Luke Weaver
Phase 1: Movement Foundation and assessment with other sports
🚨Announcement:
Saturday Session is up. Read the note on top of the workout before starting. Also, Do not forget to submit your RPE forms at the end of the workout. I did not receive it from Friday’s workout.
Lets get it!
🔹Daily Readiness Check (Required Before Training)
Phase 1: Primer Sessions (Prep for Movement Foundation
💥Monday: 4/13/26
Warm-Up/Activation:
- Dynamic warm-up —Get yourself warm (Jog or Bike 5 Minutes, high knees, lunges, Side Lunges A-skips, etc) I will add a video for full warmup to do each time soon.
Check Once Warmup is Complete
Workout:
- Exercise 1: Kettlebell Swings–3×6– Focus on violently extending your hips through.
- Paired with Bird Dogs (3×12 ea Side)
(If you see a workout say “Paired with” that means to complete the exercises ‘back to back’ before taking a rest. For example, You will complete 1 set of 6 Goblet squats, then immediately get on the floor and do 12 birddogs each side). Once you complete both these, you will start the timer for your specified rest.
90 Seconds
Check when all sets of this exercise are complete
- Exercise 2: Bulgarian Split Squats — 3×6 Each Leg
- Paired with Plank Holds— :30 Seconds (3 Sets)
- Rest: 90 Seconds
- Paired with Plank Holds— :30 Seconds (3 Sets)
-Perform for 3 Sets of 6 Reps Each Leg (3×6 ea Leg) –Choose the weight of DB’s that you can do 3×6 reps while maintaining proper form.
90 Seconds
Check when all sets of this exercise are complete
- Exercise 3: Single Leg RDL’s— 3×8 each leg. Perform with light DB’s—Rest: 90 Seconds between sets
90 Seconds
Check when all sets of this exercise are complete
- Exercise 4: SL Depth Drop–3×5 each leg
- Rest: 60 Seconds between sets
60 Seconds
Check when all sets of this exercise are complete
- Exercise 5: Lateral Step-Downs–2×10 Each Leg
- Rest: 60 Sec after completing a set on both legs
- How to Perform: Choose a low sized Box that the top sits at the top of your ankle, if no box is available, stack two of the thick 45 lb plates (bumper plates) on top of each other. Begin by standing on top of either the box or the plates, with one foot on and the other foot/leg hanging off. Complete the rep by lowering the hanging heel to the floor in a controlled manner until it taps the ground, then bring it back up.
Use Timer To Time Your Rest
60 Seconds
Check when all sets of this exercise are complete
- Exercise 6: Seated Calf Raise (3×15)— Use seated Calf Raise Machine— Rest: 90 Seconds Between sets.
90 Seconds
Check when all sets of this exercise are complete
Core Finisher:
- Plate Series (See Video Here)– Complete this series 3 Times through (as shown in the video) Use a 10lb or 25lb plate. – Rest 90 Seconds in between each set
90 Seconds
Check when all sets of this exercise are complete
🔹 Post-Session Report (Complete After Each Session)
💥Tuesday: 4/14/26
Warm-Up/Activation:
- Band Pull-Aparts – 2×15 reps
- Scap Push-Ups – 2×15 reps
- Arm circles – Front/Back –2×5 each way
- Shoulder Activation – 777’s
Check Once Warmup is Complete
Workout:
- Exercise 1: Kettlebell Swings–3×6– Focus on violently extending your hips through.
- Paired with Bird Dogs (3×12 ea Side)
(If you see a workout say “Paired with” that means to complete the exercises ‘back to back’ before taking a rest. For example, You will complete 1 set of 6 Goblet squats, then immediately get on the floor and do 12 birddogs each side). Once you complete both these, you will start the timer for your specified rest.
90 Seconds
Check when all sets of this exercise are complete
- Exercise 2: Bulgarian Split Squats — 3×6 Each Leg
- Paired with Plank Holds— :30 Seconds (3 Sets)
- Rest: 90 Seconds
- Paired with Plank Holds— :30 Seconds (3 Sets)
-Perform for 3 Sets of 6 Reps Each Leg (3×6 ea Leg) –Choose the weight of DB’s that you can do 3×6 reps while maintaining proper form.
