Workout Routine

Free

Off-Season Laurin Sander [Phase I - Woche 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

Tag 1 - Stabilität | Plyometrie | Unterkörper

Single Leg Tuck Jump (Land 2 Feet)

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Single Leg Tuck Jump (Land 2 Feet)

3×5

Single Leg Broad Jump (Land 2 Feet)

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Single Leg Broad Jump (Land 2 Feet)

3×5

skater hops

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

skater hops

5×5

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
73% 1RM
110 lbs
8
180 sec
2
73% 1RM
110 lbs
8
180 sec
3
73% 1RM
110 lbs
8
180 sec
4
73% 1RM
110 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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

trap bar deadlift

4×8+

Trap Bar Deadlift Eccentric (3sec Lower)

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 Eccentric (3sec Lower)

4×2

bulgarian split squat

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

bulgarian split squat

1×8

Dumbbell Lying Leg Curl

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

Dumbbell Lying Leg Curl

1×10

bulgarian split squat

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

bulgarian split squat

1×8

Dumbbell Lying Leg Curl

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

Dumbbell Lying Leg Curl

1×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8 +
amrap
Prog. Overload
0 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

bulgarian split squat

1×8+

Dumbbell Lying Leg Curl

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

Dumbbell Lying Leg Curl

1×10+

lateral lunge

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
100 sec
2
75% 1RM
19 lbs
8
100 sec
3
75% 1RM
19 lbs
8 +
amrap
Prog. Overload
100 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

lateral lunge

3×8+

plank

Set
Time
Rest time
1
30 sec
0 sec

plank

1×30 s

side plank

Set
Time
Rest time
1
30 sec
100 sec

side plank

1×30 s

plank

Set
Time
Rest time
1
30 sec
0 sec

plank

1×30 s

side plank

Set
Time
Rest time
1
30 sec
100 sec

side plank

1×30 s

plank

Set
Time
Rest time
1
30 sec
0 sec

plank

1×30 s

side plank

Set
Time
Rest time
1
30 sec
100 sec

side plank

1×30 s

Tag 2 - PreHab | Antritt | Oberkörper

Stop Go‘s 40m (Sprint 10m, Hard Stop…)

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

Stop Go‘s 40m (Sprint 10m, Hard Stop…)

4×1

Lateral Shuffle to Sprint (5m Shuffle, 5m Sprint)

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

Lateral Shuffle to Sprint (5m Shuffle, 5m Sprint)

4×1

Ground Starts

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

Ground Starts

4×1

Wall Slides

Set
Reps
Rest time
1
5
0 sec

Wall Slides

1×5

Y - Cuffs

Set
Reps
Rest time
1
10
0 sec

Y - Cuffs

1×10

Ext Rotation Band Holds (3 second hold)

Set
Reps
Rest time
1
3
60 sec

Ext Rotation Band Holds (3 second hold)

1×3

Wall Slides

Set
Reps
Rest time
1
5
0 sec

Wall Slides

1×5

Y - Cuffs

Set
Reps
Rest time
1
10
0 sec

Y - Cuffs

1×10

Ext Rotation Band Holds (3 second hold)

Set
Reps
Rest time
1
3
60 sec

Ext Rotation Band Holds (3 second hold)

1×3

Wall Slides

Set
Reps
Rest time
1
5
0 sec

Wall Slides

1×5

Y - Cuffs

Set
Reps
Rest time
1
10
0 sec

Y - Cuffs

1×10

Ext Rotation Band Holds (3 second hold)

Set
Reps
Rest time
1
3
60 sec

Ext Rotation Band Holds (3 second hold)

1×3

Wall Slides

Set
Reps
Rest time
1
5
0 sec

Wall Slides

1×5

Y - Cuffs

Set
Reps
Rest time
1
10
0 sec

Y - Cuffs

1×10

Ext Rotation Band Holds (3 second hold)

Set
Reps
Rest time
1
3
60 sec

Ext Rotation Band Holds (3 second hold)

1×3

bench press

Set
Intensity
Weight
Reps
Rest time
1
73% 1RM
110 lbs
8
180 sec
2
73% 1RM
110 lbs
8
180 sec
3
73% 1RM
110 lbs
8
180 sec
4
73% 1RM
110 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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

bench press

4×8+

Bench Press Eccentric (3sec Lower)

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

Bench Press Eccentric (3sec Lower)

4×2

Single Arm Row (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
10 +
amrap
180 sec

Single Arm Row (Elbow 70°-90°)

2 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
10 +
amrap
180 sec

seated overhead press

2 sets

Cable Pullover

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 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
31 lbs
10 +
amrap
180 sec

