Drill Max

Intense Duration 1 h 9 m

Added By Bonita M

Description

Cathe f workout

Exercises

Set 1: 1 round

Cardio Warm Up

6 minutes

Set 2: 1 round

Defensive Squats/line Taps With 5 Lb DBs

2 minutes

Low Squat Hammer Curl With DBs

2 minutes

DB Military Press

1 min 30 secs

DB Rotation Press Into Front Raise

1 min 30 secs

Rest

30 seconds

Set 3: 1 round

Speed Skaters/ Ski Hops/ Hop On And Off Step

2 minutes

Plie Squats Into Plie Hops With DB's

2 minutes

Band Scapular Retractions

1 min 30 secs

Dive Bomber Pushups

1 min 30 secs

Core Pushups

1 minute

Rest

30 seconds

Set 4: 1 round

Holding Stability Ball: Squat Jump, Jog, Bunny Hop, Pendulum

3 minutes

Pulsing Lunges/squats Holding Stability Ball

2 minutes

Wall Squats With Ball Behind Back And Holding DB's

2 minutes

Bicep Curls With DB's

1 min 30 secs

Rest

30 seconds

Set 5: 1 round

Using Step: Knee Up, Jack, Plyo Jack, Box Jump

2 minutes

Firewalkers Using Band

2 minutes

Glute Squeezes On Stability Ball

2 minutes

Pushups On Ball

1 min 30 secs

DB Rear Delt Flyes

1 min 30 secs

Rest

30 seconds

Set 6: 1 round

Jump Forward X 3, Turn And Bound Back

2 minutes

Walking Lunges With Side Lateral Raises

2 minutes

DB Delt Raises Sitting On Ball

1 min 30 secs

Rest

30 seconds

Set 7: 1 round

Football Drills

2 minutes

Squat Thrust/ Tuck Jump/ Hop Over Box

2 minutes

Lunges/ Alternating Power Scissors Holding Stability Ball

2 minutes

Tricep Dips On Ball

1 min 30 secs

Seasaw Pushups On Ball

1 min 30 secs

Side Plank Pushups

1 min 30 secs

Rest

30 seconds

Set 8: 1 round

Abs

6 minutes

Set 9: 1 round

Stretch

5 minutes

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Drill Max

Cathe f workout

Exercises

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