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Bodyweight for Throwers
by James B.
7 athletes joined
Program Description
This program is for a thrower who may be on the road or just needs more work out side of the gym. Progress Program as needed.
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Athletics
Equipment
At Home
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 08, 2024 08:33
Last Edited
Jun 08, 2024 07:48
down_app
Week 1
1 / 4 Weeks
Day 1
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 2
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 3
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 4
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 5
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 7
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 6
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 2
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 3
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 4
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 5
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 6
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 7
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 1
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 1
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 2
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 3
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 4
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 5
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 6
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 7
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 1
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 2
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 3
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 4
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 5
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 6
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps
Day 7
1
Lateral Lunge
5 Sets
6 Reps
2
Split Squat Jump
5 Sets
4 Reps
3
Forward Jump
5 Sets
3 Reps
4
Push Up
5 Sets
10 Reps
5
Pull-Up (Bodyweight)
5 Sets
3 Reps