**School is back in session which means one thing...it's time to get into shape! Redline Athletics is here to help you out with that.**

** We're offering 20% OFF for our 52 Week All-In Membership!**

*But hurry, this offer is only valid for the first 22 athletes that sign up!*

**Got that from the 2022 school year if you're wondering where we came up with 22 from!**

**We’re passionate about helping others, and we want to help you reach your **

**fitness goals. Whether you’re a beginner or a pro, we have the perfect program for you.**

**WARM-UP**

Glute Bridge Hold x 30 seconds

Fire Hydrants x 10

Inchworm Push x 5

Forward Lunge x 5 each leg

Reverse Lunge x 5 each leg

Lateral Lunge x 5 each leg

**SPEED**

__Circuit A__

Pogo x 15 seconds

High Knees x 15 yards

Shuttle x 15 yards each side

Sprint x 15 yards

__Circuit B__

Squat Jumps x 5

Broad Jump x 5

Single-Leg Broad Jumps x 5 each leg

__Circuit C__

W Drill - Shuffling x 1 each way

W Drill - Sprinting x 1 each way

**3 x EACH CIRCUIT**

**STRENGTH**

__Circuit A__

Elevated Push-Ups x 8

Mountain Climbers x 15 each leg

Single Leg Hip Extension x 8 each leg

Prone Superman Hold x 30 seconds

__Circuit B__

Wall Sit x 30 seconds

Side Planks x 20 seconds each side

Russian Twists x 10 each side

*(Hold something for extra weight)*

**3 x EACH CIRCUIT**

**WARM-UP**

Glute Bridge Hold x 30 seconds

Fire Hydrants x 10

Inchworm Push x 5

Forward Lunge x 5 each leg

Reverse Lunge x 5 each leg

Lateral Lunge x 5 each leg

**SPEED**

__Circuit A__

Pogo x 15 seconds

High Knees x 15 yards

Shuttle x 15 yards each side

Sprint x 15 yards

__Circuit B__

Squat Jumps x 5

Broad Jump x 5

Single-Leg Broad Jumps x 5 each leg

__Circuit C__

W Drill - Shuffling x 1 each way

W Drill - Sprinting x 1 each way

**3 x EACH CIRCUIT**

**STRENGTH**

__Circuit A__

Elevated Push-Ups x 8

Mountain Climbers x 15 each leg

Single Leg Hip Extension x 8 each leg

Prone Superman Hold x 30 seconds

__Circuit B__

Wall Sit x 30 seconds

Side Planks x 20 seconds each side

Russian Twists x 10 each side

*(Hold something for extra weight)*

**3 x EACH CIRCUIT**

Single Leg Hip Extension x 10 each

Iron Cross x 5 each

Blackburn x 10

Squat x 10

Cross Under Lunge x 5 each

__Circuit A :__

Line Hops and Back x 15 seconds

Lateral Line Hops x 15 seconds

Rotational Pogos x 15 seconds

**3X EACH**

__Circuit B :__

X - Box Drill - Sprint Shuffle

X - Box Drill - Sprint

**3X EACH SIDE**

__Tabata Circuit :__

Air Squat

Hip Extension

Plank Up - Downs

Lunges

Prone T - Hold

**20 SECONDS ON 10 SECONDS OFF 4X THROUGH**

Single Leg Hip Extension x 10 each

Iron Cross x 5 each

Blackburn x 10

Squat x 10

Cross Under Lunge x 5 each

__Circuit A :__

Line Hops and Back x 15 seconds

Lateral Line Hops x 15 seconds

Rotational Pogos x 15 seconds

**3X EACH**

__Circuit B :__

X - Box Drill - Sprint Shuffle

X - Box Drill - Sprint

**3X EACH SIDE**

__Tabata Circuit :__

Air Squat

Hip Extension

Plank Up - Downs

Lunges

Prone T - Hold

**20 SECONDS ON 10 SECONDS OFF 4X THROUGH**

Towel Mountain Climbers

Prone Blasters with Towel

Single Arm i, Y, T

Prone Lateral Hip Sweep

**40 SECONDS ON**

**20 SECONDS OFF**

**4X**

__Exercise 1 :__

Single Leg Hop to Lateral Bound x5 each leg

**REPEAT 3X**

__Exercise 2 :__

Broad Jump to 3 Single Leg Stick x5 each leg

**REPEAT 3X**

__Exercise 3 :__

Truck Jump to Single-Leg Bound

x 20 seconds on : 10 seconds off

**REPEAT 4X EACH LEG**

__Tabata :__

Split Squat Pulse

x 40 seconds on : 20 seconds rest

**REPEAT 4X EACH LEG**

Circuit :

