Pro athletes can run, jump, and push through the competition to come out on top, and this dynamic workout can help you do the same.

You'll perform this dynamic workout twice a week for the duration of the program to develop the speed and agility that any athlete needs to stay on top of his game. These explosive movements are the perfect complement to a lifting routine. They'll make those last-second turns and tosses easy as pie, taking your athleticism to the next level.

PROFESSIONAL EDGE: DYNAMIC WORKOUT

Exercise
Set
Reps
Rest
Bear Crawls
3
24 steps
 
Power Skips (Advanced: add weighted vest)
2
24
 
Leap Frogs (Advanced: add weighted vest)
4
10
 
Skiers (Advanced: add weighted vest)
3
10 ea side
 
Band Walks
3
10 ea side
 
Sled Push & Pull
2x3
10-15 yds
2 min
Med Ball Toss, Forward & Backward
3
8 ea
 
Med Ball Toss & Chase
2
5
 
Sprints (Beginner-Intermediate)
2x3
25 yds
3 min
Sprints (Advanced)
2x3
20/40/60 yds
3 min

Check out the workout and video demonstrations below. And don't forget to warm up before and stretch after the workout.


See the full Professional Edge Training Schedule>>
Return to the Professional Edge Program>>

Pro athletes can run, jump, and push through the competition to come out on top, and this dynamic workout can help you do the same.

You'll perform this dynamic workout twice a week for the duration of the program to develop the speed and agility that any athlete needs to stay on top of his game. These explosive movements are the perfect complement to a lifting routine. They'll make those last-second turns and tosses easy as pie, taking your athleticism to the next level.

PROFESSIONAL EDGE: DYNAMIC WORKOUT

Exercise
Set
Reps
Rest
Bear Crawls
3
24 steps
 
Power Skips (Advanced: add weighted vest)
2
24
 
Leap Frogs (Advanced: add weighted vest)
4
10
 
Skiers (Advanced: add weighted vest)
3
10 ea side
 
Band Walks
3
10 ea side
 
Sled Push & Pull
2x3
10-15 yds
2 min
Med Ball Toss, Forward & Backward
3
8 ea
 
Med Ball Toss & Chase
2
5
 
Sprints (Beginner-Intermediate)
2x3
25 yds
3 min
Sprints (Advanced)
2x3
20/40/60 yds
3 min

Check out the workout and video demonstrations below. And don't forget to warm up before and stretch after the workout.


See the full Professional Edge Training Schedule>>
Return to the Professional Edge Program>>