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Velocity and Non-Velocity Days
Sport
Intermediate
Body
Plan Details
The Velocity and Non-Velocity Days routine by crashrose is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Velocity training and routine for workouts on days that we're not at Velocity.
Routine detail
Mon
Velocity Monday
Est. 23 min
6 exercises
Barbell Front Squat
4 Sets x 8 Reps
Dumbbell Calf Jumps
4 Sets x 12 Reps
Double Knee Drives
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Wall Squat
3 Sets x 8 Reps
Dumbbell Chalice Lunges
3 Sets x 8 Reps
Tue
Velocity Tuesday
Est. 54 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Band Reverse Fly
5 Sets x 8 Reps
Squatting Band Row To Nose
5 Sets x 8 Reps
Squatting Band Lat Pull Row
5 Sets x 8 Reps
Dumbbell Alternating Incline Press Continuous Lockout Neutral Grip
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Wed
Velocity Wednesday
Est. 29 min
3 exercises
Barbell Squat
5 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
5 Sets x 8 Reps
Dumbbell Romanian Deadlift
5 Sets x 8 Reps
Thu
Non-Velocity Thursday
Est. 52 min
18 exercises
Jogging in Place
1 Set
Bodyweight Lunge
2 Sets x 10 Reps
Bodyweight Inverse Lunge
1 Set
Knee Out-Ins
1 Set x 10 Reps
Glute Bridge
1 Set x 20 Reps
Single-Leg Glute Bridge
2 Sets x 10 Reps
Glute Kickback (Kneeling)
2 Sets x 10 Reps
Fire Hydrants
2 Sets x 10 Reps
Bird Dog
2 Sets x 10 Reps
Donkey Kicks
1 Set x 10 Reps
Plank to Elbows
2 Sets x 8 Reps
Plank Shoulder Touches
1 Set x 16 Reps
Bodyweight Calf Raise
2 Sets x 50 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Fri
Non-Velocity Friday
Est. 58 min
16 exercises
Jogging in Place
1 Set
Plank
1 Set
Side Bridge
2 Sets
Side Plank
2 Sets x 10 Reps
Glute Bridge
1 Set x 20 Reps
Leg Swings from Glute Bridge
2 Sets x 10 Reps
Glute Kickback (Kneeling)
2 Sets x 10 Reps
Fire Hydrants
2 Sets x 10 Reps
Rocket Jump
1 Set x 10 Reps
Running
1 Set
Dumbbell Lunge
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 5 Reps
Machine Lat Pulldown
5 Sets x 5 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Sat
Velocity Saturday
Est. 12 min
2 exercises
Barbell Rear Press
5 Sets x 10 Reps
Band Assisted Pull-Ups
3 Sets x 15 Reps
Sun
Non-Velocity Sunday
Est. 40 min
22 exercises
Jogging 30yd
1 Set x 4 Reps
Walking Quad Stretch 10yd
1 Set x 1 Rep
Frankenstein Walk 10 yd
1 Set x 1 Rep
Walking Knee Pulls 10yd
1 Set x 1 Rep
Karaoke 30yd
1 Set x 1 Rep
Side Shuffle 30yd
1 Set x 1 Rep
Basic Skips 30yd
1 Set x 1 Rep
Backward Skips 30yd
1 Set x 1 Rep
Walking Lunges 10yd
2 Sets x 1 Reps
Walking Inverse Lunge 10yd
2 Sets x 1 Reps
Stiff Leg Up/Down 10yd
2 Sets x 1 Reps
Duckwalk 10yd
2 Sets x 3 Reps
Bearcrawl 10yd
2 Sets x 3 Reps
Sprint 30yd 75%
1 Set x 1 Rep
Sprint 30yd 85%
1 Set x 1 Rep
Sprint 30yd 100%
1 Set x 1 Rep
Double Knee Drives
6 Sets x 10 Reps
Sprint 10yd to squat, Sprint 20yd
2 Sets x 2 Reps
Sprint 10yd, jog 20yd
3 Sets x 2 Reps
Half Shuttle Run (5yd one side, cut, sprint 10yd back)
2 Sets x 2 Reps
Hill Sprints
1 Set x 6 Reps
Running 1 Mile
1 Set x 3 Reps
