Yesterday I told you about a cool program my fellow strength coach Travis Stoetzel created to help train a professional Brazilian Football team win a championship.
If you missed it, you can find out more info here.
Now, I asked Travis if I could share a sample workout from his Project: Mobile and Hostile Bodyweight Training program with you – and he was cool with it – so here goes:
1A) Power Skips 4 sets of 5 per leg
1B) Broad Jumps 4 x 5 into 20 yard sprint
***rest only about 30-45 secs between movements and sets
2A) 40 yard Sprint w/ “Game-Time” Recovery x 3 rounds
***Sprint ALL OUT 40 yards. Rest only 30-40 secs and repeat
3A) Density Strength Circuit – AMRAP x 10 mins
a) Bear Crawl x 40 yards total
b) Prisoner Squats x 15
c) Crab Walk x 40 yards
d) Prisoner Drop Lunge x 12 / leg
4A) Ab Circuit – Perform 3 rounds x 12 reps each
a) Full V- Seat
b) Plank + Knee Tucks (12 / leg)
c) V- Seat Reach
d) Mountain Climbers (12 / leg)
***rest about 45-60 secs and repeat
***Finish Up With Some Mobility and Foam Rolling
That right there is one of the more fast pace and “mobile” workouts Travis has got within his program.
Of course, he’s also got a lot of workouts that focus in on strength based movements like push ups, pull ups, and lower body movements as well.
Overall, a solid program that I highly recommend checking out.
Here’s where you can find out more info about it:
Alrighty – that’s it for now – thanks for reading, and talk soon –
Forest Vance, MS, CPT, RKC II
PS – For the next few days, Travis agreed to have a special sale for my followers and me ONLY on this very program – and he even added in a KILLER bonus for FR*EE.
Check it out here: