PREPARE TO DOMINATE - FASTER, STRONGER, FITTER

30 DAY HOME FITNESS

PROGRAM
NO EQUIPMENT NECESSARY

TRIFORMANCE SPORTS TRAINING

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INTRODUCTION
THE PROGRAM
This program is designed for athletes
looking to improve their physical
performance without any gym
equipment. It aims to develop strength,
speed, agility, power and most
importantly prevent injury. Exercise
selections are functional and
thoughtfully placed into the program to
optimize results. Combine this program
with daily skill training to take your game
to the next level!

THE WARM-UP
Perform warm-up "A" on strength days
and "B" on the sprint/plyometrics day.
The warm-up improves movement
quality, raises heart rate level, increases
muscle temperature, and all around
prepares the athlete for the session.
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READING THE PROGRAM

Exercises should be performed in the
order they are listed with the suggested
rest time between sets and reps. Click on
each exercise for a video demonstration.

ES = Each Side
SL = Single Leg
SA = Single Arm

TRAINING OUTLINE
It is recommended to take completely off
1 day per week. The other 2 off days
perform active recovery along with
warm-up "A".

Monday: Sprint & Plyometrics

Tuesday: Strength #1
Wednesday: Off
Thursday: Strength #2
Friday: Strength Circuit
Saturday: Off
Sunday: Off
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WARM-UP "A"
EXERCISES SETS & REPS

Dynamic Flexibility:
1 x 10
Groin Rock
1 x 10
Hamstring Hinge
1 x 5 ES
Alternating Spiderman
1 x 10
90/90 Pulse

Correctives:
1 x 10 ES
T-Spine Rotation
1 x 20
Knee to Wall Touch

Dynamic:

High Knee 2 x 20s

Side Shuffle 2 x 20s

Seal Jack 2 x 20s

Mobility/Activation:

Hip Bridge 1 x 8

Plank 1 x 20s

Squat Holds (5 second hold) 1 x 5

Notes:
Take deep breaths into the belly during flexibility,
corrective & mobility exercises
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WARM-UP "B"
EXERCISES

Dynamic:

Jog

Skip

Knee Hug

Quad Stretch & Reach

Frankenstein

Single Leg RDL to Hamstring Stretch

Dynamic Leg Swing

Shuffle, Shuffle, Squat

Spinter Lunge to Side Lunge

Carioca

Pogo Jumps

Single Leg Hops

Sprinter High Knees to Long Stride

Sprinter High Knees to Bound & Stick

Lateral Sprinter High Knees to Quick Shuffle

Back Pedal 10 yards to 75% Sprint

75% to 85% Max Sprint 20 yards

Notes:
Set up a 20 yard space with 3 cones
Perform each exercise 1 direction for 20 yards
Perform the last 2 exercises 2 directions, 20 yards each
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SPRINT & PLYOS

EXERCISES SETS & REPS

Sprints:
4 x 2
1.Max Sprint (20 yards)

Plyos:

1.Broad Jump 3 x 3

2.Lateral Skater Bound & Stick 3 x 8

3.Drop Squat - 90° Stick 2 x 3

Core:

1a. Sprinter Crunch 2 x 20

1b. Tall Plank Bird Dog 2 x 10

1c. Side Plank Leg Lift 2 x 10

Notes:
Rest 1-2 minutes during core exercises after each round
Rest 2-3 minutes during sprints & plyos after each set
Rest 30 seconds between each sprint in a set
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STRENGTH #1
EXERCISES SETS & REPS

1a. Hand Release Pushup

3 x 10
1b. Plank
3 x 20s

2a. Towel RDL* 3 x 5

2b. Wall Squat 3 x 45s

3a. SA Towel Row 3 x 8

3b. Bear Crawl 3 x 10 yd

4a. Lateral Lunge 3 x 8

4b. SL RDL 3 x 8

Notes:
Follow the tempo & form of each exercise as seen in the
demonstration video
30 second rest between each exercise, 1-2 minute rest
between sets
* 5 second hold at bottom position, gradually release the
towel finishing at top
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STRENGTH #2
EXERCISES SETS & REPS

1a. Step Up + Knee Drive

3 x 8
1b. Incline Pushup
3 x 10
1c. Side Plank
3 x 20s

2a. SA High Plank Row 3 x 10

2b. Eccentric Hamstring Curl* 3 x 5

2c. Superman 3 x 10

3a. Copenhagen Hold 3 x 20s

3b. Shoulder Complex 3 x 10 each

3c. Wall Push Dead Bug 3 x 5

Notes:
Follow the tempo & form of each exercise as seen in the
demonstration video
30 second rest between each exercise, 1-2 minute rest
between sets
* 5 seconds on the lowering phase (eccentric)
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CIRCUIT
EXERCISES SETS & REPS

1a. Tuck Jump

3 x 5
1b. Plank Pull throughs
3 x 8
1c. Lateral Lunge
3 x 10
1d. Cross Over Pushup
3 x 10
1e. Cook Hip Lift with Ball
3 x 10

2a. Drop, Jump & Stick 3 x 5

2b. Reverse Lunge to Step Up 3 x 8

2c. Lateral Walking Pushup 3 x 10

2d. SL Deceleration RDL 3 x 8

2e. SA High Plank Row 3 x 10

Notes:
Follow the tempo & form of each exercise as seen in the
demonstration video
30 second rest between each exercise, 2 minute rest
between sets
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FINAL WORDS
Follow this program in its entirety to see
maximum results. Commit 100% and
bring the ambition to get better.
Triformance Sports Training is proud to
be part of your journey!

Any problems, questions or comments

regarding the program please contact
our 24/7 customer support team at:

[email protected]

SEE YOU ON THE OTHER SIDE!

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