PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Power Clean Dumbbell Incline Press Dumbbell Bench Press Pull-Up Seated Row Dumbbell Front, Lateral, Rear Delt Raise V-Up Back Extensions Dumbbell Forearm Curl Dumbbell Internal/External Rotation Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Tuck Jump Broad Jump Split-Squat Jump Squat Glute Ham Raise Dumbbell Rear-Foot-Elevated Split-Squat* Barbell Step-Up Dumbbell Side Lunge Rollouts Bicycle Crunch Med Ball Throw and Sprint Bicep Curls Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Muscle-Building Workout Plan

Friday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Burpees Mountain Climbers Overhead Med Ball Slams Power Clean and Front Squat Dumbbell Squat Dumbbell Split-Squat Reverse Grip Pulldown Upright Row Reverse Crunch Physioball Hamstring Curl Physioball Shoulder Y,L,T,W Rice Grabs Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3

WEEK 1
Set 4 Rest (min)

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 12 5 5 10 10 10 10 10 20 15 10 10 12 5 5 10 10 10 10 10 20 15 10 10 12 1 1 1 1 1 1 1 1 0.5 0.5 1 1

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 5 5 3 10 10 8 8 10 10 20 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 5 5 3 10 10 8 8 10 10 20 15 10 5 5 3 10 10 8 8 10 10 20 15 10 0.5 0.5 0.5 1.5 1.5 1 1 1 1 1 1 1

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 8 20 10 5 10 10 10 10 10 20 10 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 8 20 10 5 10 10 10 10 10 20 10 15 8 20 10 5 10 10 10 10 10 20 10 15 1 1 1 1.5 1.5 1 1 1 0.5 0.5 0.5 0.5

10 10 10 10 10 20 15 10 10

30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Power Clean Dumbbell Incline Press Dumbbell Bench Press Pull-Up Seated Row Dumbbell Front, Lateral, Rear Delt Raise V-Up Back Extensions Dumbbell Forearm Curl Dumbbell Internal/External Rotation Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Tuck Jump Broad Jump Split-Squat Jump Squat Glute Ham Raise Dumbbell Rear-Foot-Elevated Split-Squat Barbell Step-Up Dumbbell Side Lunge Rollouts Bicycle Crunch Med Ball Throw and Sprint Bicep Curls Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Muscle-Building Workout Plan

Friday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Burpees Mountain Climbers Overhead Med Ball Slams Power Clean and Front Squat Dumbbell Squat Dumbbell Split-Squat Reverse Grip Pulldown Upright Row Reverse Crunch Physioball Hamstring Curl Physioball Shoulder Y,L,T,W Rice Grabs Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3

WEEK 2
Set 4 Rest (min)

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 12 5 5 10 5 10 10 10 20 15 10 10 12 5 5 10 5 10 10 10 20 15 10 10 12 0.75 1 1 1 1 1 1 1 0.5 0.5 1 2

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 5 5 3 10 10 8 8 10 10 20 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 5 5 3 10 10 8 8 10 10 20 15 10 5 5 3 10 10 8 8 10 10 20 15 10 0.5 0.5 0.5 1.5 1.5 1 1 1 1 1 1 1

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 8 20 10 5 10 10 10 10 10 20 10 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 8 20 10 5 10 10 10 10 10 20 10 15 8 20 10 5 10 10 10 10 10 20 10 15 1 1 1 1.5 1.5 1 1 1 0.5 0.5 0.5 0.5

10 5 10 10 10 20 15 10 10

30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Power Clean Dumbbell Incline Press Dumbbell Bench Press Pull-Up Seated Row Dumbbell Front, Lateral, Rear Delt Raise V-Up Back Extensions Dumbbell Forearm Curl Dumbbell Internal/External Rotation Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Tuck Jump Broad Jump Split-Squat Jump Squat Glute Ham Raise Dumbbell Rear-Foot-Elevated Split-Squat Barbell Step-Up Dumbbell Side Lunge Rollouts Bicycle Crunch Med Ball Throw and Sprint Bicep Curls Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Muscle-Building Workout Plan

Friday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Burpees Mountain Climbers Overhead Med Ball Slams Power Clean and Front Squat Dumbbell Squat Dumbbell Split-Squat Reverse Grip Pulldown Upright Row Reverse Crunch Physioball Hamstring Curl Physioball Shoulder Y,L,T,W Rice Grabs Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3