90 Seconds
Check when all sets of this exercise are complete
- Exercise 3: Single Leg RDL’s— 3×8 each leg. Perform with light DB’s—Rest: 90 Seconds between sets
90 Seconds
Check when all sets of this exercise are complete
- Exercise 4: SL Depth Drop–3×5 each leg
- Rest: 60 Seconds between sets
60 Seconds
Check when all sets of this exercise are complete
- Exercise 5: Lateral Step-Downs–2×10 Each Leg
- Rest: 60 Sec after completing a set on both legs
- How to Perform: Choose a low sized Box that the top sits at the top of your ankle, if no box is available, stack two of the thick 45 lb plates (bumper plates) on top of each other. Begin by standing on top of either the box or the plates, with one foot on and the other foot/leg hanging off. Complete the rep by lowering the hanging heel to the floor in a controlled manner until it taps the ground, then bring it back up.
Use Timer To Time Your Rest
60 Seconds
Check when all sets of this exercise are complete
- Exercise 6: Seated Calf Raise (3×15)— Use seated Calf Raise Machine— Rest: 90 Seconds Between sets.
90 Seconds
Check when all sets of this exercise are complete
Core Finisher:
- Plate Series (See Video Here)– Complete this series 3 Times through (as shown in the video) Use a 10lb or 25lb plate. – Rest 90 Seconds in between each set
90 Seconds
Check when all sets of this exercise are complete
🔹 Post-Session Report (Complete After Each Session)
💥Wednesday: 4/15/26
Warm-Up/Activation:
- Dynamic warm-up —Get yourself warm (Jog or Bike 5 Minutes, high knees, lunges, Side Lunges A-skips, etc) I will add a video for full warmup to do each time soon.
Check Once Warmup is Complete
Workout:
- Exercise 1: Kettlebell Swings–3×6– Focus on violently extending your hips through.
- Paired with Bird Dogs (3×12 ea Side)
(If you see a workout say “Paired with” that means to complete the exercises ‘back to back’ before taking a rest. For example, You will complete 1 set of 6 Goblet squats, then immediately get on the floor and do 12 birddogs each side). Once you complete both these, you will start the timer for your specified rest.
90 Seconds
Check when all sets of this exercise are complete
- Exercise 2: Bulgarian Split Squats — 3×6 Each Leg
- Paired with Plank Holds— :30 Seconds (3 Sets)
- Rest: 90 Seconds
- Paired with Plank Holds— :30 Seconds (3 Sets)
-Perform for 3 Sets of 6 Reps Each Leg (3×6 ea Leg) –Choose the weight of DB’s that you can do 3×6 reps while maintaining proper form.
90 Seconds
Check when all sets of this exercise are complete
- Exercise 3: Single Leg RDL’s— 3×8 each leg. Perform with light DB’s—Rest: 90 Seconds between sets
90 Seconds
Check when all sets of this exercise are complete
- Exercise 4: SL Depth Drop–3×5 each leg
- Rest: 60 Seconds between sets
60 Seconds
Check when all sets of this exercise are complete
- Exercise 5: Lateral Step-Downs–2×10 Each Leg
- Rest: 60 Sec after completing a set on both legs
- How to Perform: Choose a low sized Box that the top sits at the top of your ankle, if no box is available, stack two of the thick 45 lb plates (bumper plates) on top of each other. Begin by standing on top of either the box or the plates, with one foot on and the other foot/leg hanging off. Complete the rep by lowering the hanging heel to the floor in a controlled manner until it taps the ground, then bring it back up.
Use Timer To Time Your Rest
60 Seconds
Check when all sets of this exercise are complete
- Exercise 6: Seated Calf Raise (3×15)— Use seated Calf Raise Machine— Rest: 90 Seconds Between sets.
