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FREE SPEED WORKOUT

Below we are going to give you a FREE Gym Speed Workout that will help you activate your fast twitch muscle fibers which will lead to an increase in speed overtime. I hope this can help 



ALSO, WE ARE TRAVELING TO 7 MORE STATES FOR QB/WR SKILL CAMPS! 


We are coming to Boston MA, Cleveland OH, Austin TX, Seattle WA, Newark NJ, Denver CO, & Los Angeles CA…. If you want more info and want to know how you can sign up, checkout the link below! 




Warm Up


30 seconds jumping jacks

30 seconds high knees in place

10 jump squats

10 jumping lunges (alternating 5 each side)

10 side to side lunges (alternating 5 each side)

10 burpees

10 push-ups

30 seconds of sit ups

30 second of bicycle kicks


These are all performed back to back. The goal of this dynamic warm up is to get a sweat going.


SPLIT 1 (Explosiveness)


Power Cleans 5 sets of 5 reps 


Superset with (exercises performed back to back)


1 Arm DB Snatch 5 sets of 8 reps each side 


1 minute 30 seconds rest in between each set 




Jump Squats 5 sets of 5 reps 


Superset with


Box Jumps 5 sets of 8 reps


1 minute 30 seconds rest in between sets 



SPLIT 2


Front Squats 5 sets of 8 reps


Superset with 


DB (dumbbell) Walking Lunges 5 sets of 20 reps each leg


2 minutes rest in between each set






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