Core Knowledge
Contents
Increase Your Power
Use this total-body power workout to increase your explosiveness on the field or on the court.
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Training
Movement Prep
| Movements | Sets | Reps | |
|---|---|---|---|
| Glute Bridge - Marching | 01 | 06 reps each | Play Video |
| Hip Abduction - Sidelying | 01 | 10 reps each | Play Video |
| Tinioca | 01 | 10 reps each | Play Video |
| Trunk Rotation - Standing | 01 | 06 | Play Video |
| Drop Lunge | 01 | 06 reps each | Play Video |
| Knee Hug to Forward Lunge - Elbow to Instep | 01 | 06 reps each | Play Video |
| Lateral Lunge - Moving | 01 | 06 reps each | Play Video |
| Inverted Hamstring Stretch (Backward) - Endurance | 01 | 06 reps each | Play Video |
| Heel to Butt - Moving Forward with Arm Reach | 01 | 06 reps each | Play Video |
| Base Pogo - Side to Side Over Line | 02 | 05 seconds each | Play Video |
Medicine Ball
| Movements | Sets | Reps | |
|---|---|---|---|
| Medicine Ball - Chest Pass - Kneeling | 01 | 10 reps each | Play Video |
| Medicine Ball - Overhead Throw - Kneeling | 01 | 10 reps each | Play Video |
| Medicine Ball - Perpendicular Throw - Kneeling | 01 | 10 reps each | Play Video |
| Medicine Ball - Parallel Throw - Kneeling | 01 | 10 reps each | Play Video |
Plyometrics
| Movements | Sets | Reps | |
|---|---|---|---|
| Squat Jump - Countermovement Stabilize - Endurance | 01 | 05 reps each | Play Video |
| Base Pogo - In Place | 01 | 08 reps each | Play Video |
| Power Skip - Vertical | 01 | 05 reps each | Play Video |
| Lateral Bound - Quick & Stabilize - Soccer | 01 | 04 reps each | Play Video |
Strength Superset
| Movement | Sets | Reps | |
|---|---|---|---|
| Perform one movement after another without resting between moves. Rest 60 seconds, then repeat the superset. | |||
| Quad / Hip Flexor Stretch - Kneeling - Endurance | 04 | 05 reps each | Play Video |
| Squat Jump - Continuous | 04 | 04 reps each | Play Video |
Strength Circuit #1
| Movement | Sets | Reps | |
|---|---|---|---|
| Circuit: Perform each movement in succession with little or no rest between moves. | |||
| Lat Stretch - Rack | 04 | 06 reps each | Play Video |
| Pull Up - Neutral Grip | 04 | 05 reps each | Play Video |
| Medicine Ball - Overhead Slam | 04 | 04 reps each | Play Video |
| Reverse Crunch - Stability Ball | 02 | 05 reps each | Play Video |
| Romanian Deadlift - Dumbbell 2 arm / 1 leg | 02 | 06 reps each | Play Video |
Strength Circuit #2
| Movement | Sets | Reps | |
|---|---|---|---|
| Circuit: Perform each movement in succession with little or no rest between moves. | |||
| Pec Stretch - Rack | 02 | 06 reps each | Play Video |
| Bench Press - Incline Dumbbell | 02 | 06 reps each | Play Video |
| Push-up - Plyometric Bench | 02 | 04 | Play Video |
| Lateral Flexion (Off Bench) | 02 | 08 reps each | Play Video |
| Rotational Row - 1 Arm Cable Kneeling | 02 | 05 reps each | Play Video |
| Front Squat - Barbell | 04 | 05 | Play Video |
Regeneration
| Movement | Sets | Reps | |
|---|---|---|---|
| Foam Roll - Pecs | 1 | 1 minute each | Play Video |
| Foam Roll - Adductor | 1 | 1 minute each | Play Video |
| Foam Roll - Hamstring | 1 | 1 minute each | Play Video |
| Quad / Hip Flexor Stretch - Kneeling - Endurance | 1 | 10 reps each | Play Video |
| Rope Stretch - Straight Leg Hamstring | 1 | 10 reps each | Play Video |
| Foam Roll - IT Band | 1 | 1 minute each | Play Video |
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