Towel Walks

Triceps Dips

Lateral Lunge

Lateral Raise

**X 10, 9, 8, 7, 6, 5, 4, 3, 2, 1**

Towel Mountain Climbers

Prone Blasters with Towel

Single Arm i, Y, T

Prone Lateral Hip Sweep

**40 SECONDS ON**

**20 SECONDS OFF**

**4X**

__Exercise 1 :__

Single Leg Hop to Lateral Bound x5 each leg

**REPEAT 3X**

__Exercise 2 :__

Broad Jump to 3 Single Leg Stick x5 each leg

**REPEAT 3X**

__Exercise 3 :__

Truck Jump to Single-Leg Bound

x 20 seconds on : 10 seconds off

**REPEAT 4X EACH LEG**

__Tabata :__

Split Squat Pulse

x 40 seconds on : 20 seconds rest

**REPEAT 4X EACH LEG**

Circuit :

Towel Walks

Triceps Dips

Lateral Lunge

Lateral Raise

**X 10, 9, 8, 7, 6, 5, 4, 3, 2, 1**

Alternating Forward Lunges x 6 each

Air Squats x 10

Jumping Jacks x 20

Arm Circle Forward x 20

Arm Circles Backward x 20

**REPEAT FOR 10 MINUTES**

__Circuit A :__

Lateral Bound x 10

Sprint x 10 yards

__Circuit B :__

Double Leg Line Hop x 30 seconds

Single Leg Line Hop x 30 seconds each

__Circuit C :__

5 Single Broad Jumps to Double Leg Landing

Alternate legs each rep

**COMPLETE EACH CIRCUIT FOR 6 MINUTES**

__Deck of Cards :__

Place all cards face down. Each suit corresponds to an exercise listed below.

Flip over one card at a time and complete the exercise for the number shown

on the card.

♠️ Reverse Lunges

❤️ Burpees

♣️ Plank Shoulder Taps

♦️ Squat Jumps

Ace = 1 rep

Jack = 11 reps

Queen = 12 reps

King = 13 reps

**COMPLETE DECK OR 25 MINUTES**

Alternating Forward Lunges x 6 each

Air Squats x 10

Jumping Jacks x 20

Arm Circle Forward x 20

Arm Circles Backward x 20

**REPEAT FOR 10 MINUTES**

__Circuit A :__

Lateral Bound x 10

Sprint x 10 yards

__Circuit B :__

Double Leg Line Hop x 30 seconds

Single Leg Line Hop x 30 seconds each

__Circuit C :__

5 Single Broad Jumps to Double Leg Landing

Alternate legs each rep

**COMPLETE EACH CIRCUIT FOR 6 MINUTES**

__Deck of Cards :__

Place all cards face down. Each suit corresponds to an exercise listed below.

Flip over one card at a time and complete the exercise for the number shown

on the card.

