Tight End - In Season

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Tight End - In Season - JEFIT

Tight End - In Season

Sport

Intermediate

Dumbbell

Plan Details

The Tight End - In Season routine by ThomasWiliam is a 16 day workout plan. It is an intermediate level plan to achieve sport fitness goals.

In season Tight End specific work out

Routine detail

Day 1

Week 1 Day 1

Est. 78 min

20 exercises

Jump Rope Overhead Squat

1 Set

Overhead Flexion/Extension

1 Set

Jump Rope

1 Set

Overhead Lunge and Press

1 Set

Push-up Rotation

1 Set

Groiner with T-spine Rotation

1 Set

Barbell Hang Clean

4 Sets x 4 Reps

Barbell Bench Press

3 Sets x 8 Reps

Single-armed Landmine Row

4 Sets x 4 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Dumbbell Shoulder Press

3 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 15 Reps

Deadbugs

1 Set x 10 Reps

Lax Ball Calf

1 Set

Single Leg Mb Overhead Toss

1 Set x 8 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Mini Band Walks

1 Set x 10 Reps

Lax Ball on Rhomboid

1 Set

Child's Pose

1 Set

Alternate Overhead Reach

1 Set x 10 Reps

Day 2

Week 1 Day 2

Est. 96 min

20 exercises

Stationary Bike

1 Set

Kettlebell Goblet Squat

1 Set x 50 Reps

V Sit Ups

4 Sets

Trunk Rotations

1 Set

Leg Swings

1 Set

Thruster

4 Sets x 8 Reps

Kettlebell Goblet Squat

3 Sets x 50 Reps

Barbell Romanian Deadlift

4 Sets x 4 Reps

Single Arm DB snatch

3 Sets x 5 Reps

DB Overhead Squat

3 Sets x 5 Reps

DB Push Press

3 Sets x 5 Reps

Barbell Ab Rollout (Kneeling)

1 Set x 10 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Lateral Hurdle Hop

1 Set x 10 Reps

Bodyweight Calf Raise

1 Set x 20 Reps

Mini Band Dorsiflexion

1 Set x 10 Reps

Mini Band External Rotation

1 Set x 10 Reps

Foam Roll Hip Flexor

1 Set

Kneeling Hip Flexor Stretch

1 Set

Quadruped Series

1 Set x 10 Reps

Day 3

Week 2 Day 1

Est. 82 min

21 exercises

Jump Rope Overhead Squat

1 Set

Overhead Flexion/Extension

1 Set

Jump Rope

1 Set

Overhead Lunge and Press

1 Set

Push-up Rotation

1 Set

Groiner with T-spine Rotation

1 Set

Barbell Hang Clean

4 Sets x 3 Reps

Barbell Bench Press

3 Sets x 50 Reps

Single-armed Landmine Row

4 Sets x 3 Reps

Dumbell Lunges

3 Sets x 10 Reps

Dumbbell Shoulder Press

3 Sets x 10 Reps

Dumbbell Deadlift

3 Sets x 15 Reps

Deadbugs

1 Set x 10 Reps

Lax Ball Calf

1 Set

Single Leg Mb Overhead Toss

1 Set x 8 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Band Knee Hip Bridge

1 Set x 10 Reps

Mini Band Walks

1 Set x 10 Reps

Lax Ball on Rhomboid

1 Set

Child's Pose

1 Set

Alternate Overhead Reach

1 Set x 10 Reps

Day 4

Week 2 Day 2

Est. 81 min

20 exercises

Stationary Bike

1 Set

Kettlebell Goblet Squat

1 Set x 10 Reps

V Sit Ups

1 Set

Trunk Rotations

1 Set

Leg Swings

1 Set

Thruster

2 Sets x 2 Reps

Kettlebell Goblet Squat

3 Sets x 25 Reps

Barbell Deadlift

4 Sets x 3 Reps

Single Arm DB snatch

3 Sets x 5 Reps

DB Overhead Squat

3 Sets x 5 Reps

DB Push Press

3 Sets x 5 Reps

Barbell Ab Rollout (Kneeling)

