YDS
Build Ups 1x70% 80% 90% 100% @ 40 YDS E
1) Push Up Starts 6x10 YDS
2) Sprint - Stick in UAP 4x40 YDS (10 YDS Each Stick)
3) Zig Zag Drill 4x40 YDS
RECOVERY
Bretzel 1x60s E
Pidgeon 1x60s E
Frog Stretch 1x60s
DAY 2
PRE-ACTIVATION PREPARATION
Ankle Circuit 1x5E
Floor Slides 1x10
Hip Rocks 1x20s
Fire Hydrants 1x8E
Quad Ped Hip Circles 1x5E
Spider-Man Lunge w/ Rotation 1x6E
Inchworm Walkout w/ Push Up 1x5E
Dynamic Blackburns 1x10
Rock n Roll to Straddle 1x20s
Arm Circles 1x10s FWD/BWD
Pogo Jumps 1x10s
1) Pallof Press w/ Band 3x20s E
2) Body Weight Squat 4x10 w/ 8 Seconds Eccentric Tempo Down
3) Bookbag Row 4x12 w/ 2 Seconds Pause Squeeze Shoulder Blades
4) Standing Broad Jump 4x3
5) Wide Base Good Morning 4x10 w/ 2 Second Pause @ Bottom
6) Push Up Shoulder Taps 4x10E
MOVEMENT PREP
Knee Hugs + Ankle Tugs 1x5 YDS E
Spiderman Lunge + Backward Lunge with Reach 1x10 YDS E
Dynamic March 1x20 YDS E
A-Run 1x20 YDS E
Shuffle 1x10 YDS E
Goose Steps 1x10 YDS
Monster Walk 1x20 YDS
Build Ups 1x70% 80% 90% 100% @ 40 YDS E
1) 5YDS-10YDS-5YDS Sprint 4 Sets Each Way
2) ½ Kneeling Lateral Starts 4x10 YDS E
3) Continuous Shuffle @ 10 YDS 4x6-8 Seconds
RECOVERY
Bretzel 1x60s E
Pidgeon 1x60s E
Frog Stretch 1x60s
DAY 3
PRE-ACTIVATION PREPARATION
Ankle Circuit 1x5E
Floor Slides 1x10
Hip Rocks 1x20s
Fire Hydrants 1x8E
Quad Ped Hip Circles 1x5E
Spider-Man Lunge w/ Rotation 1x6E
Inchworm Walkout w/ Push Up 1x5E
Dynamic Blackburns 1x10
Rock n Roll to Straddle 1x20s
Arm Circles 1x10s FWD/BWD
Pogo Jumps 1x10s
1) Side Plank 3x30s E
2) Reverse Lunge Slides on Floor 4x10E
3) Glute Bridge 4x10 w/ 3 Second Pause @ Top Squeeze Glutes
4) Spider-Man Push Ups 4x6E
5) Glute Bridge Position Floor Slides (Socks on hardwood floor slide out to straight leg and
back) 4x10
6) Field Goal Hold to Press 4x7E
MOVEMENT PREP
Knee Hugs + Ankle Tugs 1x5 YDS E
Spiderman Lunge + Backward Lunge with Reach 1x10 YDS E
Dynamic March 1x20 YDS E
A-Run 1x20 YDS E
Shuffle 1x10 YDS E
Goose Steps 1x10 YDS
Monster Walk 1x20 YDS
Build Ups 1x70% 80% 90% 100% @ 40 YDS E
1) Push Up Starts 6x10 YDS
2) Sprint - Stick in UAP 4x40 YDS (10 YDS Each Stick)
3) Zig Zag Drill 4x40 YDS
RECOVERY
Bretzel 1x60s E
Pidgeon 1x60s E
Frog Stretch 1x60s
DAY 4
PRE-ACTIVATION PREPARATION
Ankle Circuit 1x5E
Floor Slides 1x10
Hip Rocks 1x20s
Fire Hydrants 1x8E
Quad Ped Hip Circles 1x5E
Spider-Man Lunge w/ Rotation 1x6E
Inchworm Walkout w/ Push Up 1x5E
Dynamic Blackburns 1x10
Rock n Roll to Straddle 1x20s
Arm Circles 1x10s FWD/BWD
Pogo Jumps 1x10s
1) Lateral Leopard Crawl 3x20 YDS E
2) Push Ups ss Facepulls 4x15 / 4x10 Squeeze shoulder blades as hard as possible
3) Vertical Jump 6x2
4) Lateral Lunge 4x10 E
5) TYW Shoulder Raise 4x20s E (60 Seconds Total)
6) Medball Slams 4x10
MOVEMENT PREP
Knee Hugs + Ankle Tugs 1x5 YDS E
Spiderman Lunge + Backward Lunge with Reach 1x10 YDS E
Dynamic March 1x20 YDS E
A-Run 1x20 YDS E
Shuffle 1x10 YDS E
Goose Steps 1x10 YDS
Monster Walk 1x20 YDS
Build Ups 1x70% 80% 90% 100% @ 40 YDS E
1) 5YDS-10YDS-5YDS Sprint 4 Sets Each Way
2) ½ Kneeling Lateral Starts 4x10 YDS E
3) Continuous Shuffle @ 10 YDS 4x6-8 Seconds
RECOVERY
Bretzel 1x60s E
Pidgeon 1x60s E
Frog Stretch 1x60s
