As requested, here is our Adult Weekly Exercise Program! This one’s for the parents, coaches and other adults out there who need a structured weekly exercise program to help get us through this crazy time! Big thanks to Coach Pete Calabrese and our friends at Tampa Bay United Rowdies for sharing this great information!
Check out our home programming for PLAYERS by age group in our Learning Library!
ADULT WEEKLY EXERCISE PROGRAM
Click on each Activity Title to View Instructional Video
Workouts Updated Weekly
WEEK 9
Concentration:
- Week 9 is on Cardio Circuit High intensity interval 30″-45″ each exercise
- 3 rounds of exercises 90″-2′ rest between sets
- body weight or very low resistance
| Sun | Mon / Day 1 | Tues / Cardio 1 | Wed/Recovery | Thurs / Day 2 | Fri / Cardio 2 | Sat |
| Warm up/ Activation | 12′ run | Recovery | warm up/ activation | Bike/ body weight circuit x2 | ||
| x12 ea | each minute is broken down as | x12 ea | ||||
| 30″ jog, 10″ accel (70%), 20″ walk | total body foam roll | 4′ bike casual pace | ||||
| Alternate Leg Swings | use foam roller | Hamstring Rockers | get off bike | |||
| Wall Pillar with Arm Slide | complete for 12 intervals | soccer ball | Cats and Camels | Low Lateral Shuffle | ||
| Sumo Walks | tennis ball etc | Ankle Cord Abduction | complete for 30″ for 8yd distance | |||
| Hip Bridge with March | walk 3′ | Hip Bridge with External Rotation | ||||
| total body stretch | 4′ bike casual pace | |||||
| 3 rounds no rest between | complete for 12 intervals | 3 rounds no rest between | get off bike | |||
| exercises 90″-2′ rest between rounds | exercises 90″-2′ rest between rounds | Jump Squat | ||||
| complete for 30″ | ||||||
| Dumbell Squat to Press | Lateral Lunge to Knee Punch | |||||
| Banded Seated Row | Single Arm Dumbell Row | 4′ bike casual pace | ||||
| Lateral Pillar with Rotation | Three Cone Hand Walk | get off bike | ||||
| Drop Lunge | Resisted Hip Bridge | Med Ball Toe Taps | ||||
| Feet Elevated Pushup | Half Kneeling Dumbell Pres | complete for 30″. Use curb or step | ||||
| Physio Ball Supine Rotation | Physio Ball Rollouts | |||||
WEEK 8
Concentration:
- Week 8 is on Muscle strength work 6-10 reps each
- 2-4 rounds of exercises 2-3′ rest between sets
- moderate to high resistance needed
| Sun | Mon / Day 1 | Tues / Cardio 1 | Wed /Recovery | Thurs / Day 2 | Fri / Cardio 2 | Sat |
| Warm up/ Activation | 10′ run | Recovery | Warm up/ Activation | Bike/ Body weight circuit x2 | ||
| x12 ea | each minute is broken down as | x12 ea | ||||
| 30″ jog, 5″ hard accel (80%), 25″ walk | total body foam roll | 3′ bike casual pace | ||||
| Alternate Leg Swings | use foam roller | Hamstring Rockers | get off bike | |||
| Wall Pillar with Arm Slide | complete for 10 intervals | soccer ball | Cats and Camels | Low Lateral Shuffle | ||
| Sumo Walks | tennis ball etc | Ankle Cord Abduction | complete for 30″ for 8yd distance | |||
| Hip Bridge with March | walk 3′ | Hip Bridge with External Rotation | ||||
| total body stretch | 3′ bike casual pace | |||||
| 2-4 rounds rest as needed between | complete for 10 intervals | 2-4 rounds rest as needed between | get off bike | |||
| exercises 2-3′ rest between rounds | exercises 2-3′ rest between rounds | Jump Squat | ||||
| complete for 30″ | ||||||
| Dumbell Squat to Press | Lateral Lunge to Knee Punch | |||||
| Banded Seated Row | Single Arm Dumbell Row | 3′ bike casual pace | ||||
| Lateral Pillar with Rotation | Three Cone Hand Walk | get off bike | ||||
| Drop Lunge | Resisted Hip Bridge | Med Ball Toe Taps | ||||
| Feet Elevated Pushup | Half Kneeling Dumbell Pres | complete for 30″. Use curb or step | ||||