1 Set x 10 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Lateral Hurdle Hop

1 Set x 10 Reps

Calf Raise

1 Set x 20 Reps

Mini Band Dorsiflexion

1 Set x 10 Reps

Mini Band External Rotation

1 Set x 10 Reps

Foam Roll Hip Flexor

1 Set

Kneeling Hip Flexor Stretch

1 Set

Quadruped Series

1 Set x 10 Reps

Day 5

Week 3 Day 1

Est. 93 min

21 exercises

Jump Rope Overhead Squat

1 Set

Overhead Flexion/Extension

1 Set

Jump Rope

1 Set

Overhead Lunge and Press

1 Set

Push-up Rotation

1 Set

Groiner with T-spine Rotation

1 Set

Barbell Hang Clean

4 Sets x 2 Reps

Barbell Bench Press

3 Sets x 50 Reps

Single-armed Landmine Row

4 Sets x 2 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Dumbbell Arnold Press

3 Sets x 10 Reps

Dumbbell Deadlift

3 Sets x 15 Reps

Deadbugs

1 Set x 10 Reps

Lax Ball Calf

1 Set

Single Leg Mb Overhead Toss

1 Set x 8 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Band Knee Hip Bridge

1 Set x 10 Reps

Mini Band Walks

1 Set x 10 Reps

Lax Ball on Rhomboid

1 Set

Child's Pose

1 Set

Alternate Overhead Reach

1 Set x 10 Reps

Day 6

Week 3 Day 2

Est. 82 min

21 exercises

Jump Rope Overhead Squat

1 Set

Overhead Flexion/Extension

1 Set

Jump Rope

1 Set

Overhead Lunge and Press

1 Set

Push-up Rotation

1 Set

Groiner with T-spine Rotation

1 Set

Thruster

4 Sets x 1 Reps

Kettlebell Goblet Squat

3 Sets x 25 Reps

Barbell Deadlift

4 Sets x 2 Reps

Single Arm DB snatch

3 Sets x 5 Reps

DB Overhead Squat

3 Sets x 5 Reps

DB Push Press

3 Sets x 5 Reps

Barbell Ab Rollout (Kneeling)

1 Set x 10 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Lateral Hurdle Hop

1 Set x 10 Reps

Calf Raise

1 Set x 20 Reps

Mini Band Dorsiflexion

1 Set x 10 Reps

Mini Band External Rotation

1 Set x 10 Reps

Foam Roll Hip Flexor

1 Set

Kneeling Hip Flexor Stretch

1 Set

Quadruped Series

1 Set x 10 Reps

Day 7

Week 4 Day 1

Est. 83 min

21 exercises

Jump Rope Overhead Squat

1 Set

Overhead Flexion/Extension

1 Set

Jump Rope

1 Set

Overhead Lunge and Press

1 Set

Push-up Rotation

1 Set

Groiner with T-spine Rotation

1 Set

Barbell Hang Clean

4 Sets x 2 Reps

Barbell Bench Press

3 Sets x 25 Reps

Single-armed Landmine Row

3 Sets x 3 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Dumbbell Arnold Press

3 Sets x 10 Reps

Dumbbell Deadlift

3 Sets x 15 Reps

Deadbugs

1 Set x 10 Reps

Lax Ball Calf

1 Set

Single Leg Mb Overhead Toss

1 Set x 8 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Band Knee Hip Bridge

1 Set x 10 Reps

Mini Band Walks

1 Set x 10 Reps

Lax Ball on Rhomboid

1 Set

Child's Pose

1 Set

Alternate Overhead Reach

1 Set x 10 Reps

Day 8

Week 4 Day 2

Est. 78 min

21 exercises

Jump Rope Overhead Squat

1 Set

Overhead Flexion/Extension

1 Set

Jump Rope

1 Set

Overhead Lunge and Press

1 Set

Push-up Rotation

1 Set

Groiner with T-spine Rotation

1 Set

Thruster

3 Sets x 2 Reps

Kettlebell Goblet Squat

3 Sets x 25 Reps

Barbell Deadlift

3 Sets x 3 Reps

Single Arm DB snatch

3 Sets x 5 Reps

DB Overhead Squat

3 Sets x 5 Reps

DB Push Press

3 Sets x 5 Reps

Barbell Ab Rollout (Kneeling)

