Synergy Athletics

FREE COMPLETE Workouts!

All rights reserved. No part of this special report e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without written permission from Joe Hashey. We have unique tracking codes embedded, designed to detect illegal distribution of this special report e-book and the download links. Do not risk breaking international copyright infringement laws and getting yourself in major legal trouble. Fines start at $150,000 and include a possible prison sentence upon conviction. DISCLAIMER Strength training for all sports involves the potential risk for serious injury. The techniques discussed and utilized in this manual are being demonstrated by highly trained professionals. No one should attempt any of these techniques without proper personal instruction from trained instructors. Anyone who attempts any of these techniques, under supervision or not, assumes all risk. Synergy Athletics LLC, Synergy-Athletics.com, and any partners of Synergy Athletics LLC shall not be liable to anyone for use of any of these exercises, drills, or instructions. FREE and complete workouts is informational only. The data and information contained herein are based upon information from various published as well as unpublished sources, and merely represents training, strength and power development literature and practice as summarized by the authors and editors. The publisher of this manual makes no warranties, expressed or implied, regarding the currency, completeness or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular purpose. This summary of information from unpublished sources, books, research journals and articles is not intended to replace the advice or attention of heath care professionals. It is not attended to direct their behavior or replace their independent professional judgment. If you have a problem with your health, or before you embark on any health, fitness or sports training program, seek clearance from a qualified health care professional.

COPYRIGHT Copyright 2006-2011 Synergy Athletics LLC. All Rights Reserved.

No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, distributing, or by any information storage or retrieval system, without permission in writing from the author, Joe Hashey. The author and publisher disclaim any responsibility for any adverse effects or consequences from the misapplication or injudicious use of the information presented in this text. Inquires should be addressed to Synergy Athletics LLC, 210 Glendale Drive, Endicott, NY 13760, USA. For complete information on all Synergy Athletics products and more valuable information available to help you get incredible results in your training, visit www.Synergy-Athletics.com. TERMS AND CONDITIONS 1. I am aware that Synergy Athletics LLC, and its member Joe Hashey, is not a medical doctor and does not qualify to determine a participants physical capability to engage in strenuous exercise. 2. Medical clearance from my physician may be required prior to participation in any exercise program and/or engaging in any of the exercises contained within this manual.

WAIVER AND RELEASE OF LIABILITY: (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICPATING IN ANY EXERCISE PROGRAM AND/OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL. IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION WITHIN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM A PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND/OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST SYNERGY ATHLETICS LLC, JOSEPH HASHEY, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY SYNERGY ATHLETICS LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD SYNERGY ATHLETICS LLC FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES. FREE and complete workouts Copyright 2011, Synergy Athletics LLC All Rights Reserved. Published in the United States by: Synergy Athletics LLC 210 Glendale Drive, Endicott, NY 13760, USA Email: CoachHashey@Synergy-Athletics.com Websites: www.Synergy-Athletics.com www.BullStrength.com Author: Joe Hashey, CSCS Manufactured in the United States First Edition: Jan. 2011

About the Author

Joe Hashey has been involved in athletics most of his life. He was an All Star football, basketball, and baseball player in high school and received scholarship opportunities as a baseball pitcher or a football defensive lineman. He decided to stay local and attend Colgate University to play Division 1 AA football. At Colgate, Joe participated in varsity football, club baseball, intramural softball and basketball, as well as American Karate. Joe was also active in Colgates strength and conditioning program. He earned his degree in Political Science and returned to earn his Masters in the Arts of Teaching. Joe is currently a high school Economics teacher and runs Synergy Athletics. Synergy Athletics is dedicated to training athletes at all levels. He is also a Certified Strength and Conditioning Specialist through the NSCA. Joe coaches high school football and baseball for Vestal Senior High School in New York. Finally, Joe has been featured as a strength and conditioning author on numerous websites, such as EliteFTS, Diesel Crew, Straight To The Bar, Alpha Dog, and Hulse Strength. Joe also created the Bull Strength Training Method with his initial manual, which prompted Joe to be a sought after speaker at high schools and seminars.

Introduction As a Christmas gift to all the Synergy Athletics followers, I have created COMPLETE workouts we are talking warm up through warm down. But thats only a start. Make sure you visit http://www.synergy-athletics.com/freebonus to land even more freebies including: Core Training Report What it takes to be Bull Strong MOBILITY 2.0 EBOOK AND ONLINE DVD Real Training Video And MORE!!!!! This package is the biggest strength training value on the internet! So these workouts are just the tip of the iceberg. ENJOY GETTING STRONG AND LEAN!

