ROOKIE SERIES (2021)

ROOKIE SERIES (2021)

This is a 12-week Strength & Conditioning program that progresses in intensity week over week. Designed for first-time athletes or those returning to a fitness routine wanting to build strength and endurance in the New Year. You'll follow a guided workout structure with 2-3 workouts/per week led by Coach Joe Rodonis. You'll have total control over the pace of the workout and when to complete them throughout the week.

Equipment needed: cones or markers to jump over, dumbbells at varying weights (or one set is fine,) and towels or something that will slide on the floor. Workouts range from 15-30 minutes long and can be completed anywhere.

ROOKIE SERIES (2021)
  • WEEK 12 | DAY 3: STRENGTH

    (Day 32) It's the last day of the Rookie Series, and we're celebrating with Arnold Presses. Congratulations to all of our athletes who completed the Rookie Series with us this year! We hope you're feeling stronger, faster, and more confident than you were in January. Don't forget to complete your...

  • WEEK 12 | DAY 2: CONDITIONING

    (Day 31) The last Conditioning workout of the Rookie Series - get ready for some bear crawls and core work!

  • WEEK 12 | DAY 1: STRENGTH

    (Day 30) Our final week is here! We're celebrating with goblet squats, natural selection style. Grab two sets of dumbbells if you have them, one light and one heavy for this lower body burner.

  • ROOKIE SERIES (TRAILER)

    Welcome to the Rookie Series!

    This is a 12-week Strength & Conditioning program that progresses in intensity week over week. Designed for first-time athletes or those returning to a fitness routine wanting to build strength and endurance in the New Year. You'll follow a guided workout structure ...

  • WEEK 1 | DAY 1: CONDITIONING

    Your Rookie journey starts here with intro level agility work to elevate your heart rate and introduce you to our training style. You'll need three cones or markers and your bodyweight to complete this workout.

  • WEEK 1 | DAY 2: STRENGTH

    Grab your dumbbells for your first Strength workout. We're hitting our arms and shoulders today with shoulder presses, bicep curls, and tricep extensions.

  • WEEK 2 | DAY 1: CONDITIONING

    (Day 3) You'll need paper plates, towels, or something to slide on the floor under your feet for today's Conditioning program.

  • WEEK 2 | DAY 2: STRENGTH

    (Day 4) It's time to hit our legs with this squat-focused lower body strength program to finish out week two.

  • WEEK 3 | DAY 1: CONDITIONING

    (Day 5) Grab two markers to use as cones about six feet apart and something to slide on the ground for today's Conditioning work.

  • WEEK 3 | DAY 2: STRENGTH

    (Day 6) You'll need two sets of dumbbells, one heavy and one light, for this upper body Strength workout featuring bicep curls and tricep extensions.

  • WEEK 4 | DAY 1: CONDITIONING

    (Day 7) Get your cones (or any markers) out for some agility work today to start week 4. All you need is your body weight and some floor space.

  • WEEK 4 | DAY 2: STRENGTH

    (Day 8) Finish the month strong with a total body dumbbell workout. Next week we move on to 3 workouts a week.

  • WEEK 5 | DAY 1: CONDITIONING

    (Day 9) We're starting MONTH TWO of the Rookie Series. with a 20 minute conditioning burn. Note that workouts increase from 2x to 3x per week starting today.

    This workout requires sliders for feet.

  • WEEK 5 | DAY 2: STRENGTH

    (Day 10) Grab your dumbbells for a total body strength workout targeting your legs and arms.

  • WEEK 5 | DAY 3: CONDITIONING

    (Day 11) Finish the week strong in today's Conditioning program. Markers needed for cone drills.

  • WEEK 6 | DAY 1: STRENGTH

    (Day 12) We've got two Strength workouts this week, starting with this upper body burner. Grab one dumbbell to use for these movements.

  • WEEK 6 | DAY 2: CONDITIONING

    (Day 13) Our only Conditioning workout of the week - give it your all! You'll need cones and something to slide on the floor today.

  • WEEK 6 | DAY 3: STRENGTH

    (Day 14) We're working our back and shoulders today to finish week 6 strong. Get a medium weight pair of dumbbells ready.

  • WEEK 7 | DAY 1: CONDITIONING

    (Day 15) We're starting the week strong with speed and agility work today.

  • WEEK 7 | DAY 2: STRENGTH

    (Day 16) It's arms and shoulders day at the House. Grab your dumbbells and let's get to work.

  • WEEK 7 | DAY 3: CONDITIONING

    (Day 17) Your second Conditioning workout of the week featuring football inspired reaction drills.

  • WEEK 8 | DAY 1: STRENGTH

    (Day 18) Starting week 8 with push-ups and rows today. Grab the heaviest dumbbells you can.

  • WEEK 8 | DAY 2: CONDITIONING

    (Day 19) Our last Conditioning workout of the month! Grab your cones and val slides and let's work.

  • WEEK 8 | DAY 3: STRENGTH

    (Day 20) We've finished month two and we're celebrating with a tricep half-gauntlet.