Offseason Ultimate Frisbee Strengh & Power

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3 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Leg Strengh w/ Core 10 exercises, 55 mins

Barbell Deep Squat	5x5 reps	rest: 60s
Barbell Deadlift	1x5 reps	rest: 60s
Barbell Hip Thrust	5x5 reps	rest: 60s
Barbell Bulgarian Split Squat	5x5 reps	rest: 60s
Kettlebell One-Arm Swing	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Plank	3x8 reps	rest: 0s
Side Plank	3x0 reps	rest: 0s
Leg Pull-In	3x10 reps	rest: 10s
Leg Raise	3x10 reps	rest: 10s

Upper Body Strength w/ Core 11 exercises, 1 hr 2 mins

Barbell Bench Press	5x5 reps	rest: 60s
Barbell Push Press	5x5 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 0s
Side Plank	3x0 reps	rest: 0s
Leg Raise	3x10 reps	rest: 10s
Leg Pull-In	3x10 reps	rest: 10s

Leg Power w/ Core 10 exercises, 1 hr 0 min

Barbell Power Clean from Blocks	5x5 reps	rest: 60s
Box Jump Multiple Response	3x10 reps	rest: 60s
Barbell Lunge	5x5 reps	rest: 60s
Barbell Hip Thrust	5x5 reps	rest: 60s
Kettlebell One-Arm Swing	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Plank	3x8 reps	rest: 0s
Side Plank	3x0 reps	rest: 0s
Leg Raise	3x10 reps	rest: 10s
Leg Pull-In	3x10 reps	rest: 10s