Cable Pullover

2 sets

lateral raise

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
10 +
amrap
180 sec

lateral raise

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 lbs
20
0 sec

hammer curl

1×20

Rolling Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 lbs
20
180 sec

Rolling Tricep Extension

1×20

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 lbs
20
0 sec

hammer curl

1×20

Rolling Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 lbs
20
180 sec

Rolling Tricep Extension

1×20

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 lbs
20 +
amrap
Prog. Overload
0 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

hammer curl

1×20+

Rolling Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 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

Rolling Tricep Extension

1×20+

Kneeling Ab Rollout

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

Kneeling Ab Rollout

3×20

Tag 3 - Stabilität | Laterale Plyometrie | Unterkörper

Spanish Squat

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

Spanish Squat

2×30 s

Split Squat Iso Hold

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

Split Squat Iso Hold

2×30 s

Lateral Line Hop

Set
Time
Rest time
1
10 sec
60 sec
2
10 sec
60 sec
3
10 sec
60 sec

Lateral Line Hop

3×10 s

Single Leg Broad to 90° Jump

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

Single Leg Broad to 90° Jump

4×1

squat

Set
Intensity
Weight
Reps
Rest time
1
73% 1RM
110 lbs
8
180 sec
2
73% 1RM
110 lbs
8
180 sec
3
73% 1RM
110 lbs
8
180 sec
4
73% 1RM
110 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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

squat

4×8+

Squat Eccentric (3sec Lower)

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

Squat Eccentric (3sec Lower)

4×2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
73% 1RM
110 lbs
8
180 sec
2
73% 1RM
110 lbs
8
180 sec
3
73% 1RM
110 lbs
8
180 sec
4
73% 1RM
110 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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

romanian deadlift

4×8+

Barbell Step-Up

Set
Intensity
Weight
Reps
Rest time
1
78% 1RM
115 lbs
6
100 sec
2
78% 1RM
115 lbs
6
100 sec
3
78% 1RM
115 lbs
6
100 sec
4
78% 1RM
115 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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

Barbell Step-Up

4×6+

Suitcase Carry (20m Hin&Zurück)

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
100 sec
2
–
–
1
100 sec
3
–
–
1
100 sec

Suitcase Carry (20m Hin&Zurück)

3×1

Tag 4 - PreHab | Höchstgeschwindigkeit | Richtungswechsel | Oberkörper

Top Speed Circuit 10m

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

Top Speed Circuit 10m

2×1

Pro Shuttle

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

Pro Shuttle

4×1

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

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

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

4×1

Band Dislocations

Set
Reps
Rest time
1
20
0 sec

Band Dislocations

1×20

Band Pull Aparts

Set
Reps
Rest time
1
20
0 sec

Band Pull Aparts

1×20

Band External Rotation

Set
Reps
Rest time
1
20
60 sec

Band External Rotation

1×20

Band Dislocations

Set
Reps
Rest time
1
20
0 sec

Band Dislocations

1×20

Band Pull Aparts

Set
Reps
Rest time
1
20
0 sec

Band Pull Aparts

1×20

Band External Rotation

Set
Reps
Rest time
1
20
60 sec

Band External Rotation

1×20

floor press

Set
Intensity
Weight
Reps
Rest time
1
73% 1RM
110 lbs
8
180 sec
2
73% 1RM
110 lbs
8
180 sec
3
73% 1RM
110 lbs
8
180 sec
4
73% 1RM
110 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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

floor press

4×8+

Single Arm Cable Pulldown (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 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
31 lbs
10 +
amrap
180 sec

Single Arm Cable Pulldown (Elbow To Pelvis)

2 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
70% 1RM
105 lbs
10 +
amrap
180 sec

seated shoulder press

2 sets

rear delt fly

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
10 +
amrap
180 sec

rear delt fly

2 sets

Side Lying Lateral Raise

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
10 +
amrap
180 sec

Side Lying Lateral Raise

2 sets

Preacher Curl

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
10 +
amrap
180 sec

Preacher Curl

2 sets

overhead triceps extensions

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
10 +
amrap
180 sec

overhead triceps extensions

2 sets

reverse curl

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
10 +
amrap
180 sec

reverse curl

2 sets

Single Arm Triceps Pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 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
31 lbs
10 +
amrap
180 sec

Single Arm Triceps Pushdown

2 sets

Woche 3 - Stabilität | Plyometrie | Unterkörper

Single Leg Tuck Jump (Land 2 Feet)

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Single Leg Tuck Jump (Land 2 Feet)

3×5

Single Leg Broad Jump (Land 2 Feet)

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Single Leg Broad Jump (Land 2 Feet)

3×5

skater hops

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

skater hops

5×5

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
78% 1RM
115 lbs
6
180 sec
2
78% 1RM
115 lbs
6
180 sec
3
78% 1RM
115 lbs
6
180 sec
4
78% 1RM
115 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, 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

