Workout Routine

Free

Laurin Sander Off-Season (Phase II)

by Baer451

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Dynamic Warm-Up

  1. High Knee Tuck | High Knee Run - 10m each 2. Hurdler Stretch | Butt Kick Run - 10m each 3. Figure 4 | Straight Leg March - 10m each 4. Lunge | Reverse Lunge - 10m each 5. Lateral Lunge | Waiter’s Bows - 10m each 6. Heel to Toe Walk | Reverse Hip Circle Walk - 10m each 7. Bodyweight Squats - 10 8. Single Leg Toe Touch - 5 each side 9. Low Lateral Shuffle - 10m each 10. Power Lateral Shuffle - 10m each 11. Karaoke Shuffle - 10m each 12. Backwards Reach Run | Straight Leg Pulls - 10m each 13. Back Pedal | Sprint - 10m each 14. Fire Hydrants - 5 mit Pause, 5 Fließend each side 15. Hip Circles - 5 mit Pause, 5 Fließend each side

PreHab I 1a. Wall Slides 3x5 1b. Y-Cuffs 3x10 1c. Ext Rotation Band Holds (3 second hold) 3x3

PreHab II 1a. Band Dislocation 2x20 1b. Band Pull Aparts 2x20 1c. Band External Rotation 2x20

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Woche 1 - Plyometrie | Unterkörper

Single Leg Triple Jump

Set
Reps
Rest time
1
1
120 sec
2
1
120 sec
3
1
120 sec
4
1
120 sec

Single Leg Triple Jump

4×1

Lateral Alternating Bounds 20m

Set
Reps
Rest time
1
1
120 sec
2
1
120 sec
3
1
120 sec
4
1
120 sec

Lateral Alternating Bounds 20m

4×1

Ascending Skater Jumps

Set
Reps
Rest time
1
5
120 sec
2
5
120 sec
3
5
120 sec
4
5
120 sec
5
5
120 sec

Ascending Skater Jumps

5×5

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
83% 1RM
125 lbs
4
180 sec
2
83% 1RM
125 lbs
4
180 sec
3
83% 1RM
125 lbs
4
180 sec
4
83% 1RM
125 lbs
4 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

trap bar deadlift

4×4+

Trap Bar Deadlift Isometric (3sec hold)

Set
Intensity
Weight
Reps
Rest time
1
88% 1RM
130 lbs
2
180 sec
2
88% 1RM
130 lbs
2
180 sec
3
88% 1RM
130 lbs
2
180 sec
4
88% 1RM
130 lbs
2
180 sec

Trap Bar Deadlift Isometric (3sec hold)

4×2

Split Squat Iso Hold

Set
Time
Rest time
1
45 sec
180 sec
2
45 sec
180 sec
3
45 sec
180 sec

Split Squat Iso Hold

3×45 s

Single Leg Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
180 sec
2
70% 1RM
105 lbs
10
180 sec
3
70% 1RM
105 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Single Leg Romanian Deadlift

3×10+

Sprinter Sit-Ups

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Sprinter Sit-Ups

3×20

Woche 1 - PreHab | Antritt | Oberkörper

Seated Arm Pump

Set
Time
Rest time
1
10 sec
60 sec
2
30 sec
60 sec

Seated Arm Pump

2 sets

Wall Starts

Set
Time
Rest time
1
5 sec
60 sec
2
5 sec
60 sec
3
5 sec
60 sec
4
5 sec
60 sec

Wall Starts

4×5 s

Half Kneeling Sprint 10m

Set
Reps
Rest time
1
1
60 sec
2
1
60 sec
3
1
60 sec
4
1
60 sec
5
1
60 sec
6
1
60 sec

Half Kneeling Sprint 10m

6×1

Falling Sprint 10m

Set
Reps
Rest time
1
1
60 sec
2
1
60 sec
3
1
60 sec
4
1
60 sec
5
1
60 sec
6
1
60 sec

