ONLINE TRAINING TRIAL CLASSES

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Below is a sample workout of our Adult Fitness At Home program, as well as a sample of our Athletic Development At Home program.  These programs are designed to be done at home with little to no equipment.   You can follow the video or go at your own pace with the mobile-friendly workout plan!  If you like what you see, click here to sign up for the whole program.

Looking for something more customized?  Contact us to discuss custom workout plans and personal training.

SAMPLE ADULT FITNESS WORKOUT

Follow along with a trainer up to the Strength Series.  For the Strength Series, watch the demo of each exercise then pause and complete at your own pace.

If you have any questions on how to do the exercises properly, click  the links on the exercises or category titles for a demonstration. 

Warmup

(​Stationary)

  1. Standing ankle rocks (x10)

  2. Down dog to Pigeon (x8x2s)

  3. Quad. Straight leg rock back (x8ea) 

  4. Supine reach through figure 4 hip rotator stretch (x3x5s ea) 

  5. Spiderman to Thoracic Reach (towards knee only) (x3 ea)

  6. Side Plank Leg Lifts (x 8ea)

  7. Lying Bridge Lift (2 reps at a time x8)

  8. 1-leg Stride RDL (x5ea)

  9. Deep Squat Progression (2 way reach) (x6)

Mobility

(ea. should be done for 8-10 reps for 1-2 rds)

  1. Ankles (standing ankle circles)

  2. Sh./ Thorac (quadruped Thoracic rotation, Cross body Shoulder/ behind the head shoulder)

  3. Hips (Hip Circles/ ARW Lunge)

Core

(ea. should be done for 8-10 reps for 2-3 rds)

1a) Side plank straight arm abductions

1b) High Prone leg Lifts

 

2a) Bird Dog (eyes closed)

2b) Leg Lifts

 

3a) Roll Outs

3b) Plank Touches

Strength Series

(3-4x per grouping of exercises)

A1) Squat to O.H. press x 8

A2) Dead Bug x 8(e)

A3) Push up (hand release) x8-10

 

B1) Side Lunge to chest press x 6-8 (e)

B2) Single Leg RDL (eyes closed) x8 (e)

 

C1) Side Plank x :30 (e)

C2) Line Hops (30 f+b, 30 s+s)

 

Finisher

10-15 min run outdoors

SAMPLE ATHLETIC DEVELOPMENT WORKOUT

Follow along with a trainer up to the Strength Series.  For the Strength Series, watch the demo of each exercise then pause and complete at your own pace.

If you have any questions on how to do the exercises properly, click  the links on the exercises or category titles for a demonstration. 

Warm Up

(all for 10yd unless otherwise specified) 

  1. Heel to toe Walks, cradle, inchworm (x8 ea) 

  2. Quad stretch + fwd reach

  3. Backward spiderman to inside reach 

  4. Fwd hurdle steps

  5. Bwd Hurdle Steps

  6. Stride RDL

  7. Knee hug to lunge to overhead reach and rotate 

  8. Lateral sumo slide (left, then right) 

Mobility

  1. Ankles (standing ankle circles)

  2. Sh./ Thorac (quadruped thoracic reaching rotation, standing arm circles)

  3. Hips (ARW Lunge)


Core

(ea. should be done for 8-10 reps for 2-3 rds)

1a) Leg Lifts

1b) Bicycle kick

 

2a) Windshield Wipers

2b) Navy Seals

Footwork Series

(each should be done 10x each for 2 rounds)

1a) Line Drills (frnt to back/ side to side/ in and out)

Strength Series

(3-4x per grouping of exercises)

A1) Squat Hold (:5s x5)

A2) Plank (x :30 each)

A3) Push up (x failure)

 

B1) Drop Lunge to Side Lunge (x 6-8 ea)

B2) Tall Kneel Curl to Press (x 10)

 

C1) High prone Toe Taps (ft on object) (x 10 ea)

C2) Standing Leg Kick Backs (eyes closed) (x 10 ea)

 

Finisher

10-15 min run out side or Sprints in yard

Customized workouts and 1-on-1 training is also available!

Email us at info@teamworkssp.com for more details

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