4×6+

Trap Bar Deadlift Eccentric (3sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
1
180 sec
2
90% 1RM
135 lbs
1
180 sec
3
90% 1RM
135 lbs
1
180 sec
4
90% 1RM
135 lbs
1
180 sec
5
90% 1RM
135 lbs
1
180 sec

Trap Bar Deadlift Eccentric (3sec Lower)

5×1

bulgarian split squat

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

bulgarian split squat

1×8

Dumbbell Lying Leg Curl

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

Dumbbell Lying Leg Curl

1×10

bulgarian split squat

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

bulgarian split squat

1×8

Dumbbell Lying Leg Curl

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

Dumbbell Lying Leg Curl

1×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8 +
amrap
Prog. Overload
0 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

bulgarian split squat

1×8+

Dumbbell Lying Leg Curl

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

Dumbbell Lying Leg Curl

1×10+

Standing Banded Adduction

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

Standing Banded Adduction

3×20

plank

Set
Time
Rest time
1
30 sec
0 sec

plank

1×30 s

side plank

Set
Time
Rest time
1
30 sec
100 sec

side plank

1×30 s

plank

Set
Time
Rest time
1
30 sec
0 sec

plank

1×30 s

side plank

Set
Time
Rest time
1
30 sec
100 sec

side plank

1×30 s

Woche 3 - PreHab | Antritt | Oberkörper

Stop Go‘s 40m (Sprint 10m, Hard Stop…)

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

Stop Go‘s 40m (Sprint 10m, Hard Stop…)

4×1

Lateral Shuffle to Sprint (5m Shuffle, 5m Sprint)

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

Lateral Shuffle to Sprint (5m Shuffle, 5m Sprint)

4×1

Ground Starts

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

Ground Starts

4×1

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
15
180 sec
2
50% 1RM
13 lbs
15
180 sec
3
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

3 sets

Iso Push-Up Hold

Set
Time
Rest time
1
15 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Iso Push-Up Hold

3 sets

Single Arm Row (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
10 +
amrap
180 sec

Single Arm Row (Elbow 70°-90°)

2 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
10 +
amrap
180 sec

seated overhead press

2 sets

Cable Pullover

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 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
31 lbs
10 +
amrap
180 sec

Cable Pullover

2 sets

lateral raise

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
10 +
amrap
180 sec

lateral raise

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 lbs
20
0 sec

hammer curl

1×20

Rolling Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 lbs
20
180 sec

Rolling Tricep Extension

1×20

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 lbs
20
0 sec

hammer curl

1×20

Rolling Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 lbs
20
180 sec

Rolling Tricep Extension

1×20

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 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

hammer curl

1×20+

Rolling Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 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

Rolling Tricep Extension

1×20+

Kneeling Ab Rollout

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

Kneeling Ab Rollout

3×20

Woche 3 - Knie Reha

Reverse Sled 50m

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
180 sec
2
–
–
1
180 sec

Reverse Sled 50m

2×1

Sled Push 50m

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
180 sec
2
–
–
1
180 sec

Sled Push 50m

2×1

Poliquin Step Up

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
12 +
amrap
180 sec

Poliquin Step Up

2 sets

Knee Over Toes Split Squat (50cm Height)

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Knee Over Toes Split Squat (50cm Height)

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 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 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
60% 1RM
90 lbs
10 +
amrap
180 sec

romanian deadlift

2 sets

Iso Leg Extension Hold

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

Iso Leg Extension Hold

2×30 s

Split Squat Iso Hold

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

Split Squat Iso Hold

2×30 s

Strict SL Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

Strict SL Calf Raise

2×15+

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 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
70 lbs
10 +
amrap
180 sec

Soleus Raise

2×10+

L-Sit

Set
Time
Rest time
1
10 sec
60 sec
2
10 sec
60 sec
3
10 sec
60 sec

L-Sit

3×10 s

Couch Stretch

Set
Time
Rest time
1
60 sec
0 sec

Couch Stretch

1×60 s

Incline Pigeon Good Morning

Set
Reps
Rest time
1
20
0 sec

Incline Pigeon Good Morning

1×20

Elephant Walk

Set
Reps
Rest time
1
20
60 sec

Elephant Walk

1×20

Couch Stretch

Set
Time
Rest time
1
60 sec
0 sec

Couch Stretch

1×60 s

Incline Pigeon Good Morning

Set
Reps
Rest time
1
20
0 sec

Incline Pigeon Good Morning

1×20

Elephant Walk

Set
Reps
Rest time
1
20
60 sec

Elephant Walk

1×20

Couch Stretch

Set
Time
Rest time
1
60 sec
0 sec

Couch Stretch

1×60 s

Incline Pigeon Good Morning

Set
Reps
Rest time
1
20
0 sec

Incline Pigeon Good Morning

1×20

Elephant Walk

Set
Reps
Rest time
1
20
60 sec

Elephant Walk

1×20