A two-session bodyweight program incorporating dynamic warm-ups, speed techniques, strength exercises, and conditioning drills for enhanced speed and agility.

This program includes lower and upper body max effort days, dynamic lower body workouts, and upper body strength sessions, all with focused activation and core finishers to create a comprehensive and balanced training routine.

Day 1 focuses on primary squats, presses, lunges, and core work, Day 2 emphasizes primary hinges, pulls, lateral movements, and fitness, and Day 3 centers on lunges, horizontal pulls, accessory exercises, and core training for a well-rounded training program.

Activate your muscles with prep sets, then focus on heavy hinge and press, followed by squats, vertical pulls, lunges, horizontal pulls, energy system work, and core training.