Focus: Strength, Stability, Explosiveness
Warm-Up (10-12 min)
“Prepare your minds for action…” – 1 Peter 1:13
- Jump rope – 2 mins
- Leg swings (front & side) – 10 each leg
- Walking lunges w/ torso twist – 10 each leg
- Bodyweight squats – 2×15
- Glute bridges – 2×20
Main Lifts (Strength Foundation)
1. Barbell Back Squat – 4 sets x 6 reps (heavy, controlled)
2. Romanian Deadlift (RDL) – 4 sets x 8 reps
3. Walking Lunges w/ Dumbbells – 3 sets x 12 steps each leg
4. Bulgarian Split Squat – 3 sets x 8 reps each leg
Focus: Depth, balance, and core engagement
Explosive Work (Athlete Focus)
5. Box Jumps – 3 sets x 6 reps (focus on soft landings)
6. Sled Push or Hill Sprint – 3 rounds, 20 yards
Give 90–100% effort on each push/sprint
Stability + Core
7. Single-Leg Glute Bridge Hold – 2 sets x 30 sec each side
8. Hanging Leg Raises – 3 sets x 10–12 reps
9. Plank to Push-Up – 2 sets x 45 seconds
Cool Down + Scripture Focus (5-10 min)
- Kneeling quad stretch
- Hamstring stretch
- Calf stretch
- Prayer or meditation on Colossians 3:23:
“Whatever you do, work at it with all your heart, as working for the Lord…”
Notes:
- Rest 60–90 seconds between heavy sets.
- Focus on form first, intensity second.
- Fuel up with protein and hydrate post-workout.