| Physio Ball Supine Rotation | Physio Ball Rollouts | |||||
WEEK 7
Concentration:
- Week 7 is on Muscle endurance work, 12-15 reps each
- 2-4 rounds of exercises 90″-3′ rest between sets
- body weight or low resistance
| Sun | Mon / Day 1 | Tues / Cardio 1 | Wed/ Recovery | Thurs / Day 2 | Fri / Cardio 2 | Sat |
| Warm up/ Activation | 10′ run (instructions below) | Recovery | Warm up/ Activation | Bike/ body weight circuit x1 | ||
| x12 ea | each minute is broken down as | x12 ea | ||||
| 30″ jog, 10″ accel (70%), 20″ walk | total body foam roll | 5′ bike casual pace | ||||
| Alternate Leg Swings | use foam roller | Hamstring Rockers | get off bike | |||
| Wall Pillar with Arm Slide | complete for 10 intervals | soccer ball | Cats and Camels | Low Lateral Shuffle | ||
| Sumo Walks | tennis ball, etc | Ankle Cord Abduction | complete for 30″ for 8yd distance | |||
| Hip Bridge with March | walk 3′ | Hip Bridge with External Rotation | ||||
| total body stretch | 5′ bike casual pace | |||||
| 2-4 rounds very short rest between | complete for 10 intervals | 2-4 rounds very short rest between | get off bike | |||
| exercises 90″-3′ rest between rounds | exercises 90″-3′ rest between rounds | Jump Squat | ||||
| complete for 30″ | ||||||
| Dumbell Squat to Press | Lateral Lunge to Knee Punch | |||||
| Banded Seated Row | Single Arm Dumbell Row | 5′ bike casual pace | ||||
| Lateral Pillar with Rotation | Three Cone Hand Walk | get off bike | ||||
| Drop Lunge | Resisted Hip Bridge | Med Ball Toe Taps | ||||
| Feet Elevated Pushup | Half Kneeling Dumbell Pres | complete for 30″. Use curb or step | ||||
| Physio Ball Supine Rotation | Physio Ball Rollouts | |||||
WEEK 6
Concentration:
- Week 6 is on cardio circuit HIGH INTENSITY interval 30″-45″ each exercise
- 3 rounds of exercises 90″-2′ rest between sets
- body weight or very low resistance
| Sun | Mon / Day 1 | Tues / Cardio 1 | Wed/Recovery | Thurs / Day 2 | Fri / Cardio 2 | Sat |
| OFF | OFF | |||||
|
Warm up/ Activation (4 exercises below) |
30′ bike ride
(instructions below) |
Recovery |
Warm up/ Activation (4 exercises below) |
1/1/1 interval run
(instructions below) |
||
| x12 ea | x12 ea | |||||
| 5′ casual pace | Total Body Foam Roll | 1′ jog | ||||
| Hip 90-90 Forward Lean | use foam roller | Alternate Supine Hip Cradle | 1′ faster pace | |||
| Quad Ped T Spine Mobility | 20′ of | soccer ball | Dynamic Quad Stretch | 1′ walk | ||
| Hip Bridge with Abductor Squeeze | 75″ casual 45″ higher speed | tennis ball etc | Lateral Squat | |||
| Quad Ped Donkey Kick | Quad Ped Lateral Kick | complete sequence of 3 for desired | ||||
| 5′ casual pace | total body stretch | amount of time | ||||
| 3 rounds no rest between | 3 rounds no rest between | |||||
| exercises 90″-2′ rest between rounds | exercises 90″-2′ rest between rounds | Try to complete 3′ longer than last week | ||||
| Forward Lunge with Rotation | Forward Box Step Up | |||||
| Banded Front Raise to a T | Prone T | |||||
| Super Jacks | Front Pillar with Shoulder Touch | |||||
| Quad Ped Hip Extension | Single Leg RDL | |||||
| Band Front Raise to Overhead Press | 3 Way Ball Push Ups | |||||
| Lateral Pillar to Leg Raise | Lateral Pillar with Clamshell | |||||
WEEK 5
Concentration:
- Week 5 is on Muscle strength work 6-10 reps each
- 2-4 rounds of exercises 2-3′ rest between sets
- Moderate to High resistance needed
| Sun | Mon / Day 1 | Tues / Cardio 1 | Wed/Recovery | Thurs / Day 2 | Fri / Cardio 2 | Sat |
| OFF | OFF | |||||
|
Warm up/ Activation (4 exercises below) |
30′ bike ride
(instructions below) |
