FREE WR Speed Workout

In Season WR Speed Workout Split


Dumbbell Jump Squats

5 sets of 8

Superset with

Dumbbell Alternating Jumping Lunges

5 sets of 8 each side

1 minute 30 seconds rest in between sets


Box Jumps

4 sets of 10

Superset with

Med ball Broad Jumps (hold med ball in your chest)

4 sets of 8 jumps

1 minute rest in between sets


Med Ball Slams


Superset with

Med Ball Rotation Wall Slams

3x6 each side

1 minute rest in between sets

If you want a full ON FIELD WR Workout schedule very similar in style to the workout above, click below! We give you 4 weeks of workouts broken down into the same style as the single workout above except it is for on field drills! We also include a 30 minute video where we show live examples of each drill & explain the importance of each one! CHECK IT OUT HERE ⬇️⬇️

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1)- Make sure you’re lifting correctly but don’t sacrifice your explosive movements. When trying to gain weight we want to obviously build muscle mass, not fat. So in the gym you need to be hitting yo