WEEK 3
Set 4 Rest (min)

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 15 4 4 12 12 12 12 12 25 20 12 12 15 4 4 10 10 10 10 12 25 20 12 12 15 1 1 1 1 1 1 1 1 0.5 0.5 2 2

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 6 6 4 12 10 10 10 12 12 30 25 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 6 6 4 10 10 10 10 12 12 30 25 10 10 6 6 4 8 8 10 10 12 12 0.5 0.5 0.5 1.5 1.5 1 1 1 1 1 1 1

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 10 30 12 5 10 12 12 12 15 25 12 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 10 30 12 5 8 12 12 12 15 25 12 15 10 30 12 5 8 12 12 12 15 25 12 15 1 1 1 1.5 1.5 1 1 1 0.5 0.5 0.5 0.5

8 8 8 8 12 25 20 12 12

30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Power Clean Dumbbell Incline Press Dumbbell Bench Press Pull-Up Seated Row Dumbbell Front, Lateral, Rear Delt Raise V-Up Back Extensions Dumbbell Forearm Curl Dumbbell Internal/External Rotation Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Tuck Jump Broad Jump Split-Squat Jump Squat Glute Ham Raise Dumbbell Rear-Foot-Elevated Split-Squat* Barbell Step-Up Dumbbell Side Lunge Rollouts Bicycle Crunch Med Ball Throw and Sprint Bicep Curls Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Muscle-Building Workout Plan

Friday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Burpees Mountain Climbers Overhead Med Ball Slams Power Clean and Front Squat Dumbbell Squat Dumbbell Split-Squat Reverse Grip Pulldown Upright Row Reverse Crunch Physioball Hamstring Curl Physioball Shoulder Y,L,T,W Rice Grabs Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3

WEEK 4
Set 4 Rest (min)

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 5 5 3 8 8 8 8 8 15 12 10 10 5 5 3 8 8 8 8 8 15 12 10 10 5 5 3 8 8 8 8 8 15 12 10 10 3 8 8 8 1.5 1.5 2 1.5 1.5 1.5 1.5 0.5 0.5 1 0.5 0.5

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 6 6 4 8 8 6 6 6 8 20 3 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 6 6 4 8 8 6 6 6 8 20 3 12 6 6 4 8 8 6 6 6 8 3 12 0.5 0.5 0.5 2 2 1.5 1.5 1.5 1 0.5 0.5 1

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 8 20 8 3 8 8 8 8 20 8 12 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 8 20 8 3 8 8 8 8 20 8 12 15 8 20 8 3 8 8 8 8 8 12 15 8 20 8 3 8 8 8 8 8 1 1 0.5 1.5 1.5 1 1.5 1.5 0.5 1 0.5 0.5

8 8 6 6 6 8

12

30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Power Clean Dumbbell Incline Press Dumbbell Bench Press Pull-Up Seated Row Dumbbell Front, Lateral, Rear Delt Raise V-Up Back Extensions Dumbbell Forearm Curl Dumbbell Internal/External Rotation Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Tuck Jump Broad Jump Split-Squat Jump Squat Glute Ham Raise Dumbbell Rear-Foot-Elevated Split-Squat Barbell Step-Up Dumbbell Side Lunge Rollouts Bicycle Crunch Med Ball Throw and Sprint Bicep Curls Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Muscle-Building Workout Plan

Friday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Burpees Mountain Climbers Overhead Med Ball Slams Power Clean and Front Squat Dumbbell Squat Dumbbell Split-Squat Reverse Grip Pulldown Upright Row Reverse Crunch Physioball Hamstring Curl Physioball Shoulder Y,L,T,W Rice Grabs Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3

WEEK 5
Set 4 Rest (min)

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 5 5 3 8 8 10 8 8 15 12 10 10 5 5 3 8 8 8 8 8 15 12 10 10 5 5 3 8 8 8 8 8 15 12 10 10 3 8 8 8 1.5 1.5 2 1.5 1.5 1.5 1.5 0.5 0.5 1 0.5 0.5

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 6 6 4 8 8 6 6 6 8 30 3 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 6 6 4 8 8 6 6 6 8 30 3 12 6 6 4 8 8 6 6 6 8 3 12 0.5 0.5 0.5 2 2 1.5 1.5 1.5 1 0.5 0.5 1