Falling Sprint 10m

6×1

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
50% 1RM
13 lbs
20 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

incline bench press

2 sets

Iso Push-Up Hold

Set
Time
Rest time
1
30 sec
120 sec
2
30 sec
120 sec
3
30 sec
120 sec
4
30 sec
120 sec

Iso Push-Up Hold

4×30 s

Chest Supported Rows (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
0 sec

Chest Supported Rows (Elbow To Pelvis)

1×10

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
180 sec

seated overhead press

1×8

Chest Supported Rows (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
0 sec

Chest Supported Rows (Elbow To Pelvis)

1×10

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
180 sec

seated overhead press

1×8

Chest Supported Rows (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Chest Supported Rows (Elbow To Pelvis)

1×10+

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

seated overhead press

1×8+

Dips

Set
Reps
Rest time
1
10 +
amrap
0 sec

Dips

1×10+

Australian Row

Set
Reps
Rest time
1
10 +
amrap
0 sec

Australian Row

1×10+

Russian Twist

Set
Reps
Rest time
1
15
180 sec

Russian Twist

1×15

Dips

Set
Reps
Rest time
1
10 +
amrap
0 sec

Dips

1×10+

Australian Row

Set
Reps
Rest time
1
10 +
amrap
0 sec

Australian Row

1×10+

Russian Twist

Set
Reps
Rest time
1
15
180 sec

Russian Twist

1×15

Woche 1 - Höchstgeschwindigkeit | Richtungswechsel | Oberkörper

Top Speed Circuit 10m

Set
Reps
Rest time
1
1
60 sec

Top Speed Circuit 10m

1×1

Pro Shuttle

Set
Reps
Rest time
1
1
120 sec
2
1
120 sec
3
1
120 sec
4
1
120 sec

Pro Shuttle

4×1

Lateral Shuffle Short Shuttle (2.5m | 5m | 2.5m)

Set
Reps
Rest time
1
1
60 sec
2
1
60 sec
3
1
60 sec
4
1
60 sec

Lateral Shuffle Short Shuttle (2.5m | 5m | 2.5m)

4×1

Board Press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
4
180 sec
2
85% 1RM
130 lbs
4
180 sec
3
85% 1RM
130 lbs
4
180 sec
4
85% 1RM
130 lbs
4
180 sec
5
85% 1RM
130 lbs
4 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Board Press

5×4+

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
0 sec

pullup

1×10+

Side Lying Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
180 sec

Side Lying Lateral Raise

1×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
0 sec

pullup

1×10+

Side Lying Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
180 sec

Side Lying Lateral Raise

1×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
0 sec

pullup

1×10+

Side Lying Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Side Lying Lateral Raise

1×10+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
0 sec

hammer curl

1×12

Tricep Rope Pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
180 sec

Tricep Rope Pushdown

1×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
0 sec

hammer curl

1×12

Tricep Rope Pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
180 sec

Tricep Rope Pushdown

1×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

hammer curl

1×12+

Tricep Rope Pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Tricep Rope Pushdown

1×12+

Hyperextension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec

Hyperextension

3×20

Woche 2 - Plyometrie | Unterkörper

Single Leg Triple Jump

Set
Reps
Rest time
1
1
120 sec
2
1
120 sec
3
1
120 sec
4
1
120 sec

Single Leg Triple Jump

4×1

Lateral Alternating Bounds 20m

Set
Reps
Rest time
1
1
120 sec
2
1
120 sec
3
1
120 sec
4
1
120 sec

Lateral Alternating Bounds 20m

4×1

Ascending Skater Jumps

Set
Reps
Rest time
1
5
120 sec
2
5
120 sec
3
5
120 sec
4
5
120 sec
5
5
120 sec

Ascending Skater Jumps

5×5

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
180 sec
2
85% 1RM
130 lbs
3
180 sec
3
85% 1RM
130 lbs
3
180 sec
4
85% 1RM
130 lbs
3
180 sec
5
85% 1RM
130 lbs
3 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

trap bar deadlift

5×3+

Trap Bar Deadlift Isometric (3sec hold)