1 Set x 10 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Lateral Hurdle Hop

1 Set x 10 Reps

Calf Raise

1 Set x 20 Reps

Mini Band Dorsiflexion

1 Set x 10 Reps

Mini Band External Rotation

1 Set x 10 Reps

Foam Roll Hip Flexor

1 Set

Kneeling Hip Flexor Stretch

1 Set

Quadruped Series

1 Set x 10 Reps

Day 9

Week 5 Day 1

Est. 85 min

21 exercises

Jump Rope Overhead Squat

1 Set

Overhead Lunge and Press

1 Set

Overhead Flexion/Extension

1 Set

Jump Rope

1 Set

Push-up Rotation

1 Set

Groiner with T-spine Rotation

1 Set

Barbell Hang Clean

6 Sets x 3 Reps

Barbell Bench Press

3 Sets x 8 Reps

Single-armed Landmine Row

4 Sets x 4 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Dumbbell Arnold Press

3 Sets x 10 Reps

Dumbbell Deadlift

3 Sets x 15 Reps

Deadbugs

1 Set x 10 Reps

Lax Ball Calf

1 Set

Single Leg Mb Overhead Toss

1 Set x 8 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Single Leg Hip Bridge

1 Set x 10 Reps

Mini Band Walks

1 Set x 10 Reps

Lax Ball on Rhomboid

1 Set

Child's Pose

1 Set

Alternate Overhead Reach

1 Set x 10 Reps

Day 10

Week 5 Day 2

Est. 80 min

21 exercises

Jump Rope Overhead Squat

1 Set

Overhead Flexion/Extension

1 Set

Jump Rope

1 Set

Overhead Lunge and Press

1 Set

Push-up Rotation

1 Set

Groiner with T-spine Rotation

1 Set

Thruster

5 Sets x 2 Reps

Kettlebell Goblet Squat

3 Sets x 8 Reps

Barbell Deadlift

4 Sets x 4 Reps

Single Arm DB snatch

3 Sets x 5 Reps

DB Overhead Squat

3 Sets x 5 Reps

DB Push Press

3 Sets x 5 Reps

Barbell Ab Rollout (Kneeling)

1 Set x 10 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Lateral Hurdle Hop

1 Set x 10 Reps

Calf Raise

1 Set x 20 Reps

Mini Band Dorsiflexion

1 Set x 10 Reps

Mini Band External Rotation

1 Set x 10 Reps

Foam Roll Hip Flexor

1 Set

Kneeling Hip Flexor Stretch

1 Set

Quadruped Series

1 Set x 10 Reps

Day 11

Week 6 Day 1

Est. 86 min

21 exercises

Jump Rope Overhead Squat

1 Set

Overhead Flexion/Extension

1 Set

Jump Rope

1 Set

Overhead Lunge and Press

1 Set

Push-up Rotation

1 Set

Groiner with T-spine Rotation

1 Set

Barbell Hang Clean

6 Sets x 3 Reps

Barbell Bench Press

3 Sets x 8 Reps

Single-armed Landmine Row

4 Sets x 3 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Dumbbell Arnold Press

3 Sets x 10 Reps

Dumbbell Deadlift

3 Sets x 15 Reps

Deadbugs

1 Set x 10 Reps

Lax Ball Calf

1 Set

Single Leg Mb Overhead Toss

1 Set x 8 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Single Leg Hip Bridge

1 Set x 10 Reps

Mini Band Walks

1 Set x 10 Reps

Lax Ball on Rhomboid

1 Set

Child's Pose

1 Set

Alternate Overhead Reach

1 Set x 10 Reps

Day 12

Week 6 Day 2

Est. 79 min

21 exercises

Jump Rope Overhead Squat

1 Set

Overhead Flexion/Extension

1 Set

Jump Rope

1 Set

Overhead Lunge and Press

1 Set

Push-up Rotation

1 Set

Groiner with T-spine Rotation

1 Set

Thruster

4 Sets x 2 Reps

Kettlebell Goblet Squat

3 Sets x 8 Reps

Barbell Deadlift

4 Sets x 3 Reps

Single Arm DB snatch

3 Sets x 5 Reps

DB Overhead Squat

3 Sets x 5 Reps

DB Push Press

3 Sets x 5 Reps

Barbell Ab Rollout (Kneeling)

