FREE WR SPEED WORKOUT

Located below will be a WR gym speed workout that you can. Speed can be developed in the gym through exercises that activate and train your fast twitch muscle fibers- that is exactly what this workout will do. I hope you enjoy! 



ALSO, WE ARE TRAVELING TO 15 MORE STATES FOR QB/WR CAMPS! We are coming to San Francisco CA, Orlando FL, The DMV, Charlotte NC, New Orleans LA, Dallas TX, St. Louis MO, Honolulu HI, 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! 

https://www.firstdowntraining.com/book-online



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

Power Clean 5 sets of 8 reps


Superset with

Med Ball Single Leg Box Jumps

5 sets of 6-8 reps each side 

(box height that is manageable)


1 minute 30 seconds rest in between sets


SPLIT 2

Barbell Half Bosu Ball Back Squats 5 sets of 8 reps 

(Superset with)


Trap Bar Deadlift Jumps 5 sets of 8 reps Superset with 


Dumbbell Overhead Walking Lunges  5 sets of 20yds


2minutes rest in between sets 

SPLIT 3 (Ab finisher)


Pull Up Bar Toes To Bar 3 sets of AMRAP


Superset with


V-Ups Med Ball 3 sets of 30


Superset with


Leg Lifts 3 sets of 20 reps


1 minute 30 seconds rest in between sets 



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