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Core Knowledge
Workouts
Contents
Get Back in Playing Shape
This three-day-a-week training plan will get you back in the game by conditioning your body for sports.
Here's how it works: You'll train three days a week, resting at least a day between sessions. So, if you train on Monday, for instance, you would repeat this routine on Wednesday and then again on Friday.
Follow this plan for four to six weeks, and then choose a program specifically designed for your favorite sport.
Benefits
- Builds muscle, strength, and explosiveness
- Increases your metabolism
- Teaches your body to move more athletically
Duration
45 minutes
The Workout
You’ll move from one training component, such as Movement Prep, to another (such as Prehab), and so on. It shouldn’t take more than 45 minutes to complete the full routine. If you’re falling behind or your technique becomes sloppy, reduce the amount of weight you’re using.
Alwyn Cosgrove is renowned for his fat loss training programs and for being a dynamic and educational speaker. He’s the owner of Results Fitness in Santa Clarita, California and the author of The New Rules of Lifting. Learn more at AlwynCosgrove.com.
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Equipment
Training
Movement Prep
| Movements | Sets | Reps | |
|---|---|---|---|
| Circuit: Perform each movement in succession with little or no rest between moves. | |||
| Forward / Backward Jumps Stand in an athletic position (knees slightly bent, hips back) and jump forward and backward over a line for one repetition. | 01 | 20 | View Details |
| Knee Hug (Moving) - Endurance | 01 | 10 reps each | Play Video |
| Lateral Jumps Stand in an athletic position (knees slightly bent, hips back) and jump side to side over a line for one repetition. | 01 | 20 | View Details |
| Straight Leg Skip | 1 | 10 reps each | Play Video |
| Jumping Jacks | 01 | 20 | View Details |
| Drop Lunge | 01 | 10 reps each | Play Video |
| Forward / Backward Hops Stand on one foot and hop forward and backward over a line for one repetition. | 01 | 10 reps each | View Details |
| Reverse Lunge - with Twist | 01 | 10 reps each | Play Video |
| Lateral Hops Stand on one foot and hop side to side over a line for one repetition. | 01 | 10 reps each | View Details |
| Handwalks | 01 | 05 reps each | Play Video |
| Square Jumps Assume an athletic position and jump forward, then to the left, then back, and to the right, making a square for one repetition. | 01 | 05 reps each | View Details |
| Lateral Lunge - Moving | 01 | 05 reps each | Play Video |
| Skip Skip in a straight line, then skip back to the starting position. | 01 | 20 meters | View Details |
| Low Side Shuffle Assume an athletic position and shuffle sideways, keeping your body low to the ground, then shuffle back to the starting position. | 01 | 20 meters | View Details |
| Carioca | 20 meters | Play Video | |
Prehab
| Movements | Sets | Reps | |
|---|---|---|---|
| Guard against injury with a few simple movements. | |||
| Y's - Floor | 01 | 10 | Play Video |
| T's - Floor | 01 | 10 | Play Video |
| W's (Stability Ball) | 01 | 10 | Play Video |
| L’s (Stability Ball) | 01 | 10 | Play Video |
| Glute Bridge - 1 Leg | 01 | 15 reps each | Play Video |
| Mini Band - Bent Knee Linear Walk - Knees | 01 | 10 reps each | Play Video |
Pillar Strength
| Movements | Sets | Reps | |
|---|---|---|---|
| Shore up the muscles that support your hips, torso, and shoulders. | |||
| Planks - Alternating Reach | 02 | 15 reps each | Play Video |
| Plank with Alternating Hip Flexion (Stability Ball) | 01 | 20 reps each | Play Video |
Strength
| Movements | Sets | Reps | |
|---|---|---|---|
| For each circuit, perform as many sets of 8 reps as you can in 15 minutes. Try to limit the amount of time you rest between circuits—60 to 120 seconds should suffice. If you feel like you need more rest, trying using lighter weight in order to keep the pace of the workout moving swiftly. | |||
| Circui #1: Perform each movement in succession with little or no rest between moves. | |||
| Romanian Deadlift - Barbell (Underhand Grip) | 08 | Play Video | |
| T Push-up | 08 | Play Video | |
| Inverted Row | 08 | Play Video | |
| Circuit #2: Perform each movement in succession with little or no rest between moves. | |||
| Forward Lunge - Dumbbell | 08 | Play Video | |
| Pull-up - Underhand Grip | 08 | Play Video | |
| Push Press - Barbell | 08 | Play Video | |
Energy System Development
| Movements | Sets | Reps | |
|---|---|---|---|
| Perform each movement for 30 seconds, resting 30 seconds between moves. Once you’ve completed each movement, that's one round. Rest 30 seconds and repeat for a total of 3 rounds. | |||
| Kettlebell Swing Lower your body into a squat, dropping the weight below your butt. Then, as you stand back up, raise your arms up in front of you until they’re parallel to the floor. | 30 seconds | View Details | |
| Burpees - with Push-up | 30 seconds | Play Video | |
| Squat Jump - Continuous | 30 seconds | Play Video | |
Regeneration
| Movements | Sets | Reps | |
|---|---|---|---|
| Use a foam roll for a few minutes while you drink a post-workout shake to help prepare your body for your next training session. | |||
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