90 Seconds
Check when all sets of this exercise are complete
Core Finisher:
- Plate Series (See Video Here)– Complete this series 3 Times through (as shown in the video) Use a 10lb or 25lb plate. – Rest 90 Seconds in between each set
90 Seconds
Check when all sets of this exercise are complete
🔹 Post-Session Report (Complete After Each Session)
💥Thursday: 4/16/26
Warm-Up/Activation:
- Band Pull-Aparts – 2×15 reps
- Scap Push-Ups – 2×15 reps
- Arm circles – Front/Back –2×5 each way
- Shoulder Activation – 777’s
Check Once Warmup is Complete
Workout:
- Exercise 1: Kettlebell Swings–3×6– Focus on violently extending your hips through.
- Paired with Bird Dogs (3×12 ea Side)
(If you see a workout say “Paired with” that means to complete the exercises ‘back to back’ before taking a rest. For example, You will complete 1 set of 6 Goblet squats, then immediately get on the floor and do 12 birddogs each side). Once you complete both these, you will start the timer for your specified rest.
90 Seconds
Check when all sets of this exercise are complete
- Exercise 2: Bulgarian Split Squats — 3×6 Each Leg
- Paired with Plank Holds— :30 Seconds (3 Sets)
- Rest: 90 Seconds
- Paired with Plank Holds— :30 Seconds (3 Sets)
-Perform for 3 Sets of 6 Reps Each Leg (3×6 ea Leg) –Choose the weight of DB’s that you can do 3×6 reps while maintaining proper form.
90 Seconds
Check when all sets of this exercise are complete
- Exercise 3: Single Leg RDL’s— 3×8 each leg. Perform with light DB’s—Rest: 90 Seconds between sets
90 Seconds
Check when all sets of this exercise are complete
- Exercise 4: SL Depth Drop–3×5 each leg
- Rest: 60 Seconds between sets
60 Seconds
Check when all sets of this exercise are complete
- Exercise 5: Lateral Step-Downs–2×10 Each Leg
- Rest: 60 Sec after completing a set on both legs
- How to Perform: Choose a low sized Box that the top sits at the top of your ankle, if no box is available, stack two of the thick 45 lb plates (bumper plates) on top of each other. Begin by standing on top of either the box or the plates, with one foot on and the other foot/leg hanging off. Complete the rep by lowering the hanging heel to the floor in a controlled manner until it taps the ground, then bring it back up.
Use Timer To Time Your Rest
60 Seconds
Check when all sets of this exercise are complete
- Exercise 6: Seated Calf Raise (3×15)— Use seated Calf Raise Machine— Rest: 90 Seconds Between sets.
90 Seconds
Check when all sets of this exercise are complete
Core Finisher:
- Plate Series (See Video Here)– Complete this series 3 Times through (as shown in the video) Use a 10lb or 25lb plate. – Rest 90 Seconds in between each set
90 Seconds
Check when all sets of this exercise are complete
🔹 Post-Session Report (Complete After Each Session)
💥Friday: 4/17/26
Warm-Up/Activation:
- Dynamic warm-up —Get yourself warm (Jog or Bike 5 Minutes, high knees, lunges, Side Lunges, A-skips, etc) I will add a video for full warmup to do each time soon.
Check Once Warmup is Complete
Workout:
- Exercise 1: Kettlebell Swings–3×6– Focus on violently extending your hips through and squeezing your glutes at the top of the movement. (Video Coming Soon)
- Paired with Bird Dogs (3×12 ea Side)
(If you see a workout say “Paired with” that means to complete the exercises ‘back to back’ before taking a rest. For example, You will complete 1 set of the first exercise, then immediately go on to the next exercise with no rest in between. You will rest for the specified time Once you complete both exercises back to back.
90 Seconds
Check when all sets of this exercise are complete
- Exercise 2: Heavy Box Squats— 3×5
- Paired with Plank Holds— :30 Seconds (2 Sets)
- Rest: 90 Seconds
- Paired with Plank Holds— :30 Seconds (2 Sets)
–Choose a weight for squats that feels good that allows you to maintain good form. Send me a video of you from the side view from one of your sets. If you are uncomfortable doing back squats (barbell on your back) or do not understand proper form yet, do the same movement by holding a dumbbell in each hand. I will upload a video explaining back squat form soon. You are aiming for heavier weight here that you can control on the way down and explode quick and powerfully on the way up. If you can’t move quickly and powerfully on the way up the weight is too heavy, lighten the load for the next set. Keep your core braced throughout the set.
