Level: Advanced 

Duration: 6 weeks

Each week, you will have: 

• 3 strength training workouts (30-50 mins) (core, barbell, kettlebell, lower/upper body, bodyweight, plyometrics)

• 1 mobility day: flexibility and range of motion (all bodyweight) 

Description:
This is a great plan for an advanced-level athlete with weight training experience, but is looking for more structure, variety, and accountability in terms of programming. You can use this program if you’re a runner or not. All the workouts are geared toward: gaining lean muscle mass to increase bone and joint strength, and improving range of motion and flexibility through mobility exercises. The variety of the exercises in these workouts is my favorite part of the plan: plyometrics (jumps), core work, barbell and kettlebell exercises, bilateral and unilateral strength training, and so much more! 

Equipment needed:
Mat, kettlebells, barbell, plates for the barbell if you want to add weight, a bench or box, resistance bands (purchase HERE), and optional dumbbells to modify kettlebell/barbell movements.