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Glute and Hip Rotator Workout Plan

The document outlines Mike Boyle's strength and conditioning summer phase 1 program which includes 4 days of training - days 1 and 3 focus on linear movements while days 2 and 4 focus on lateral movements. Each day includes warmups, stretches, activation exercises, dynamic warmups, lifts, jumps/throws/sprints, and conditioning. The program progresses over 3 weeks, gradually increasing repetitions and rounds for exercises each week.

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2K views2 pages

Glute and Hip Rotator Workout Plan

The document outlines Mike Boyle's strength and conditioning summer phase 1 program which includes 4 days of training - days 1 and 3 focus on linear movements while days 2 and 4 focus on lateral movements. Each day includes warmups, stretches, activation exercises, dynamic warmups, lifts, jumps/throws/sprints, and conditioning. The program progresses over 3 weeks, gradually increasing repetitions and rounds for exercises each week.

Uploaded by

in_the_morning
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Strength and Conditioning Program Overview: Presents an overview of the strength and conditioning program for summer 2017 phase 1, detailing exercises for different types of movement.
  • Strength Training Details: Provides thorough details of strength training components, including set and rep schemes across different exercises.

Mike Boyle Strength and Conditioning Summer 2017 Phase 1

LINEAR MOVEMENT (Day 1 & 3) LATERAL MOVEMENT (Day 2 & 4)


ROLL/Breathe (x10 each side) ROLL/Breathe (x10 each side)
Glutes + Hip Rotators Glutes + Hip Rotators
Hamstrings Hamstrings
Calves Calves
Lower/Upper Back Lower/Upper Back
Posterior Shoulder Posterior Shoulder
Adductors & Quads Adductors & Quads
Supine Knees Bent Breathing Supine Knees Bent Breathing
STRETCH CIRCUIT (x3 Breaths or 3/side) STRETCH CIRCUIT (x3 Breaths or 3/side)
1. 90/90 Hip ER/IR 6. Adductor Rock 1. 90/90 Hip ER/IR 6. Adductor Rock
2. Toe Sit 7. Spiderman Sequence 2. Toe Sit 7. Spiderman Sequence
3. Heel Sit 8. V-Stance T-Spine Rotations 3. Heel Sit 8. V-Stance T-Spine Rotations
4. 1/2 Lotus 9. Lateral Squat 4. 1/2 Lotus 9. Lateral Squat
5. Prone Neck U/D/L/R (3 ea) 10. Toe Touch to Squat 5. Prone Neck U/D/L/R (3 ea) 10. Toe Touch to Squat
ACTIVATION (w/ Red Sandbag) x5ea ACTIVATION
1. Breathing 4. 1 Leg Hip Lift Lateral Band Walks x10ea
2. Floorslides w/ Breathing 5. Leg Lower DYNAMIC WARMUP
3. 2 Leg Hip Lift Lateral Skip
On Wall: Cross-In-Front Skip
1. 1/2 Kneeling Wall Hip Flexion 3x5sec Holds Cross-Behind Skip
2. Standing Ankle Mobs x10 Shuffle w/ Stick (GO-STOP)
DYNAMIC WARMUP Carioca
Knee Hug LADDER
Leg Cradle 1-2 Stick F / B
Quad Stretch Crossover Stick F / B
Reverse Lunge to Hamstring Lateral In-In-Out-Out L / R
Backwards SLDL JUMP/THROW/SPRINT x3ea (Wk 1: 2 rounds)
A-Skip Jump: Medial/Lateral Box Hop x3ea
High Knees
Heels Up Knees Up Throw: Standing Side Toss x5ea
Straight Leg Walk
Straight Leg Skip Sprint: N/A
Backpedal (PUSH) AFTER LIFT
Backwards Run (REACH) Sled Crossover: 10 Steps each x4 / x5 / x6
JUMP/THROW/SPRINT x3ea (Wk 1: 2 rounds)
Jump: Box Jump x5 Conditioning:
Slideboard: 10 Total Touches (5ea) x6 / x7 / x8
Throw: Day 1: Standing Chest Pass x10 :30 rest
Day 3: Standing OH Throw x10 Assault Bike:
Sprint: Lean, Fall, Run x1ea Wk 1: Day 2: 1.5 Mile Test
AFTER LIFT Day 4: 10/20 x8
Sled March: 10 Steps each x4 / x5 / x6 Wk 2: Both: 10/20 x8
Wk 3: Both: 2x 10/20 x8
Conditioning:
Tempo Runs: x8 / x10 / x12 Work:Rest (1:2)
Mike Boyle Strength and Conditioning Summer 2017 Phase 1
Name:
Day 1 Wk1 Reps Wk2 Reps Wk3 Reps Day 2 Wk1 Reps Wk2 Reps Wk3 Reps
Hang Clean 5 5 5 Bench Press 8 8 8
5 5 5 8 8 8
5 5 5 8 8