Recovery |
Warm up/ Activation (4 exercises below) |
1/1/1 interval run
(instructions below) |
||
| x12 ea | x12 ea | |||||
| 5′ casual pace | Total Body Foam Roll | 1′ jog | ||||
| Hip 90-90 Forward Lean | use foam roller | Alternate Supine Hip Cradle | 1′ faster pace | |||
| Quad Ped T Spine Mobility | 20′ of | soccer ball | Dynamic Quad Stretch | 1′ walk | ||
| Hip Bridge with Abductor Squeeze | 75″ casual 45″ higher speed | tennis ball etc | Lateral Squat | |||
| Quad Ped Donkey Kick | Quad Ped Lateral Kick | complete sequence of 3 for desired | ||||
| 5′ casual pace | total body stretch | amount of time | ||||
| 2-4 rounds very short rest between | 2-4 rounds very short rest between | |||||
| exercises 2-3′ rest between rounds | exercises 2-3′ rest between rounds | Try to complete 3′ longer than last week | ||||
| Forward Lunge with Rotation | Forward Box Step Up | |||||
| Banded Front Raise to a T | Prone T | |||||
| Super Jacks | Front Pillar with Shoulder Touch | |||||
| Quad Ped Hip Extension | Single Leg RDL | |||||
| Band Front Raise to Overhead Press | 3 Way Ball Push Ups | |||||
| Lateral Pillar to Leg Raise | Lateral Pillar with Clamshell | |||||
WEEK 4
Concentration:
- Week 4 is on Muscle endurance work 12-15 reps each
- 2-4 rounds of exercises 90″-3′ rest between sets
- body weight or very low resistance
| Sun | Mon / Day 1 | Tues / Cardio 1 | Wed/Recovery | Thurs / Day 2 | Fri / Cardio 2 | Sat |
| OFF | OFF | |||||
|
Warm up/ Activation (4 exercises below) |
30′ bike ride
(instructions below) |
Recovery |
Warm up/ Activation (4 exercises below) |
1/1/1 interval run
(instructions below) |
||
| x12 ea | x12 ea | |||||
| 5′ casual pace | Total Body Foam Roll | 1′ jog | ||||
| Hip 90-90 Forward Lean | use foam roller | Alternate Supine Hip Cradle | 1′ faster pace | |||
| Quad Ped T Spine Mobility | 20′ of | soccer ball | Dynamic Quad Stretch | 1′ walk | ||
| Hip Bridge with Abductor Squeeze | 75″ casual 45″ higher speed | tennis ball etc | Lateral Squat | |||
| Quad Ped Donkey Kick | Quad Ped Lateral Kick | complete sequence of 3 for desired | ||||
| 5′ casual pace | total body stretch | amount of time | ||||
| 2-4 rounds very short rest between | 2-4 rounds very short rest between | |||||
| exercises 90″-3′ rest between rounds | exercises 90″-3′ rest between rounds | |||||
| Forward Lunge with Rotation | Forward Box Step Up | |||||
| Banded Front Raise to a T | Prone T | |||||
| Super Jacks | Front Pillar with Shoulder Touch | |||||
| Quad Ped Hip Extension | Single Leg RDL | |||||
| Band Front Raise to Overhead Press | 3 Way Ball Push Ups | |||||
| Lateral Pillar to Leg Raise | Lateral Pillar with Clamshell | |||||
WEEK 3
Concentration:
- Week 3 emphasis on cardio circuit HIGH INTENSITY interval 30″ each exercise
- 3 rounds of exercises 90″-2′ rest between sets
- body weight or very low resistance
KEY:
” = seconds
‘ = minutes
| Sun | Mon / Day 1 | Tues/ Cardio 1 | Wed / Recovery | Thurs / Day 2 | Fri / Cardio 2 | Sat |
| OFF | OFF | |||||
| 5 min jog / bike, etc. | 5 min jog / bike, etc. | |||||
|
Warm up/activation (4 Exercises Below) |
30′ bike ride
(Instructions below) |
Recovery |
Warm up/activation (4 Exercises Below) |
24′ total time interval run
(Instructions below) |
||
| x12 ea | x12 ea | |||||
| 5′ casual pace | Total Body Foam Roll | 6′ run | ||||
| Elbow reach w/rotation |
|
Hip Cradle to Hamstring | 2′ at 40% | |||
| Supine hamstring stretch | 20′ of: 90″ casual, 30″ higher speed |
|
Half kneeling hip flexor/hamstring stretch | 2′ at 60% | ||
| Hip hinge w/ external rotation |
|
Overhead should ROM | 2′ at 40% | |||
