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Off Season
Sport
Intermediate
None
Plan Details
The Off Season routine by chickenbob22 is a 2 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Plyometric Unilateral - strength - build - trunk
Routine detail
Mon
1.2:5-Plyometric-Unilateral
Est. 0 min
9 exercises
Pogo jumps
2 Sets
Linear Pogo Jumps
2 Sets x 10 Reps
Single leg linear pogos
2 Sets x 10 Reps
Single leg lateral pogo
2 Sets x 10 Reps
Single leg broad jump
2 Sets x 8 Reps
Single leg lateral broad jump
2 Sets x 4 Reps
Single leg box jump (land 2)
3 Sets x 8 Reps
Skater jumps
4 Sets x 4 Reps
Sprinter step ups
4 Sets x 8 Reps
Mon
1.2:5-Triphasic strength
Est. 0 min
7 exercises
Band Bench Press
5 Sets x 2 Reps
Band facepull with external rotation
5 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Seated dead bug
3 Sets x 10 Reps