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 8 20 8 3 8 8 8 8 20 8 12 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 8 20 8 3 8 8 8 8 20 8 12 15 8 20 8 3 8 8 8 8 8 12 15 8 20 8 3 8 8 8 8 8 1 1 0.5 1.5 1.5 1 1.5 1.5 0.5 1 0.5 0.5

8 8 6 6 6 8

12

30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Power Clean Dumbbell Incline Press Dumbbell Bench Press Pull-Up Seated Row Dumbbell Front, Lateral, Rear Delt Raise V-Up Back Extensions Dumbbell Forearm Curl Dumbbell Internal/External Rotation Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Tuck Jump Broad Jump Split-Squat Jump Squat Glute Ham Raise Dumbbell Rear-Foot-Elevated Split-Squat Barbell Step-Up Dumbbell Side Lunge Rollouts Bicycle Crunch Med Ball Throw and Sprint Bicep Curls Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Muscle-Building Workout Plan

Friday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Burpees Mountain Climbers Overhead Med Ball Slams Power Clean and Front Squat Dumbbell Squat Dumbbell Split-Squat Reverse Grip Pulldown Upright Row Reverse Crunch Physioball Hamstring Curl Physioball Shoulder Y,L,T,W Rice Grabs Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3

WEEK 6
Set 4 Rest (min)

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 8 8 3 8 8 10 8 6 20 15 12 12 8 8 3 8 8 10 8 6 20 15 12 12 8 8 2 6 6 10 6 6 20 15 12 12 2 6 6 6 6 1.5 1.5 2 1.5 1.5 1.5 1.5 0.5 0.5 1 0.5 0.5

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 8 8 5 8 8 8 8 8 10 30 3 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 8 8 5 8 8 8 8 8 10 30 3 10 10 8 8 5 6 8 8 8 8 0.75 0.75 0.75 2 1.5 1.5 1.5 1.5 1 0.5 0.5 1

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 8 20 8 3 8 8 8 8 15 8 8 8 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 8 20 8 3 8 8 8 8 15 8 8 8 8 8 8 8 20 8 2 8 8 8 8 2 1 1 0.5 1.5 1.5 1 1.5 1.5 0.5 1 0.5 0.5

6 8 8 8 8

30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Power Clean and Front Squat Physioball Dumbbell Bench Lat Pulldown Skullcrushers Barbell Bent-Over Row Hanging Knee Raise Physioball V-Up Superman Hammer Curls Dumbbell Internal/External Rotation Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Box Jump Broad Jump Single-Leg Squat RDL Reverse Lunge Physioball Hamstring Curl Back Extensions Med Ball Russian Twist Physioball Crunch Dumbbell Forearm Curl Dumbbell Forearm Extension Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Muscle-Building Workout Plan

Friday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Burpees Mountain Climbers Power Clean Incline Dumbbell Dumbbell Squat Dumbbell Side Lunge Reverse Grip Pulldown Tricep Pushdown Reverse Crunch Rollouts Bicycle Crunch Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3

WEEK 7
Set 4 Rest (min)

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 15 3 3 5 6 6 8 10 10 10 6 10 15 3 3 5 6 6 8 10 10 10 6 10 2 5 6 6 6 10 10 10 6 10 2 6 6 6 1 1.5 2.5 2 2 2 1.5 1 1.5 1.5 1 1

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 6 3 6 5 5 5 5 8 8 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 6 3 6 5 5 5 5 8 8 30 sec. 30 sec. 6 3 6 5 5 5 5 8 8 30 sec. 30 sec. 6 6 5 5 5 5 8 8 0.5 0.5 1 2.5 2 2 2 2 1 0.5 0.5

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 10 20 10 4 5 5 12 12 15 3 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 10 20 10 4 5 5 12 12 15 3 20 10 4 5 5 12 12 15 3 20 4 5 5 0.5 0.5 1.5 2 2 2 2 2 1 1 1

30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Power Clean and Front Squat Physioball Dumbbell Bench Lat Pulldown Skullcrushers Barbell Bent-Over Row Hanging Knee Raise Physioball V-Up Superman Hammer Curls Dumbbell Internal/External Rotation Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Box Jump Broad Jump Single-Leg Squat RDL Reverse Lunge Physioball Hamstring Curl Back Extensions Med Ball Russian Twist Physioball Crunch Dumbbell Forearm Curl Dumbbell Forearm Extension Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Muscle-Building Workout Plan