| Single leg glute bridge | 5′ casual pace | Hip bridge w/ Adductor Squeeze | ||||
| Total Body Stretch | Walk 2′ | |||||
| 3 rounds no rest between | 3 rounds no rest between | |||||
| exercises 90″-2′ rest between rounds
(6 exercises below) |
exercises 90″-2′ rest between rounds
(6 exercises below) |
Repeat 6′ run | ||||
| Squat | Split Squat | Walk 2′ | ||||
| Prone I Prone W | Banded Row | |||||
| Dead bugs | Quad opps on 4s | Repeat 6′ run | ||||
| Resisted hip bridge | RDL | |||||
| Fly pushup | Feet elevated pushup | Walk 2′ | ||||
| Lateral pillar 30″ hold | 3 way pillar | |||||
WEEK 2
Concentration:
- Week 2 emphasis on Muscle strength work 6-10 reps each
- 2-4 rounds of exercises 2-3′ rest between sets
- moderate to high resistance needed
KEY:
” = seconds
‘ = minutes
| Sun | Mon / Day 1 | Tues/ Cardio 1 | Wed / Recovery | Thurs / Day 2 | Fri / Cardio 2 | Sat |
| OFF | OFF | |||||
| 5 min jog / bike, etc. | 5 min jog / bike, etc. | |||||
|
Warm up/activation (4 Exercises Below) |
30′ bike ride
(Instructions below) |
Recovery |
Warm up/activation (4 Exercises Below) |
24′ total time interval run
(Instructions below) |
||
| x12 ea | x12 ea | |||||
| 5′ casual pace | Total Body Foam Roll | 6′ run | ||||
| Elbow reach w/rotation |
|
Hip Cradle to Hamstring | 2′ at 40% | |||
| Supine hamstring stretch | 20′ of: 90″ casual, 30″ higher speed |
|
Half kneeling hip flexor/hamstring stretch | 2′ at 60% | ||
| Hip hinge w/ external rotation |
|
Overhead should ROM | 2′ at 40% | |||
| Single leg glute bridge | 5′ casual pace | Hip bridge w/ Adductor Squeeze | ||||
| Total Body Stretch | Walk 2′ | |||||
| 2-4 rounds rest as needed between | 2-4 rounds rest as needed between | |||||
| exercises 2-3′ rest between rounds
(6 exercises below) |
exercises 2-3′ rest between rounds
(6 exercises below) |
Repeat 6′ run | ||||
| Squat | Split Squat | Walk 2′ | ||||
| Prone I Prone W | Banded Row | |||||
| Dead bugs | Quad opps on 4s | Repeat 6′ run | ||||
| Resisted hip bridge | RDL | |||||
| Fly pushup | Feet elevated pushup | Walk 2′ | ||||
| Lateral pillar 30″ hold | 3 way pillar | |||||
WEEK 1
Concentration:
- Week 1 emphasis on Muscle endurance work 12-15 reps each
- 2-4 rounds of exercises 90″-3′ rest between sets
- Body weight or low resistance
KEY:
” = seconds
‘ = minutes
| Sun | Mon / Day 1 | Tues/ Cardio 1 | Wed / Recovery | Thurs / Day 2 | Fri / Cardio 2 | Sat |
| OFF | OFF | |||||
| 5 min jog / bike, etc. | 5 min jog / bike, etc. | |||||
|
Warm up/activation (4 Exercises Below) |
30′ bike ride
(Instructions below) |
Recovery |
Warm up/activation (4 Exercises Below) |
24′ total time interval run
(Instructions below) |
||
| x12 ea | x12 ea | |||||
| 5′ casual pace | Total Body Foam Roll | 6′ run | ||||
| Elbow reach w/rotation |
|
Hip Cradle to Hamstring | 2′ at 40% | |||
| Supine hamstring stretch | 20′ of: 90″ casual, 30″ higher speed |
|
Half kneeling hip flexor/hamstring stretch | 2′ at 60% | ||
| Hip hinge w/ external rotation |
|
Overhead should ROM | 2′ at 40% | |||
| Single leg glute bridge | 5′ casual pace | Hip bridge w/ Adductor Squeeze | ||||
| Total Body Stretch | Walk 2′ | |||||
| 2-4 rounds very short rest between | 2-4 rounds very short rest between | |||||
| exercises 90″-3′ rest between rounds
(6 exercises below) |
exercises 90″-3′ rest between rounds
(6 exercises below) |
Repeat 6′ run | ||||
| Squat | Split Squat | Walk 2′ | ||||
| Prone I Prone W | Banded Row | |||||
| Dead bugs | Quad opps on 4s | Repeat 6′ run | ||||
| Resisted hip bridge | RDL | |||||
| Fly pushup | Feet elevated pushup | Walk 2′ | ||||
| Lateral pillar 30″ hold | 3 way pillar | |||||