FOAM ROLLING & STRETCHING
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1 SFAS Program DAY 1 Week 1 Week 2 Week 3 Week 4 B Front Squat B Lat Pulldown 1:30 C Barbell Split Squat 12 ea 12 ea 10 ea 10 ea 12 ea 12 ea 10 ea 10 ea 12 ea 12 ea 10 ea 10 ea C Barbell Bent-Over Row C Seated Medball Side to Side Twists 12 ea 12 ea 12 ea 12 ea 12 ea 12 ea 12 ea 12 ea 1:00 12 ea 12 ea 12 ea 12 ea D Single Leg Piston Squats to Bench D Pull-Ups D Push-Ups :30 E Back Extension E DB Combo Raise E Planks (Front, Left Side, Right Side) 0:30 0:40 0:50 1:00 0:30 0:40 0:50 1:00 0:30 0:30 0:40 0:50 1:00 F FOAM ROLLING & STRETCHING 10:00 10:00 10:00 10:00
2 DAY 2 Week 1 Week 2 Week 3 Week 4 B Kettle Bell Deadlift B DB Flat Bench Press 1:30 C Hamstring Curls C Single Arm DB Incline Bench Press 12 ea 12 ea 10 ea 10 ea 12 ea 12 ea 10 ea 10 ea 12 ea 12 ea 10 ea 10 ea C Standing Oblique DB Crunch 12 ea 12 ea 10 ea 10 ea 12 ea 12 ea 10 ea 10 ea 1:00 12 ea 12 ea 10 ea 10 ea D DB Single Arm Shoulder Press D Hanging Knee Tucks to Chest D Glute Hip Bridges w/3 second holds 0:30 E Sit-Ups Max Max Max Max E Chin-Ups Max Max Max Max E Dips 0:30 Max Max Max Max F FOAM ROLLING & STRETCHING 10:00 10:00 10:00 10:00
3 Day 3 Work Capacity Circuit Rest Week 1 Week 2 Week 3 Week 4 Reps Reps Reps Reps B Rowing/Burpee Ladder 100m 1 Burp 100m 4 Burp 500m 5 Burp 1000m 10 Burp 200m 2 Burp 200m 4 Burp 250m 5 Burp 900m 9 Burp 300m 3 Burp 300m 4 Burp 500m 5 Burp 800m 8 Burp 400m 4 Burp 400m 4 Burp 250m 5 Burp 700m 7 Burp 500m 5 Burp 500m 4 Burp 500m 5 Burp 600m 6 Burp 500m 5 Burp 500m 4 Burp 250m 5 Burp 500m 5 Burp 400m 4 Burp 400m 4 Burp 500m 5 Burp 400m 4 Burp 300m 3 Burp 300m 4 Burp 250m 5 Burp 300m 3 Burp 200m 2 Burp 200m 4 Burp 500m 5 Burp 200m 2 Burp None 100m 1 Burp 100m 4 Burp 250m 5 Burp 100m 1 Burp F FOAM ROLLING & STRETCHING 10:00 10:00 10:00 10:00
4 DAY 1 Week 5 Week 6 Week 7 Week 8 B Back Squat B Squat Jump (BODYWEIGHT) 1:30 C Pull-Ups C DB Step-Ups 12 ea 10 ea 10 ea 8 ea 12 ea 10 ea 10 ea 8 ea 12 ea 10 ea 10 ea 8 ea 1:00 12 ea 10 ea 10 ea 8 ea D Inverted Rows D Lunges 8 ea 8 ea 8 ea 8 ea 8 ea 8 ea 8 ea 8 ea 8 ea 8 ea 8 ea 8 ea D Push-Ups 0:30 E DB Single Arm Bent-Over Row E DB Shoulder Circuit E Planks (Front, Right Side, Left Side) 0:30 ea 0:40 ea 0:50 ea 1:00 ea 0:30 ea 0:40 ea 0:50 ea 1:00 ea 0:30 0:30 ea 0:40 ea 0:50 ea 1:00 ea F FOAM ROLLING & STRETCHING 10:00 10:00 10:00 10:00
