Following your practice, we are going to hit the weight room for a short but intense session. Since you’re already warmed up from practice we can roll right into the lifting session. The first round of each exercise should be done at about 50-70% intensity as a way to warm up the specific muscles for the specific exercises.

This workout is divided into two circuits of 3 exercises. Complete 2-3 sets/rounds of the first three (A1, A2, A3) before moving on to the second circuit (B1, B2, B3).

Here’s the program – feel free to print this so you have a hard copy in the gym to track your progress. Videos of each exercise are below.

Inverted Row – Knees Bent

RFESS

Pushup

Goblet Squat

Facepull

Plank n’ Reach