♠️ Reverse Lunges

❤️ Burpees

♣️ Plank Shoulder Taps

♦️ Squat Jumps

Ace = 1 rep

Jack = 11 reps

Queen = 12 reps

King = 13 reps

**COMPLETE DECK OR 25 MINUTES**

**As a parent, are you asking yourself, how can I find **__sports training near me__**?**

**It's easy, Redline Athletics provides ****sports training in Raleigh NC****.**

**As a parent, are you asking yourself, how can I find **__sports training near me__**?**

**It's easy, Redline Athletics provides ****sports training in Raleigh NC****.**

Gluta Bridge Hold

Fire Hydrants x each side

Inchworm Reach Back

Rotating Lunge

**40 SECONDS ON **

**20 SECONDS OFF**

**2 X EACH**

__Exercise 1 :__

Push Step 45 degrees + 3 Broad Jump

x 6 Reps

**REPEAT 2 X**

__Exercise 2 :__

Continuous Power Step x 20 seconds on

10 seconds off

**REPEAT 8 X**

__Exercise 3 ____:__

3 Lateral Bound + Plant x 20 yards

**REPEAT 3 X**

__Exercise 4 :__

Single Leg Broad Jump + Double Leg Stick

x 30 reps **Switch every 5 reps*

**COMPLETE 1 X**

__Circuit A :__

H - R Push-ups

**5 X WITH 30 SECONDS REST**

**BETWEEN SETS**

__Circuit B :__

8 Seated Scap Pull

12 Bridged Chest Press

16 Lunge Steps

**AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES**

Gluta Bridge Hold

Fire Hydrants x each side

Inchworm Reach Back

Rotating Lunge

**40 SECONDS ON **

**20 SECONDS OFF**

**2 X EACH**

__Exercise 1 :__

Push Step 45 degrees + 3 Broad Jump

x 6 Reps

**REPEAT 2 X**

__Exercise 2 :__

Continuous Power Step x 20 seconds on

10 seconds off

**REPEAT 8 X**

__Exercise 3 ____:__

3 Lateral Bound + Plant x 20 yards

**REPEAT 3 X**

__Exercise 4 :__

Single Leg Broad Jump + Double Leg Stick

x 30 reps **Switch every 5 reps*

**COMPLETE 1 X**

__Circuit A :__

H - R Push-ups

**5 X WITH 30 SECONDS REST**

**BETWEEN SETS**

__Circuit B :__

8 Seated Scap Pull

12 Bridged Chest Press

16 Lunge Steps

**AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES**

Prone Swimmers

Hips Cars + Reach

Squat to Toe Hold

Prone Arch Hold

__Circuit A :__

Single Leg Hop In Square x 8 - 10 reps

Single Leg Broad Jump into Broad Jump x 8 - 10 reps

Double Broad Jump x 8 - 10 reps

Triple Broad Jumps x 3 reps

**REPEAT 2 X**

__Challenge :__

H.R Burpee Broad Jumps x 2 minutes

**Make them perfect!*

__Exercise 1 :__

DB Front Squat x 6 reps

*5 seconds pause at bottom

**COMPLETE REPS EVERY 1:30**

**FOR 7:30 TOTAL MINUTES**

__Circuit :__

Bench Dips

Bent Over Row

Mountain Climbers

**20 SECONDS ON**

**10 SECONDS OFF**

**ALTERNATING EXERCISE FOR 8 X EACH EXERCISE**

Prone Swimmers

Hips Cars + Reach

Squat to Toe Hold

Prone Arch Hold

__Circuit A :__

Single Leg Hop In Square x 8 - 10 reps

Single Leg Broad Jump into Broad Jump x 8 - 10 reps

Double Broad Jump x 8 - 10 reps

Triple Broad Jumps x 3 reps

**REPEAT 2 X**

__Challenge :__

H.R Burpee Broad Jumps x 2 minutes

**Make them perfect!*

__Exercise 1 :__

DB Front Squat x 6 reps

*5 seconds pause at bottom

**COMPLETE REPS EVERY 1:30**

**FOR 7:30 TOTAL MINUTES**

__Circuit :__

Bench Dips

Bent Over Row

Mountain Climbers

**20 SECONDS ON**

**10 SECONDS OFF**

**ALTERNATING EXERCISE FOR 8 X EACH EXERCISE**

Cat Cows x 5

Hip Circles x 5 each way x each leg

Opposite Limb Reach & Truck x 5 each

Reverse Lunge to RDL x 5 each leg

Squat Jump x 10, 8, 6

Crossover x 8 each, 8 each, 8each

Split Squat Jump x 10 each, 8 each, 6 each

Crossunder x 8 each, 8 each, 8 each

Lateral Bound with 90-degree Rotation x 10 each, 8 each, 6 each

Hip Rotation x 8 each, 8 each, 8 each