Friday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Burpees Mountain Climbers Power Clean Incline Dumbbell Dumbbell Squat Dumbbell Side Lunge Reverse Grip Pulldown Tricep Pushdown Reverse Crunch Rollouts Bicycle Crunch Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3

WEEK 8
Set 4 Rest (min)

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 15 3 2 5 6 6 8 10 10 10 6 10 15 3 2 5 6 6 8 10 10 10 6 10 2 5 6 6 6 10 10 10 6 10 2 6 6 6 0.5 1.5 3 2 2 2 1.5 1 1.5 1.5 1 1

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 6 3 6 5 5 5 5 8 8 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 6 3 6 5 5 5 5 8 8 30 sec. 30 sec. 6 3 6 5 5 5 5 8 8 30 sec. 30 sec. 6 6 5 5 5 5 8 8 0.5 0.5 1 2.5 2 2 2 2 1 0.5 0.5

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 10 20 10 4 5 5 12 12 15 3 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 10 20 10 4 5 5 12 12 15 3 20 10 4 5 5 12 12 15 3 20 4 5 5 0.5 0.5 1.5 2 2 2 2 2 1 1 1

30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Power Clean and Front Squat Physioball Dumbbell Bench Lat Pulldown Skullcrushers Barbell Bent-Over Row Hanging Knee Raise Physioball V-Up Superman Hammer Curls Dumbbell Internal/External Rotation Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Box Jump Broad Jump Single-Leg Squat RDL Reverse Lunge Physioball Hamstring Curl Back Extensions Med Ball Russian Twist Physioball Crunch Dumbbell Forearm Curl Dumbbell Forearm Extension Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Muscle-Building Workout Plan

Friday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Burpees Mountain Climbers Power Clean Incline Dumbbell Dumbbell Squat Dumbbell Side Lunge Reverse Grip Pulldown Tricep Pushdown Reverse Crunch Rollouts Bicycle Crunch Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3

WEEK 9
Set 4 Rest (min)

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 15 3 2 4 5 5 8 8 8 8 8 12 15 3 2 4 5 5 8 8 8 8 8 12 2 4 5 5 8 8 8 8 8 12 2 4 5 5 8 8 8 8 8 0.5 1.5 3 2 2 2 2 1.5 1.5 1.5 1.5 1

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 5 4 5 4 4 4 4 6 10 45 sec. 45 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 5 4 5 4 4 4 4 6 10 45 sec. 45 sec. 5 4 5 4 4 4 4 6 10 45 sec. 45 sec. 5 4 5 4 4 4 4 6 0.75 0.75 2 3 2.5 2.5 2.5 2 1.5 0.75 0.75

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 10 15 8 3 4 4 15 15 20 4 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 10 15 8 3 4 4 12 12 20 4 20 10 15 8 3 4 4 10 10 4 20 8 3 4 4 8 8 1 1 2 2.5 2.5 2.5 2 2 1 1.5 1

30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Power Clean and Front Squat Physioball Dumbbell Bench Lat Pulldown Skullcrushers Barbell Bent-Over Row Hanging Knee Raise Physioball V-Up Superman Hammer Curls Dumbbell Internal/External Rotation Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Box Jump Broad Jump Single-Leg Squat RDL Reverse Lunge Physioball Hamstring Curl Back Extensions Med Ball Russian Twist Physioball Crunch Dumbbell Forearm Curl Dumbbell Forearm Extension Cooldown: Butterfly Stretch Hip Flexor Stretch 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Muscle-Building Workout Plan

Friday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Burpees Mountain Climbers Power Clean Incline Dumbbell Dumbbell Squat Dumbbell Side Lunge Reverse Grip Pulldown Tricep Pushdown Reverse Crunch Rollouts Bicycle Crunch Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3

WEEK 10
Set 4 Rest (min)

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 6 5 4 5 5 8 8 8 12 12 12 8 6 5 3 5 5 8 8 8 12 12 12 8 6 5 3 5 5 8 8 8 12 12 12 8 6 5 2 5 5 8 8 8 1 1 3 2.5 2 2 2 2 1 1 1 1