-You only have 2 sets of plank holds. Complete these alongside the first 2 sets of box squats. Your 3rd set of box squats will be paired with nothing. Get into a plank position and hold it for 30 Seconds directly after your squat set
90 Seconds
Check when all sets of this exercise are complete
- Exercise 3: Bulgarian Split Squats— 3×8 each leg. Perform with light DB’s—Rest: 90 Seconds between sets
90 Seconds
Check when all sets of this exercise are complete
- Exercise 4: DB Rows–3×8
- Paired with Side Planks– 30 Seconds Each Side
- Rest: 60 Seconds between sets
- Paired with Side Planks– 30 Seconds Each Side
60 Seconds
Check when all sets of this exercise are complete
- Exercise 5: Incline DB Bench Press–3×10
- Rest: 90 Sec
- How to Perform:
- Set your bench to the level of incline that says 45. Grab a pair of dumbbells that you can reach 10 reps with around 1-2 reps left in the tank if you pushed to your limit. Control the weight on the way down, and explode quickly on the way up.
Use Timer To Time Your Rest
90 Seconds
Check when all sets of this exercise are complete
Core Finisher:
- Deadbugs– 3×10 each side—
- Paired with Russian Twists– 3×20 each side unweighted
- How to Perform:
- Complete this series 3 Times through, go straight from Deadbugs to Russian Twists, use body weight for the Russian Twists or a 10lb plate if too easy.
- Rest:
- For these pairs, do one right after the other, once you have done both, rest 20 seconds, then repeat. complete this cycle 3 times.
20 Seconds
Check when all sets of this exercise are complete
🔹 Post-Session Report (Complete After Each Session)
💥Saturday: 4/18/26
This session is a field session. This should be a lighter session. This session isn’t about getting you tired it is about precisely working on some key athletic elements. Do not forget to fill out your RPE form at the end. We need to gauge how your body is handling/responding to your week of practices in relation with these workouts.
Warm-Up/Activation:
- Dynamic warm-up —Get yourself warm (Jog, high knees, lunges, Side Lunges, A-skips, etc) I will add a video for full warmup to do each time soon.
Check Once Warmup is Complete
Workout:
- Exercise 1: Wall Drill Progressions Series
- How To Perform: Perform 5 Singles on Each Side, Rest 30 seconds, perform 5 doubles on each side, rest 30 seconds, then perform 5 triples to finish.
Check when all sets of this exercise are complete
- Exercise 2: 5-10-5 Shuttle Drill – 2 Full Speed Reps each Way (4 Total)
- Rest: Rest until you feel like you can give another full effort rep. Focus on controlling your speed as you approach the cone before your cut, you don’t want to drift passed the cone, you want to hit it and then start moving directly the other way.
Check when all sets of this exercise are complete
- Exercise 3: JMDII Spring Force Plyo Series (3 Sets)
- Rest: 90 Seconds between sets
- How to Perform: Follow how it is specified in the video. Do 3 sets of this series of 3 exercises. You’re going to complete 7 reps of each exercise before switching to the next. (7 Split Squat Jumps Each Leg, 7 Squat Jumps, 7 Skater Hops Each Side)
90 Seconds
Check when all sets of this exercise are complete
- Exercise 4: Single Leg Snap Downs – 3×4 each leg
- Rest: 60 Seconds between sets
60 Seconds
Check when all sets of this exercise are complete
Core Finisher:
🔹 Post-Session Report (Complete After Each Session)
💥Sunday: Mobility, Flexibility, Core– 4/19/26
Today is a rest day. For now with your current schedule, Sundays will always be rest days. During rest days we help our body with repair by stretching, doing mobility, rolling out if you have a foam roller, and do things like getting in the hot tub or ice bath. If you would like to do some work, core work is all you should do on this day, if any. If you would like to do core, follow the exercise video below.
Focus on stretches that target hip flexors, quads and hamstrings for today. I will have full total body stretch routine available for you to follow soon in upcoming weeks.
Core Work:
4 Minute Ab Killer– (Watch Video Here)
🔹 Post-Session Report (Complete After Each Session)
Different Breed.
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