Adapted 4 x 15 Workout

Posted: June 19, 2017 in Uncategorized

Monday, June 19, 2017 @ Gryphon Football

Been playing around with a similar configuration myself for a while but used the organizational template from Mike Roberston’s great article for this one:

http://robertsontrainingsystems.com/blog/the-4×15-workout-for-busy-people/

 

I think this is a great way to train generally and will likely do it for accessory type work and add in 2-3 main strength sessions depending on goals at the time.

MOBILITY/WARM-UP: 15 minutes

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

A Skip 2 x 20 yards

Spiderman with Reach x 5

Side Shuffle 2 x 20 yards

Cradle Stretch x 5

Backward Run 2 x 20 yards

Inchworm x 5

Forward Crawl x 10 yards

3 MD Lunge x 5 each

Backward Crawl x 10 yards

3MD Lunge x 5 each

SPEED/POWER: 15 minutes

All in a circuit:

Scoop Throw 3 x 5

Explosive Push-up 3 x 5

Skater Jump 3 x 5 each

MB Slam 3 x 5

KB Swing 3 x 5

STRENGTH: 15 minutes

One Arm Military Press 2 x 8

TRX Row 3 x 10

Goblet Squat 3 x 8

One Arm DB Incline Press 2 x 8

Lat Pulldown 3 x 10

One Arm DB Bench Press 2 x 8

KB Swing 3 x 8

ENDURANCE: 15 mins

Stair Sprints 10 sets on 90 seconds

 

Solid session overall. I liked the freedom within the structure that allowed me to get some good work in.

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