Set
Intensity
Weight
Reps
Rest time
1
88% 1RM
130 lbs
2
180 sec
2
88% 1RM
130 lbs
2
180 sec
3
88% 1RM
130 lbs
2
180 sec
4
88% 1RM
130 lbs
2
180 sec

Trap Bar Deadlift Isometric (3sec hold)

4×2

Split Squat Iso Hold

Set
Time
Rest time
1
30 sec
180 sec
2
30 sec
180 sec
3
30 sec
180 sec

Split Squat Iso Hold

3×30 s

Single Leg Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
180 sec
2
70% 1RM
105 lbs
10
180 sec
3
70% 1RM
105 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Single Leg Romanian Deadlift

3×10+

Sprinter Sit-Ups

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Sprinter Sit-Ups

3×20

Woche 3 - Oberkörper | Reha | Masse

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
55% 1RM
14 lbs
20 +
amrap
180 sec

incline bench press

2 sets

Chest Supported Rows (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
65% 1RM
16 lbs
15 +
amrap
180 sec
3
55% 1RM
14 lbs
20 +
amrap
180 sec

Chest Supported Rows (Elbow To Pelvis)

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
65% 1RM
16 lbs
15 +
amrap
180 sec
3
55% 1RM
14 lbs
20 +
amrap
180 sec

seated overhead press

3 sets

Australian Row

Set
Reps
Rest time
1
10 +
amrap
180 sec
2
10 +
amrap
180 sec

Australian Row

2×10+

Dips

Set
Reps
Rest time
1
10 +
amrap
180 sec
2
10 +
amrap
180 sec

Dips

2×10+

Side Lying Rear Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
55% 1RM
14 lbs
20 +
amrap
180 sec

Side Lying Rear Delt Raise

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
55% 1RM
14 lbs
20 +
amrap
180 sec

lateral raise

2 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
65% 1RM
16 lbs
15 +
amrap
180 sec
3
55% 1RM
14 lbs
20 +
amrap
180 sec

Preacher Curl

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
65% 1RM
16 lbs
15 +
amrap
180 sec
3
55% 1RM
14 lbs
20 +
amrap
180 sec

overhead triceps extensions

3 sets

Plank Dumbbell Pull Through

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

Plank Dumbbell Pull Through

2×10

Kneeling Ab Rollout

Set
Reps
Rest time
1
20
90 sec
2
20
90 sec

Kneeling Ab Rollout

2×20

Oberkörper | Reha | Masse II

Floor press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
75% 1RM
19 lbs
10 +
amrap
180 sec

Floor press

2 sets

Chest Supported Rows (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
18 lbs
12 +
amrap
180 sec
3
60% 1RM
15 lbs
18 +
amrap
180 sec

Chest Supported Rows (Elbow 70°-90°)

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
18 lbs
12 +
amrap
180 sec
3
60% 1RM
15 lbs
18 +
amrap
180 sec

seated overhead press

3 sets

Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
180 sec
2
–
–
10 +
amrap
180 sec

Pull-Up

2×10+

Earthquake Bench Press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
65% 1RM
100 lbs
15 +
amrap
180 sec

Earthquake Bench Press

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
65% 1RM
16 lbs
15 +
amrap
180 sec

rear delt fly

2 sets

Side Lying Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
65% 1RM
16 lbs
15 +
amrap
180 sec

Side Lying Lateral Raise

2 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
65% 1RM
16 lbs
15 +
amrap
180 sec

seated incline curl

2 sets

Tricep Rope Pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
65% 1RM
29 lbs
15 +
amrap
180 sec

Tricep Rope Pushdown

2 sets

Ab Wheel Scrum Walk 10m

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
1
180 sec
2
0% 1RM
1
180 sec

Ab Wheel Scrum Walk 10m

2×1

Pallof Press

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec

Pallof Press

2×10