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    AB-Excel W2 PDF

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    Selvi selvam
    This document outlines a 4-day workout split for week 2. Day 1 focuses on agility, lower body strength and core. Day 2 targets power, upper body strength and core. Day 3 works on linear speed and lower body strength. Day 4 emphasizes power, upper body strength and core. Each day includes dynamic warmups and exercises for the targeted muscle groups, along with repetition and set schemes.

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    AB-Excel W2 PDF

    Uploaded by

    Selvi selvam
    385 views4 pages
    This document outlines a 4-day workout split for week 2. Day 1 focuses on agility, lower body strength and core. Day 2 targets power, upper body strength and core. Day 3 works on linear speed and lower body strength. Day 4 emphasizes power, upper body strength and core. Each day includes dynamic warmups and exercises for the targeted muscle groups, along with repetition and set schemes.

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    AB-Excel.W2.pdf

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    This document outlines a 4-day workout split for week 2. Day 1 focuses on agility, lower body strength and core. Day 2 targets power, upper body strength and core. Day 3 works on linear speed and lower body strength. Day 4 emphasizes power, upper body strength and core. Each day includes dynamic warmups and exercises for the targeted muscle groups, along with repetition and set schemes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    385 views4 pages

    AB-Excel W2 PDF

    Uploaded by

    Selvi selvam
    This document outlines a 4-day workout split for week 2. Day 1 focuses on agility, lower body strength and core. Day 2 targets power, upper body strength and core. Day 3 works on linear speed and lower body strength. Day 4 emphasizes power, upper body strength and core. Each day includes dynamic warmups and exercises for the targeted muscle groups, along with repetition and set schemes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    Week 2

    Day 1 - Agility and Lower


    Dynamic Warm Up
    Agility
    1. Lateral Line Hops - 5 x 10 seconds

    2. Pro Shuttle - 10 x 1 (5 each direction)

    Strength
    1. Deadlift - 5 x 4

    2. Front Squat - 3 x 3

    Build
    1.A. BB Walking Lunge - 3 x 10 each leg

    1.B. Hamstring Curl - 3 x 10

    Core
    1. Seal Walks - 3 x 20 yards

    2. Side Plank - 3 x 20 seconds each side


    Week 2
    Day 2 - Power and Upper
    Dynamic Warm Up
    Power
    1. Box Jumps - 10 x 1

    2. Power Skips - 10 x 15 yards

    Strength
    1. BB Overhead Press - 5 x 4

    2. Incline Bench Press - 3 x 3

    Build
    1.A. Inverted Row - 3 x 10

    1.B. DB Lateral Raise - 3 x 10

    2.A. EZ Curl Skull Crushers - 3 x 10

    2.B. DB Hammer Curls - 3 x 10

    3. Dips - 1 x Max Reps

    Core
    1. Hanging Leg Raise - 3 x 20
    Week 2
    Day 3 - Linear Speed and Lower
    Dynamic Warm Up
    Linear Speed
    1. Ground Starts - 10 x 10 yards

    2. A-Skips - 3 x 10 yards

    3. B-Skips - 3 x 10 yards

    Strength
    1. Back Squat - 5 x 4

    2. Good Mornings - 3 x 3

    Build
    1.A. DB Step Ups - 3 x 10 each leg

    1.B. Glute/Ham Raise - 3 x 10

    Core
    1. BB Russian Twists - 3 x 10 each side
    Week 2
    Day 4 - Power and Upper
    Dynamic Warm Up
    Power
    1. Clapping Push Ups - 3 x 15 seconds

    Strength
    1. Floor Press - 5 x 4

    2. Weighted Pull Ups - 3 x 3

    Build
    1.A. Neutral Grip DB Overhead Press - 3 x 10

    1.B. Close Grip Lat Pulldown - 3 x 10

    2.A. BB Curls - 3 x 10

    2.B. Rope Tricep Extension - 3 x 10

    3. Seated DB Shrugs - 3 x 20

    Core
    1. Weighted Plank - 2 x 60 seconds

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