Dunbar Bulldogs — Training Schedule

Warmup · Upper Body · Lower Body · Plyos

🔥

Lifting Warmup

Dynamic Mobility Circuit

Leg swings, hip circles, arm circles, shoulder rolls — 2 rounds
Light Activation Sets

Bodyweight squats ×10 · Glute bridges ×10 · Band pull-aparts ×10

💪

Upper Body Groups

Plank — Forearm Hold

30–45 sec · Brace core, straight body line from head to heel
Plank — Right Side (with Leg Raise)

Hold 20–30 sec · Raise top leg 8–10×, keep hips stacked
Plank — Left Side (with Leg Raise)

Mirror right side — hold 20–30 sec · 8–10 leg raises
Tap Push-Ups

Chest to floor → both hands extend out → tap back in → press up · 3 sets × 8–12 reps
Pull-Ups (if available)

3 sets to near failure · Use band assist if needed · Full range of motion

🦵

Lower Body Groups

Goblet Squats

3 sets × 10–15 reps · Hold KB/DB at chest · Sit deep, drive through heels
Walking Lunges

3 sets × 20 steps · Keep torso tall · Drive front knee over toe
Single Leg Hip Thrusts

3 sets × 10 each leg · Back on bench · Squeeze glute at top, control descent
Plate Push

25–45 lb plate on towel · Push to half-line and back · 3 lengths · Stay low, stay powerful

⚡

Plyometrics

Box Jumps

3–4 sets × 5–8 reps · Land softly with bent knees · Step down, never jump down
Footwork

Ladder or cone patterns: 2-foot in, icky shuffle, lateral fast feet · 4–6 passes
Deceleration Work

Sprint 10 yds → sharp 2–3 step stop · 6–8 reps · Low CoG on brake, stay in control

🔩

7-Minute Abs Finisher

Dead Bug — 60 sec

Lie on back, arms & legs up · Lower opposite arm/leg slowly, return · Keep lower back pressed flat
Bicycle Crunches — 60 sec

Controlled rotation, don't pull the neck · Fully extend each leg on the way out
Hollow Body Hold — 45 sec

Arms overhead, lower back glued to floor · Keep legs low and straight without letting back lift
Russian Twists — 60 sec

Feet elevated, lean back 45° · Rotate side to side with control · Add a plate or med ball for resistance
Leg Raises — 45 sec

Flat on back, hands under hips · Lower legs to just above floor, raise back up · No swinging
Plank to Shoulder Tap — 60 sec

High plank position · Alternate tapping each shoulder · Minimize hip rotation
Mountain Climbers — 45 sec

Drive knees in fast and alternating · Hips stay level, don't bounce · Finish strong

⏱ Rest 15 sec between exercises · Total circuit = ~7 minutes

0 / 21 completed

Hill Sprints · Zig Zags · Strideouts · Jumps · Relay

🏔️

Hill Sprints

Short Blasts — 5 × 10 yards

Full effort each rep · Walk back recovery · Explode from low start
Medium Sprints — 5 × 25 yards

Maintain form the full distance · ~90 sec rest between reps
Long Sprints — 3 × 50 yards

Drive arms, stay tall at top of hill · Full 2 min recovery between reps

↯

Zig Zag Runs

10-Yard Turns · 4 Turns · 10 Reps

Plant hard on outside foot at each turn · Stay low through COD · Attack the next cone immediately

💨

Strideouts

20 yards × 5 reps

Build to 85–90% — not full sprint · Focus on long, relaxed stride mechanics

⬛

10 × 10 Square Drill

4 Sets — Both Directions

Set cones in 10×10 yd square · Sprint each side, sharp corner cuts · Clockwise ×2, counterclockwise ×2 · 60 sec rest between sets

🦘

Broad Jumps + Deceleration

Broad Jumps Uphill — 3 reps

Max distance each jump · Two-foot take-off · Land balanced and low · Drive arms for power
Deceleration Downhill — 3 reps

Sprint 10 yds downhill → hard two-foot brake · Control momentum, stay low on stop

🏆

Relay Races — Finish Strong

Mix & Match Relay Formats

Combine sprint distances, zig-zags, or broad jumps · Rotate team combos to keep it fresh and competitive · Best of 3 or 5 rounds

0 / 9 completed

Paul Laurence Dunbar