DAY 1

AT GYM
1- WARM UP
- 10 minutes cardio
- 10 minutes stretch

2- TORSO & JOINT STABILIZATION
- low back press
- single-leg low back raise
- balanced back extension
- supermans
- ab crunches
- ab side crunches
- ab roll / body tightener
- butt ups
- shoulder circles
- triceps extensions (done with bungee cord)
- internal rotation (done with bungee cord)
- external rotation (done with bungee cord)
- reverse rotators (done with bungee cord)

3- WEIGHTS
- Shoulders, Chest, Triceps

-chest-
Dumbbell Press 3 sets 6-8
Dumbbell Incline Press 3 sets 6-8
Bench Machine 3 sets 10
Incline Machine 3 sets 10
Cable Crosses high angle 3 sets 10
Cable Crosses low angle 3 sets 10
Cable Crosses straight 3 sets 10
Dips 3 sets of as many as I can

-shoulders-
Dumbbell Military 3 sets 8-10
Military Machine 3 sets 10
Shoulder Raises 3 sets 10
Shrugs 3 sets 15

-triceps-
Triceps Extensions 3 sets 10
Dumbell Triceps Extensions 3 sets 10

4- STRETCH
- 5-10 minutes cardio
- Warm up stretches
- Dynamic front lift stretch (usually front axe kicks)
- Dynamic side lift stretch (usually inside and outside crescent kicks)
- Static arms, chest, obliques, and shoulder stretches (hold for 15 seconds)
- Wrestler neck bridge (hold for 1 minute)
- Full bridge (hold for 1 minute)
- Static Lower and Upper back stretches (hold for 30 seconds)
- Static Stomach stretch (hold for 30 seconds)
- Static Calve Stretch (hold for 30 seconds)
- Static Groin Stretch (hold for 30 seconds)
- Static Sidesplits, easing into it (45 seconds)
- Static Sidesplits full (1 minute)
- Static Sidesplits easing out (1 minute)
- Static Butt Stretch (hold for 45 seconds)
- Static Hamstring Stretch (hold for 45 seconds)
- Static Quadriceps Stretch (hold for 45 seconds)
- Static Front Split position, first step easing into it (hold for 1 minute)
- Static Front Splits, full (hold for 1 minute)
- Static Front Splits, easing out (ease out for 1 minute)

LEAVE GYM
GO TO TRACK OR FIELD

5- PLYOMETRICS
- Rocket jumps 2 x 8
- Double-leg tuck jumps 2 x 10
- Split Squat jumps 2 x 8
- Single-leg hop progression 2 x 5
- Single-leg lateral hop (back & forth) 2 x 8
- Butt Kickers
- High knees
- Sprint / jog intervals

Source: JohnHennigan.com