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    FCC 3 Exercise Circuit Workout 1

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    foxandlion90
    This document outlines a 3 day exercise circuit program with the goals of improving mobility, activation, and speed, agility, and quickness. It provides details on specific exercises to perform each day, sets and reps for each exercise, and progression over 3 weeks for strength exercises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    FCC 3 Exercise Circuit Workout 1

    Uploaded by

    foxandlion90
    123 views1 page
    This document outlines a 3 day exercise circuit program with the goals of improving mobility, activation, and speed, agility, and quickness. It provides details on specific exercises to perform each day, sets and reps for each exercise, and progression over 3 weeks for strength exercises.

    Original Description:

    FCC 3 Exercise Circuit Workout 1

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    This document outlines a 3 day exercise circuit program with the goals of improving mobility, activation, and speed, agility, and quickness. It provides details on specific exercises to perform each day, sets and reps for each exercise, and progression over 3 weeks for strength exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    123 views1 page

    FCC 3 Exercise Circuit Workout 1

    Uploaded by

    foxandlion90
    This document outlines a 3 day exercise circuit program with the goals of improving mobility, activation, and speed, agility, and quickness. It provides details on specific exercises to perform each day, sets and reps for each exercise, and progression over 3 weeks for strength exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Name:

    Goal: 3 Exercise Circuits


    ___ Day(s) Until ___________ on ___________
    MOBILITY ACTIVATION SPEED, AGILITY, QUICKNESS
    Exercise S R Exercise S R Exercise S R
    3 Way Ankle 1 x 10 4-Way Balance 2 x 30s Box Jump 3 2 x 5
    Frog 1 x 15 Mini Band Series 2 x 15 Slam 2 x 5
    World's Greatest 1 x 10 Down Dog 2 x 60s Leap 1 2 x 5
    Kneeling Arch 1 x 10 x x
    x x x

    STRENGTH Week 1 Week 2 Week 3


    1A WT RNDS ON OFF WT RNDS ON OFF WT RNDS ON OFF
    Bearhug Squat 20s 30s 40s

    1B WT RNDS ON OFF WT RNDS ON OFF WT RNDS ON OFF


    Suspension Row 20s 30s 40s

    1C WT RNDS ON OFF WT RNDS ON OFF WT RNDS ON OFF


    MB Chest Pass 3 20s 2m 3 30s 2m 3 40s 2m

    2A WT RNDS ON OFF WT RNDS ON OFF WT RNDS ON OFF


    Prone Cobra 20s 30s 40s

    2B WT RNDS ON OFF WT RNDS ON OFF WT RNDS ON OFF


    Crawling 20s 30s 40s

    2C WT RNDS ON OFF WT RNDS ON OFF WT RNDS ON OFF


    Side Shuffle 3 20s 2m 3 30s 2m 3 40s 2m

    3A WT RNDS ON OFF WT RNDS ON OFF WT RNDS ON OFF


    BW Dop Lunge 20s 30s 40s

    3B WT RNDS ON OFF WT RNDS ON OFF WT RNDS ON OFF


    Bearhug Carry 20s 30s 40s

    3C WT RNDS ON OFF WT RNDS ON OFF WT RNDS ON OFF


    Battling Ropes -
    3 20s 2m 3 30s 2m 3 40s 2m
    2 Hand Waves

    RECOVERY

    Copyright Fight Camp Conditioning

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