Fast Vass Speed and Sports Performance Follow on Instagram @xtremespg @Fast_vass
Sport
Intermediate
Body
Plan Details
The Fast Vass Speed and Sports Performance Follow on Instagram @xtremespg @Fast_vass routine by ShawnVeyronVass is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This incredible app allows me to share with you 20 years of knowledge and experience in training amateur and professional athletes. This is a sample of some of the exercises I would recommend if you want to increase your speed and explosive power. Start first with a dynamic flexibility warm up...
Routine detail
Mon
10X20 yard sprints do these exercises in between each sprint. Walk back slowly for your rest.
Est. 59 min
10 exercises
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Bridge
3 Sets
Jump Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Tue
16 x 100 meters striders / 4 x 40 meters sprints, followed by these exercises.
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Wed
Hard Day 10 x 40 meters 14 sec or less between each sprint. 1 set of 15 x 10 meter sprint. Walk back
Est. 81 min
13 exercises
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Push-Up
3 Sets x 8 Reps
Medicine Ball One-Arm Push-Up
3 Sets x 8 Reps
Stability Ball Ab Curl
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Stability Ball Weighted Hyperextension
3 Sets x 8 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 8 Reps
Stability Ball Plank
3 Sets
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Dip
3 Sets x 8 Reps
Stability Ball Roman Twist
3 Sets x 8 Reps
Any
This would be a long recovery workout.
Est. 156 min
26 exercises
Flutter Kick
3 Sets x 8 Reps
All Fours Quad Stretch
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Knee to Chest (Supine)
3 Sets x 8 Reps
Side Jacknife
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Single-Leg Push-Up
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Side Angle Pose With Rotation
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Hip Adduction
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Ab Roll
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Kneeling Hip Extension
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Double-Leg Butt Kick
3 Sets x 8 Reps
Seated Hamstring Stretch
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