Upper Body Workout

Warm Up Protocol General Warm up Perform this circuit 3 times through 1. X Jumping Jacks x 8 2. Seal Jumping Jacks x 8 3. Regular Jumping Jacks x 8 Dynamic Warm up 1. 2. 3. 4. Unweighted Y, T, W x 12 each Push up plus x 12 Dynamic Lat Stretch 2 x 10 each side Plate Halos x 12

CNS Activation Repeat 2 times. 1. Overhead med ball slams x 8 2. Clapping push up x 6 3. Rotational med ball throws x 8 Specific Warm Up Work up to working sets of bench (within 60-70% of 3 rm) Below is an example for someone that benchs 315 x 3 1. Bench Press bar x 8, 95 x 8, 135 x 3, 225 x 3

Full Upper Body Workout A to B denotes a superset. 1. Bench Press 9 x 3 at various grips. Start with half your thumb on the smooth and half on the knurling. Perform 3 reps. Move to a full thumbs length away from the smooth and perform 3 reps. Move to pinkies on the rings and perform 3 reps. Your first 3 sets are now done, add weight and repeat this cycle 3 times (that equals a total of 9 sets, 3 at each grip) 2. Weighted Dips 5 x 3. Dont be afraid to get heavy! 3. A. Speed Chin Ups 4 x 5. Go down slow and explode up the top and SQUEEZE! B. DB Rows 4 x 8. 4. A. DB Shrugs 2 x 20 B. Straight Bar Curls 2 x 15

Warm Down. Now that the body has been put under stress and warmed up, it is essential to take advantage of this time. Static stretching gets a bad reputation, but remember that usually pertains to preworkout muscle lengthening. Target any problem areas and stretch each for 2 x 30 seconds. We typically stretch the hamstrings, glutes, and hips whether it is an upper or lower body workout. Some other athletes need to perform external rotator or lat stretches. MAKE SURE To hold for 30 seconds.

Complete Lower Body Workout

Lower Body Warm Up I love lower body warm ups, and we use TONS of movements. However, I am going to keep it very simple and effective! General Warm Up Jump Rope x 3 minutes OR Light Jog Perform the following circuit 3 times: Bodyweight squats x 8 Tin Soldiers x 8 Wide outs x 8 Warm Up Continued Hip Flexor stretch x 8 Foam Roller x 5 minutes Leg Swings x 8 CNS Activation Box or Broad Jumps x 8 Specific Warm Up Work your way up to 60-70% 3 RM squat *Note: Some of these movements are cross-categories. For example wideouts get the blood flowing AND could fit into CNS activation. Do not get concerned with addressing a specific warm up template, but make sure you get each in during the 10-12 min warm up.

Complete Lower Body Workout. A to B denotes a superset. We will be supersetting the primary lift and utilizing a concept called post activation potentiation. 1. A. Squat 6 x 3 B. Box Jumps 6 x 3 2. Straight Bar Split Squats 4 x 6 3. Romanian Deadlifts 4 x 6 4. Hanging Straight Leg Raises (hang from a pull up bar and raise your legs all the way to the bar and back down UNDER CONTROL). 4 x 12 Conditioning: Perform 4 circuits of the following (rest 30-60 seconds) Split Leg Jumps x 12 Jump Squats x 12 Burpees x 12

Warm Down (Same as upper body warm down) Now that the body has been put under stress and warmed up, it is essential to take advantage of this time. Static stretching gets a bad reputation, but remember that usually pertains to preworkout muscle lengthening. Target any problem areas and stretch each for 2 x 30 seconds. We typically stretch the hamstrings, glutes, and hips whether it is an upper or lower body workout. Some other athletes need to perform external rotator or lat stretches. MAKE SURE To hold for 30 seconds.

MORE FREEBIES FROM SYNERGY ATHLETICS 3 Big Time Giveaways www.Synergy-Athletics.com/freebonus Conditioning Encyclopedia - http://www.synergy-athletics.com/effectivestrength-training/the-conditioning-encyclopedia-free/ Videos: http://www.youtube.com/jhashey Facebook: http://www.facebook.com/jhashey

HUGE Strength and Conditioning Manuals Bull Strength www.bullstrength.com Bull Strength Conditioning www.BullStrengthConditioning.com