FiT-RX

Summer is coming...

Contact us today to learn more about our high school and college athlete training program

Today

MB throw x 4 + Hill “sprint” x 3
Repeat 4 times

MB complex 2 x 25ea

Jump rope 5 x 1min

Bad news: You don’t have access to weights
Good news: You don’t lose strength that fast. It’ll be there when we get back to the gym

Bad news: Power can decrease quicker

Good news: You can throw, jump, and sprint! Don’t have a med ball? Throw a rock (you don’t need much weight, something around 5-10lbs will do)

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Why you should add medicine ball throws to your training

1. One of the best ways to develop power
2. You get more upper body involvement than with jumps
3. They can be a great way to “prime” your nervous system before heavy upper body lifting

If your gym happens to have plyo boxes I’m sure there’s no shortage of awful box jumping on display (🤦‍♂️), but the medicine balls collect dust in the corner or get used for the occasional set of sit-ups. This should not be the case. Start throwing!

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Quick conditioning circuit with minimal equipment. 30 seconds on/10 seconds off

1. Jump rope
2. Sandbag clean
3. Spider pushups (hard to see in video, but any pushup variation will do)

Repeat 4-5 times.
Circuits like this are great for fat loss, low impact conditioning, or when you have minimal time/space.

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Here's a good hip mobility routine you can do every day (or even twice per day - especially if you spend a lot of time sitting). Tight hips can lead to back and/or knee pain and poor performance in the gym (or field, court, etc.). Set a timer and just go for 4-5 minutes (video is sped up). Play around with different positions and spend extra time in spots that feel tight.

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15 minute home/hotel gym circuit

1. Dead treadmill walk x 1 minute
2. Pushup x 10
3. Band row x 10
4. Bodysaw x 10

Repeat for 10 rounds. Rest as little as possible.
Exercises are interchangeable, so if you get bored easily you can mix in some others. Alternating between standing and floor exercises is a good way to get the heart rate going

Bodyweight only circuit

Here’s a good one that doesn’t require any equipment at all, perfect for home/hotel workouts or when you’re short on time

Depending on rest periods you could also use it for some extra conditioning - alternating between standing and floor exercises is always a good plan for getting your heart rate jacked up

Start with a 2:1 work to rest ratio (did 20s:10s here) and either progress to less rest or more rounds

It’s not too late to start!

Contact us today to learn about our high school and college athlete training

Summer is coming...

Contact us today to learn more about our high school and college athlete training program