Squat Prep 1

5-10' spin then 2 rounds of the following: 4 kang squats 4 banded rdl 4 reverse lunges

Yielding Iso Split Squat

Foam roller isometric bridge

Split Squat

6 x 6

Barbell Romanian Deadlift

3 x 6

Landmine Lateral Lunge

3 x 6

Nordics

2 x 3

Reverse Nordics

2 x 6

Copenhagen Isometric Hold

3 x 0:15

FFE (90º) SL Calf Raise

3 x 0:15

5-10 min continuous spin bike (slightly increasing intensity every couple minutes) followed by 2 rounds of: - 10x Floor scorpions - 5x Worlds greatest stretch (each side) - 5x Hip CARs (each leg)

2 rounds of the following: - 10x Side-lying hip abduction (each leg) - 10x Banded hip-flexion (each leg) - 30s Glute bridge marches

Static Running Mechanics

1 x 1

Wall Drive Iso Hold

3 x 3 @ 0:05

Wall Drill Load and Lift

3 x 3

Kneeling First-Step Acceleration

3 x 4

Sled Marches

3 x 10

Single-leg broad jump

3 x 3

Half-Kneeling Pallof Hold

3 x 0:30

Spin Bike

1 x 10:00

Banded Ankle Dorsiflexion Mobilization

2 x 0:20

Knee to Wall Stretch

2 x 0:20

Hip Mobility Circuit (C)

30 secs each exercise : 10 secs transition - hamstring rockers (each leg) - adductor rockers (each leg) - alternating worlds greatest stretch w/ rotation - 90/90 hip rotations - hip circles (each leg) - hip planes (each leg)

Banded Deadbugs

4 x 0:40

Shoulder Taps

4 x 0:40

Farmer's Marches

4 x 0:40

5-10 min continuous spin bike (slightly increasing intensity every couple minutes) followed by 2 rounds of: - 10x 90/90 hip rotations - 5x Hamstring rockers (each leg) - 5x Hip circles (each leg)

2 rounds of the following: - 10x Side-lying hip abduction (each leg) - 10x Banded hip-flexion (each leg) - 30s Glute bridge marches

Snap Down

3 x 5

Split Squat Drop Catch

3 x 3

RDL Catches

3 x 3

Pogo Complex

3 x 6

Counter Movement Jump

3 x 3

Skater Jumps

3 x 6