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 8 8 5 4 5 12 6 20 20 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 8 8 5 4 5 12 6 20 20 10 10 8 8 5 4 5 12 6 20 20 10 10 8 8 5 4 5 6 1 1 2 2.5 2 1.5 2 1 1 0.5 0.5

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 6 16 4 6 6 5 6 12 15 10 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 6 16 4 6 6 5 6 12 15 10 20 6 16 3 6 6 5 6 12 15 10 20 6 16 3 6 6 5 6 0.5 0.5 1.5 2 2 2 2 2 1 1 1

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Power Clean and Front Squat Physioball Dumbbell Bench Lat Pulldown Skullcrushers Barbell Bent-Over Row Hanging Knee Raise Physioball V-Up Superman Hammer Curls Dumbbell Internal/External Rotation Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Box Jump Broad Jump Single-Leg Squat RDL Reverse Lunge Physioball Hamstring Curl Back Extensions Med Ball Russian Twist Physioball Crunch Dumbbell Forearm Curl Dumbbell Forearm Extension Cooldown: Butterfly Stretch Hip Flexor Stretch 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4

Muscle-Building Workout Plan

Rest (min) Friday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Burpees Mountain Climbers Power Clean Incline Dumbbell Dumbbell Squat Dumbbell Side Lunge Reverse Grip Pulldown Tricep Pushdown Reverse Crunch Rollouts Bicycle Crunch Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3

WEEK 11
Set 4 Rest (min)

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 6 5 4 5 5 8 8 8 12 12 12 10 6 5 3 5 5 8 8 8 12 12 12 10 6 5 3 5 5 8 8 8 12 12 12 10 6 5 2 5 5 8 8 8 0.5 1.5 3 2 2 2 2 1.5 1.5 1.5 1.5 1

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 8 8 5 4 5 12 6 20 20 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 8 8 5 4 5 12 6 20 20 10 10 8 8 5 4 5 12 6 20 20 10 10 8 8 5 4 5 6 1 1 2 2.5 2 1.5 2 1 1 0.5 0.5

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 6 16 4 6 6 5 6 12 15 10 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 6 16 4 6 6 5 6 12 15 10 20 6 16 3 6 6 5 6 12 15 10 20 6 16 3 6 6 5 6 1 1 2 2.5 2.5 2.5 2 2 1 1.5 1

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Monday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Power Clean and Front Squat Physioball Dumbbell Bench Lat Pulldown Skullcrushers Barbell Bent-Over Row Hanging Knee Raise Physioball V-Up Superman Hammer Curls Dumbbell Internal/External Rotation Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Box Jump Broad Jump Single-Leg Squat RDL Reverse Lunge Physioball Hamstring Curl Back Extensions Med Ball Russian Twist Physioball Crunch Dumbbell Forearm Curl Dumbbell Forearm Extension Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3 Set 4

Muscle-Building Workout Plan

Rest (min) Friday Exercise Warm-Up: Walking Lunge Lateral Walking Lunge Shuffles High Knees Buttkicks Carioca Workout: Burpees Mountain Climbers Power Clean Incline Dumbbell Dumbbell Squat Dumbbell Side Lunge Reverse Grip Pulldown Tricep Pushdown Reverse Crunch Rollouts Bicycle Crunch Cooldown: Butterfly Stretch Hip Flexor Stretch Quad Stretch Saigon Squat Standing Glute Stretch Straddle Stretch Set 1 Set 2 Set 3

WEEK 12
Set 4 Rest (min)

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 8 6 3 4 4 6 6 12 15 15 12 12 8 6 3 4 4 6 6 12 15 15 12 12 8 6 2 4 4 6 6 12 15 15 12 12 8 6 2 4 4 6 6 1.5 1.5 3 2.5 2.5 2.5 2.5 2 2 2 1 1

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 10 10 4 3 4 15 8 30 25 15 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 10 10 4 3 4 15 8 30 25 15 15 4 3 4 8 4 3 4 8 1 1 2 2 2 2 2 1 1 0.75 0.75

10 yards 10 yards 15 yards 10 yards 10 yards 15 yards 10 24 3 4 4 4 4 15 20 15 40 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 10 24 2 4 4 4 4 15 20 15 40 10 24 2 4 4 4 4 24 1 4 4 4 4 2 2 3 2.5 2.5 2.5 2.5 2 1.5 1.5 1.5

30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

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