ACADEMY ONLINE
COVID-19 HOME WORKOUTS
Warm Up:
Walking DRoM: x15 Each
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Knee Hug/Quad Crossover/Lunge and Rotate Over Front Leg/Scoops/InchWorm Push Ups/T Walk/Yoga Lunge
Plank DRoM: x10 Each
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Open Hip Mtn Climbers, Push Ups, Knee to Elbow Crossover
Slider Circuit:
Equipment Needed: Towel for hardwood (recommended) or Plastic Bag for carpet
Slider Reverse Lunge 3x15
Slider Side Lunge 3x15
Slider Forward Lunge 3x15
Slider Inch Worm to Push Up 3x15
Slider Long Axis Bridge to HS Curl 3x15
Coffee Table Circuit
Equipment Needed: Coffee Table, Weight, Cushion
Elevated Plank DB Row 3x15
Copenhagen Adductor Plank 3x30”B
Leg Raise to Hip Up 3x15
Warm Up:
Walking DRoM: x15 Each
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Knee Hug/Quad Crossover/Lunge and Rotate Over Front Leg/Scoops/InchWorm Push Ups/T Walk/Yoga Lunge
Plank DRoM: x10 Each
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Open Hip Mtn Climbers, Push Ups, Knee to Elbow Crossover
Speed Skips:
A3 (Every 3rd R; Every 3rd L)
A3 Ground Reaction (Every 3rd R; every 3rd L)
Regular A
Butt Kicker Skip
Graded Bound
Speed/Conditioning
300's: 5 Total (3 mins rest)
100 yd increments: x3
1. Sprint 100*/Jog 100*/Sprint 100*
2. Sprint 100*/Sprint 100*/Sprint 100*
3. Sprint 100*/Jog 100*/Sprint 100*
50 yd increments: x2
4-5. Sprint 50*/Sprint 50* /Jog 50*/Sprint 50*/ Sprint 50*/Jog 50*
*Frequency to Hip Turn Punch out EVERY Change of Direction (COD)
***ALTERNATE: If you cannot get to a marked field, do the following timed intervals: ("=secs)
1. Sprint 20", Jog 45", Sprint 20"
2. Sprint 20" (linear COD), Sprint 20" (Linear COD), Sprint 20" (Linear COD)
3. Sprint 20", Jog 45", Sprint 20"
4-5. Sprint 10" (Linear COD), Sprint 10" (Linear COD), Jog 30" (Linear COD), Sprint 10" (Linear COD), Sprint 10" (Linear COD), Jog 30" (Linear COD)
Warm Up (10 mins)
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Watch Cooper lead through Primal Movements: Bear Crawl, Froggies, Orangutan, Crabs, Salamander.
Cooper has worked really hard on starting his new YouTube Channel! He would be thrilled if you would Like/subscribe
Skips with Stick Control* (15 mins)
Equipment Needed: Stick, Ball
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A Every Third with Cradle
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A Every Third Alternating with Split Dodge
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Butt Kicker with Single Hand Cradle
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Graded Bound with Cradle
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A Skip with Face Dodge
Change of Direction (COD)* (20 mins)
Equipment Needed: Stick, Ball, 8 "Cones", Optional Net/Wall for shooting
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Lateral Shuffle with Split Dodge COD
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Lateral Shuffle to Hip Close Acceleration (same hand and split dodge COD)
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Cone Drills: Shuffle to Sprint with Split Dodge COD
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Backpedal to Diagonal Sprint with Cradle
*I apologize if my terminology is off! Please let me know if I need to correct anything!
Thanks Tori!
Warm Up (5 mins)
SLS DRoM: 10 each, no touching other foot.