1 Set x 10 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Lateral Hurdle Hop

1 Set x 10 Reps

Calf Raise

1 Set x 20 Reps

Mini Band Dorsiflexion

1 Set x 10 Reps

Mini Band External Rotation

1 Set x 10 Reps

Foam Roll Hip Flexor

1 Set

Kneeling Hip Flexor Stretch

1 Set

Quadruped Series

1 Set x 10 Reps

Day 13

Week 7 Day 1

Est. 82 min

21 exercises

Jump Rope Overhead Squat

1 Set

Overhead Flexion/Extension

1 Set

Jump Rope

1 Set

Overhead Lunge and Press

1 Set

Push-up Rotation

1 Set

Groiner with T-spine Rotation

1 Set

Barbell Hang Clean

6 Sets x 3 Reps

Barbell Bench Press

3 Sets x 8 Reps

Single-armed Landmine Row

4 Sets x 2 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Dumbbell Arnold Press

3 Sets x 10 Reps

Dumbbell Deadlift

3 Sets x 15 Reps

Deadbugs

1 Set x 10 Reps

Lax Ball Calf

1 Set

Single Leg Mb Overhead Toss

1 Set x 8 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Single Leg Hip Bridge

1 Set x 10 Reps

Mini Band Walks

1 Set x 10 Reps

Lax Ball on Rhomboid

1 Set

Child's Pose

1 Set

Alternate Overhead Reach

1 Set x 10 Reps

Day 14

Week 7 Day 2

Est. 76 min

21 exercises

Jump Rope Overhead Squat

1 Set

Overhead Flexion/Extension

1 Set

Jump Rope

1 Set

Overhead Lunge and Press

1 Set

Push-up Rotation

1 Set

Groiner with T-spine Rotation

1 Set

Thruster

5 Sets x 1 Reps

Kettlebell Goblet Squat

3 Sets x 8 Reps

Barbell Deadlift

4 Sets x 2 Reps

Single Arm DB snatch

3 Sets x 5 Reps

DB Overhead Squat

3 Sets x 5 Reps

DB Push Press

3 Sets x 5 Reps

Barbell Ab Rollout (Kneeling)

1 Set x 10 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Lateral Hurdle Hop

1 Set x 10 Reps

Calf Raise

1 Set x 20 Reps

Mini Band Dorsiflexion

1 Set x 10 Reps

Mini Band External Rotation

1 Set x 10 Reps

Foam Roll Hip Flexor

1 Set

Kneeling Hip Flexor Stretch

1 Set

Quadruped Series

1 Set x 10 Reps

Day 15

Week 8 Day 1

Est. 82 min

21 exercises

Jump Rope Overhead Squat

1 Set

Overhead Flexion/Extension

1 Set

Jump Rope

1 Set

Overhead Lunge and Press

1 Set

Push-up Rotation

1 Set

Groiner with T-spine Rotation

1 Set

Barbell Hang Clean

4 Sets x 4 Reps

Barbell Bench Press

3 Sets x 8 Reps

Single-armed Landmine Row

3 Sets x 3 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Dumbbell Arnold Press

3 Sets x 10 Reps

Dumbbell Deadlift

3 Sets x 15 Reps

Deadbugs

1 Set x 10 Reps

Lax Ball Calf

1 Set

Single Leg Mb Overhead Toss

1 Set x 8 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Single Leg Hip Bridge

1 Set x 10 Reps

Mini Band Walks

1 Set x 10 Reps

Lax Ball on Rhomboid

1 Set

Child's Pose

1 Set

Alternate Overhead Reach

1 Set x 10 Reps

Day 16

Week 8 Day 2

Est. 77 min

21 exercises

Jump Rope Overhead Squat

1 Set

Overhead Flexion/Extension

1 Set

Jump Rope

1 Set

Overhead Lunge and Press

1 Set

Push-up Rotation

1 Set

Groiner with T-spine Rotation

1 Set

Thruster

3 Sets x 2 Reps

Kettlebell Goblet Squat

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 3 Reps

Single Arm DB snatch

3 Sets x 5 Reps

DB Overhead Squat

3 Sets x 5 Reps

DB Push Press

3 Sets x 5 Reps

Barbell Ab Rollout (Kneeling)

1 Set x 10 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Lateral Hurdle Hop

1 Set x 10 Reps

Calf Raise

1 Set x 20 Reps

Mini Band Dorsiflexion

1 Set x 10 Reps

Mini Band External Rotation

1 Set x 10 Reps

Foam Roll Hip Flexor

1 Set

Kneeling Hip Flexor Stretch

1 Set

Quadruped Series

1 Set x 10 Reps

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Tight End - In Season

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