Side Plank 2x:20 3x:20 3x:25 Front Plank Progression 2x:20 3x:20 3x:25
Trap Bar Deadlift 8 8 8 Pushup Progression 8 8 10
8 8 8 *listed repetitions are a guide, 8 8 10
8 8 2 perfect reps is bettter than 8 poor 8 10

Chin Ups 8 8 8
*listed repetitions are a guide, 8 8 8
2 perfect reps is bettter than 8 poor 8 8 1/2 Kneeling Inline Chop 2x8ea 3x8ea 3x10ea

1 Leg Squat 8ea 8ea 8ea 1/2 Kneeling Alt OH Press 8ea 8ea 8ea
8ea 8ea 8ea 8ea 8ea 8ea
8ea 8ea 8ea 8ea
1/2 Kneeling Keiser T 2x8 2x10 2x12
DB Row 8ea 8ea 10ea
8ea 8ea 10ea
8ea 10ea Pilates Ring Adduction 2x8ea 2x10ea 2x12ea
(2 position 45/90)
1 Leg Bench Hip Lift 2x8ea 3x8ea 3x10ea
Day 3 Wk1 Reps Wk2 Reps Wk3 Reps Day 4 Wk1 Reps Wk2 Reps Wk3 Reps
DB Snatch 5ea 5ea 5ea DB Incline Bench 8 8 8
5ea 5ea 5ea 8 8 8
5ea 5ea 5ea 8 8

Side Plank 2x:20 3x:20 3x:25 Front Plank Progression 2x:20 3x:20 3x:25
Split Squat Progression 8ea 8ea 8ea Push Up Progression 8 8 10
8ea 8ea 8ea *listed repetitions are a guide, 8 8 10
8ea 8ea 2 perfect reps is bettter than 8 poor 8 10

Ring Rows 8 8 8
8 8 8 1/2 Kneeling Inline Lift 2x8ea 3x8ea 3x10ea
8 8

SLDL Progression 8ea 8ea 8ea Get Up 5ea 5ea 5ea


8ea 8ea 8ea To Elbow 5ea 5ea 5ea
8ea 8ea (Light or no weight, focus on ROLL) 5ea 5ea

X-Pulldown 8 8 10 1/2 Kneeling Keiser T 2x8 2x10 2x12


8 8 10
8 10
Pilates Ring Adduction 2x8ea 2x10ea 2x12ea
Slideboard Leg Curl 2x8 3x8 3x8 2 position (45/90)
Wk1 Reps Wk2 Reps Wk3 Reps
Weight: Injury History/Notes: Toe Touch SM ASLR
Body Fat%:
Resting Heart Rate:
Vertical Jump:

Glutes + Hip Rotators Glutes + Hip Rotators Hamstrings Hamstrings Calves Calves Lower/Upper Back Lower/Upper Back Poste
Day 1 Wk1 Reps Wk2 Reps Wk3 Reps Day 2 Wk1 Reps Wk2 Reps Wk3 Reps Hang Clean 5 5 5 Bench Press 8 8 8 5 5 5 8 8 8 5 5 5 8 8 Si

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