5 DAY 2 Week 5 Week 6 Week 7 Week 8 B Deadlift B Medicine Ball Overhead Slam : C Barbell or Dumbell Bench Press C Plyometric Push-Up (CLAPPING) 1:00 D Dumbell Incline Bench D Glute-Ham Raises D Sit-Ups 0:30 E DB Shoulder Press E DB Lateral Lunges 8 ea 8 ea 8 ea 8 ea 8 ea 8 ea 8 ea 8 ea 8 ea 8 ea 8 ea 8 ea E Hanging Leg Lowers E Dips 0:30 F FOAM ROLLING & STRETCHING 10:00 10:00 10:00 10:00
6 DAY 1 Week 9 Week 10 Week 11 Week 12 B Bulgarian Split Squat 15 ea 12 ea 10 ea 8 ea 15 ea 12 ea 10 ea 8 ea 15 ea 12 ea 10 ea 8 ea 15 ea 12 ea 10 ea 8 ea B Weighted Pull-Ups (or Weighted Negatives) : C Walking Lunges C DB 2 Arm Bent-Over Row C Pallof Press 1:00 D Back Extension D Burpees D Planks 5 ea 5 ea 5 ea 5 ea (w/leg and Arm Lifts) 5 ea 5 ea 5 ea 5 ea 0:30 5 ea 5 ea 5 ea 5 ea F FOAM ROLLING & STRETCHING 10:00 10:00 10:00 10:00
7 DAY 2 Week 9 Week 10 Week 11 Week 12 B Reverse Hypers B Single Arm DB Bench Press 15 ea 12 ea 12 ea 10 ea 15 ea 12 ea 12 ea 10 ea 15 ea 12 ea 12 ea 10 ea 1:30 15 ea 12 ea 12 ea 10 ea C Single Leg Hamstring Curls (on Exercise Ball or Machine) C DB Single Arm Shoulder Press C Hanging Oblique Crunches 1:00 D Sit-Ups D Pull-Ups D Push-Ups :30 F FOAM ROLLING & STRETCHING 10:00 10:00 10:00 10:00
8 DAY 1 Week 13 Week 14 Dumbell Circuit Day Reps Wt Reps Wt B DB Upright Row DB Step-Ups 10 ea 10 ea DB Lateral Shoulder Raise DB Alternate PushUp/Row DB Alternate Lunges 10 ea 10 ea DB Squats DB Bent-Over Rows DB Single Leg RDL's 10 ea 10 ea DB Lateral Step-Ups 10 ea 10 ea DB Alt. Curl to Press 10 ea 10 ea DB X-Over Step-Ups 10 ea 10 ea DB Overhead Tricep Extension DB Lateral Lunges 10 ea 10 ea *Rest 2-3 mins Between Rounds 3 Rounds 2 Rounds C PLANKS (Front, Left Side, Right Side) 0:45 ea 0:45 ea 0:45 ea 0:45 ea 0:45 ea 0:45 ea 0:45 ea 0:45 ea D FOAM ROLLING & STRETCHING 10:00 10:00 *USE Dumbells that are 10% of your Body Weight in each hand.
9 Day 2 Week 13 Week 14 PULL/PUSH/SIT Circuit Reps Wt Reps Wt B Pull-Ups 3 3 Push-Ups Sit-Ups *No Rest Between Exercises or Rounds 10 Rounds 10 Rounds C FOAM ROLLING & STRETCHING 10:00 10:00 Dynamic Warm-Up (perform movements over yards) Walking Lunge w/twist Walking Lunge w/overhead Reach Lateral Lunge Walking Lunge>Elbow to Instep>Twisting Overhead Reach Knee Pull to Chest Heel Pull to Butt Leg Cradle Frankensteins Lateral Shuffle Carioca High Knee Run Power Skipping T, Y, W & L's x 10 each
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