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A Drive
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Hip IR/ER
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Hip ABD
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Hip EXT
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Butt Kicker
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Counter Sits
Skips with Stick Control (15 mins)
Equipment Needed: Stick, Ball
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A Every Third with Cradle
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A Every Third Alternating with Split Dodge
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Butt Kicker with Single Hand Cradle
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Graded Bound with Cradle
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A Skip with Face Dodge
Ladders (20 mins)
Equipment Needed: Ladder (or chalk or tape); Stick, Ball
(See Cooper's Ladder video for further breakdown on ladder setup and footwork)
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1 Foot/Box: Cradle Each Side (3 reps R/L; 6 total)
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1 Foot/Box: Split Dodge Throughout (3 reps R/L; 6 total)
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Icky Shuffle: Face Dodge (3 reps R/L; 6 total)
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Crossover: Split Dodge to shoot (3 reps R/L; 6 total)
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Double Ladder Switch with Split Dodge COD to shoot (3 reps R/L; 6 total)
Cones (10 mins)
Equipment Needed: Cones; Stick, Ball
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Face Dodge to shoot (not in video) (3 Each side /6 total)
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Split Dodge to shoot (3 Each side/6 total)
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Roll Dodge to shoot (3 Each side /6 total)
Warm Up (10 mins)
Floor DRoM (10 each unless otherwise noted)
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Straight Leg Raise, Hip ABD/ADD, SL Glut Bridge, Leg Climbs (x20 each), T-Cross
Plank DRoM (10 Each/each leg*)
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Open Hip Mountain Climbers, Push Ups, Knee to Elbow Crossover
Primal Movements
SUBSCRIBE TO COOPERMAN'S YOUTUBE CHANNEL :)
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Bear Crawl, Frogs, Orangutan, Crabwalk, Salamander Push Ups
Isometric Towel Circuit (4 sets)
**MAX CONTRACTIONS!!! THESE ONLY WORK IF YOU DO!!!***
Equipment Needed: Beach Towel, Chair/Coffee Table
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Towel OH Squat x10”
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ISO Bent Over Row x10”
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ISO Push Up Hold x10"
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Forearm Plank x 60”
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Seated ISO Overhead Press x10”
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Seated ISO Triceps Ext x10”
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Seated ISO Bicep Curl x10”
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SL ISO Calf Raise x10” Each
Warm Up:
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Primals Movements: Bear Crawl, Froggies, Orangutan, Crabs, Salamander.
Tempo Strength:
Tempo 101 Overview
(Also explained in video)
There are several ways we can add increased difficulty to exercises (ie. increased reps, sets, load, etc.). Another primary way to increase lifts is by incorporating tempo training to optimize a muscles time under tension through all components of a muscles contraction (Eccentric, Isometric, Concentric) and reducing periods of rest.
Example: (Squat with 6610 tempo)
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6 seconds- Eccentric motion (Lowering portion of lift). Squat Ex: slow and controlled descent to 90*.
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6 seconds- Isometric hold or how long you pause at the bottom of the lift. Squat ex: Holding at 90* (THIS IS NOT A REST)
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1 seconds- Concentric motion or the lifting of the weight. This is typically the emphasized component of a lift. 1 second means we want a quick/powerful concentric contraction. Squat ex. Standing up from depth.
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0 seconds: Rest between concentric and eccentric motion (top of a squat).
4/20 Workout:
Equipment Needed: “Bench”, Weight (DB/KB, Backpack, etc.), Jeans, Doorway
Warm Up: Walking DRoM, Plank DRoM
Tempo Strength:
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Crossover Step Up 4x8/Tempo: 6110
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SL 90/90 Bench Bridge 4x8B/Tempo: 6610
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Plyo Lunges
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Inverted Row 4x8+, Tempo 6610
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Shoulder Combo: Front Raise/Upright Row 4x8/8; Tempo 6610
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Core: 200 reps your choice! Post video doing your favorite exercise to social media and tag @altiusmn!
Warm Up:
SLS DRoM: 10 each, no touching other foot.
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A Drive
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Hip IR/ER
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Hip ABD
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Hip EXT
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Butt Kicker
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Counter Sits
Skips with Stick Control* (15 mins)
Equipment Needed: Stick, Ball
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A Every Third with Cradle
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A Every Third Alternating with Split Dodge
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Butt Kicker with Single Hand Cradle
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Graded Bound with Cradle
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A Skip with Face Dodge
Ladder Drills (15 mins)
Equipment Needed: Ladder (Chalk or Tape work well!). Increase difficulty...add Stick, Ball and cradle/dodge throughout!
