The Off-Season Complete Athlete
6 Week Calisthenic Program
Over 18 workouts separated into 3 catagories: Stength / Speed / Recovery
Dynamic full body warm up that can be used before any game or practice no matter the sport.
Step by step instructions on how to run each workout as well as specific cues to ensure proper execution of each exercise/drill.
50 Exercises Incuded! The library has video examples of 50 different exercises with modifications for any age or fitness level
Welcome
Strength Intro
Speed Intro
Recovery Intro
Warm-Up PDF
Strength
Speed
Recovery
Week 1 PDF
Strength
Speed
Recovery
Week 2 PDF
Strength
Speed
Recovery
Week 3 PDF
Strength
Speed
Recovery
Week 4 PDF
Strength
Speed
Recovery
Week 5 PDF
Strength
Speed
Recovery
Week 6 PDF
2 Feet (Forward _ Back)
back pedal with rotation
2 Feet (Side to Side)
Back Pedal
Butt Kick
High Knee Sprint
Lateral Moving Plank
Squat Thrust
Close the Gate
A-Skip
Bear Crawl
Back Lunge with Rotation
Doubles
B-Skip
Butt Kick Jumps
Quick Feet (Forward _ Back)
High Kicks
Knee Pull
Lateral Bounds
Lateral push-step
Plank Walk up
Open the Gate
Singles
Quick Feet (Side to Side)
Lateral In _ Out
Deceleration Shuffle
Forward Suicide
4 Cone Agility Drill
Calf Jump
High Knee Jump
Hamstring Stretch
Hurdle Kick
Forward In _ Out
Lateral Bound with Reach
Side Shuffle Suicide
Lateral Leg Swing
Quick Feet Step In
Sprint to choppy feet
Quad Stretch
Walking Side Lunge
Walking Lunge
Lateral High Knees
Lateral Squat Hops
Jack Squat
Heisman
Scissors
Criss Cross Jump
Shoulder Pushup
side shuffle from cone to cone
Side to Side Lunges
Meet The Instructors
Gary Fernandez
Peterson Paquiot