**REPEAT 3 X**

__Circuit :__

Bulgarian / Bulgarian hops x 8 each

Push up ( Elevated or Decline) x 8

Side Plank Leg Lift & Dip x 10 each

Feet Up Plank Shoulder Taps x 8 each

**REPEAT 3 - 4 X**

Cat Cows x 5

Hip Circles x 5 each way x each leg

Opposite Limb Reach & Truck x 5 each

Reverse Lunge to RDL x 5 each leg

Squat Jump x 10, 8, 6

Crossover x 8 each, 8 each, 8each

Split Squat Jump x 10 each, 8 each, 6 each

Crossunder x 8 each, 8 each, 8 each

Lateral Bound with 90-degree Rotation x 10 each, 8 each, 6 each

Hip Rotation x 8 each, 8 each, 8 each

**REPEAT 3 X**

__Circuit :__

Bulgarian / Bulgarian hops x 8 each

Push up ( Elevated or Decline) x 8

Side Plank Leg Lift & Dip x 10 each

Feet Up Plank Shoulder Taps x 8 each

**REPEAT 3 - 4 X**

Glute Bridge x 10 with 2 seconds hold

Isometric Plank, Side Plank, Side Plank x 20 - 30 seconds each

Counter Weight Squats x 10 with 2 seconds hold each side

Lateral Lunge x 6 - 8 with 2 seconds hols each side

__Circuit :__

One Yard Hop x 10 Forward and x 10 Backward

Lateral Bound x 6 - 8 each leg

3 Cone Touch x 2 Touches per cone

Reverse Lunge to Single Leg Jumps x 6 - 8 each side

**REPEAT 2 - 3 X**

**REPEAT EACH CIRCUIT 2 - 3 X**

__Circuit 1 :__

Push-ups x 10 - 20

Book Steps-Ups Forward x 6 - 8

Book Steps-Ups Lateral x 6 - 8

Kick Through x 6 - 8

__Circuit 2 :__

Half-Kneeling Water Bottle Lateral Raise x 8 - 10

Cobra x 10 12 with 2 seconds hold

Side Plank with Rotation x 6 - 8 each side with 2 seconds hold

__Circuit 3 :__

Diamond Crunches x 10 - 15

Leg Lowers x 10 - 15

Side Crunches x 10 - 15 each side

Glute Bridge x 10 with 2 seconds hold

Isometric Plank, Side Plank, Side Plank x 20 - 30 seconds each

Counter Weight Squats x 10 with 2 seconds hold each side

Lateral Lunge x 6 - 8 with 2 seconds hols each side

__Circuit :__

One Yard Hop x 10 Forward and x 10 Backward

Lateral Bound x 6 - 8 each leg

3 Cone Touch x 2 Touches per cone

Reverse Lunge to Single Leg Jumps x 6 - 8 each side

**REPEAT 2 - 3 X**

**REPEAT EACH CIRCUIT 2 - 3 X**

__Circuit 1 :__

Push-ups x 10 - 20

Book Steps-Ups Forward x 6 - 8

Book Steps-Ups Lateral x 6 - 8

Kick Through x 6 - 8

__Circuit 2 :__

Half-Kneeling Water Bottle Lateral Raise x 8 - 10

Cobra x 10 12 with 2 seconds hold

Side Plank with Rotation x 6 - 8 each side with 2 seconds hold

__Circuit 3 :__

Diamond Crunches x 10 - 15

Leg Lowers x 10 - 15

Side Crunches x 10 - 15 each side

Glute Donkey Kick x 10 each leg

Glute Kick Out x 10 each leg

Glute Rainbow x 10 each leg

Plank to Push-Up x 15

Air Squat x 15

Lateral Bound x 10 each leg

__Circuit :__

Hands x 30 seconds

Knee Drive x 5 each leg

Wall Work x 4, 3, 2, 1

Running In Place x 30 seconds

REPEAT 4 X

__Circuit :__

Split Squat x 8 each leg

Single Leg Seated Squat x 8 each leg

Single Leg Explosions x 8 each leg

Push-Ups x 25 (or Max)

Incline Push-Up x 25 (or Max)

Decline Push-Up x 25 (or Max)

Triceps Dips x 25 (or Max)

REPEAT 3 - 4 X

Glute Donkey Kick x 10 each leg

Glute Kick Out x 10 each leg

Glute Rainbow x 10 each leg

Plank to Push-Up x 15

Air Squat x 15

Lateral Bound x 10 each leg

__Circuit :__

Hands x 30 seconds

Knee Drive x 5 each leg

Wall Work x 4, 3, 2, 1

Running In Place x 30 seconds

REPEAT 4 X

__Circuit :__

Split Squat x 8 each leg

Single Leg Seated Squat x 8 each leg

Single Leg Explosions x 8 each leg

Push-Ups x 25 (or Max)

Incline Push-Up x 25 (or Max)

Decline Push-Up x 25 (or Max)

Triceps Dips x 25 (or Max)

REPEAT 3 - 4 X