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1 foot/Box
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2 feet/Box
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Icky Shuffle (Forwards and Backwards)
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Lateral 2 In/2 Out (Both Directions)
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Crossover Step (Cross In, Out, Out)
Speed/Conditioning (20 Mins)
Sprint 15 seconds, Jog 45 seconds x15 minutes
Cool Down: 5 min Jog
Warm Up
Walking DRoM: x15 Each
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Knee Hug/Quad Crossover/Lunge and Rotate Over Front Leg/Scoops/InchWorm Push Ups/T Walk/Yoga Lunge
Plank DRoM: x10 Each
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Open Hip Mtn Climbers, Push Ups, Knee to Elbow Crossover
Tempo Runs: 4 sets of 5!
Equipment Needed: "Cones", Stopwatch or phone
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Set 3 Cones at
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Goal line/Line Extended
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50 yds
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60 yds
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Run from Line Extended to 50 yd cone in <9 Seconds and continue through the 60 in <10 Seconds total (burst speed last 10 yards).
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Turn around and jog back 6o yds to line extended in <20 Seconds.
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(Each rep should be under 30 seconds!)
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Repeat 5 times.
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Rest 3 mins between sets
I understand that school fields are closed so be creative! Pace out 50 and 60 LARGE steps to approximate distances.
Extra Credit!
Check out and perform my son Cooper's new Box Jump workout! He has been working really hard on these and would be thrilled if you like and subscribe to his channel.
Hill Work:
Utilizing a steep hill will promote knee drive and acceleration angle. There are great hills in downtown Stillwater (ie. Teddy Bear Park)
Uphill Speed Skips with Stick Control* (15 mins)
Equipment Needed: Steep Hill
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A Every Third x30'B
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A Every Third GRF x30'
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Butt Kicker x30'
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A Skip x30'
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Graded Bound x30'
Uphill Ladder Drills (15 mins)
Equipment Needed: Steep hill, Ladder (Chalk or Tape work well!).
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1 foot/Box
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2 feet/Box
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Icky Shuffle (Forwards and Backwards)
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Lateral 2 In/2 Out (Both Directions)
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Crossover Step (Cross In, Out, Out)
Hill Sprints (22 Mins)
10 reps x 12 seconds. Focus on knee drive into full hip extension. Sprint uphill for 12 seconds, walk back down. 2 min rest in between.
LOG RESULTS IN TEAMBUILDR APP; FOR BODYWEIGHT, LOG 0# AS WEIGHT. FEEL FREE TO REACH OUT WITH ANY QUESTIONS!
TRAINING EMPHASES
BIOMECHANICS
BIOMECHANICS
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Multi-positional/directional core stability
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Strength through optimal range of motion
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Scapular strength and stability
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Static and dynamic athletic positioning
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Foot, ankle, knee and hip mechanics
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Neck strength/stabilization for concussion reduction
SPEED &
MOVEMENT
SPEED/MOVEMENT
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Ground contact
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Optimal athletic positioning
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Acceleration/Deceleration
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Sprint mechanics
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First step quickness
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Vertical Explosiveness
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Lateral quickness
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Backpedal/Dropstep mechanics
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Fluidity in change of direction
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Fluidity in change of movement
STRENGTH
STRENGTH
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Core Strength and integrity
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Lower extremity strength, form, technique & endurance
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Posterior chain strengthening
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Shoulder strength & stabilization
CHARACTER
VALUES
CHARACTER
VALUES
Each Month, we will place emphasis on different character values/themes that will be built into our training sessions.
Thank you for your prayers and support during this time. Our thoughts and prayers in turn go out to those affected by the COVID-19 pandemic.
Please contact us with any questions/concerns or to inquire about additional training/rehab services.