Take the day off or input what activity you did in the comments, this can be a walk, jog, stretching, playing with the kids or dog, or an everyday activity! You can input a rough estimate of how long you participated in this activity. This can help estimate how much weekly activity you are getting! Why we do it: - Increases circulation & Calorie consumption without adding stress - Helps clear out waste products (like lactic acid) - Reduces muscle stiffness and soreness - Supports mental recovery

Use this to relax and bring your body back to a calm state after training, this will help activate your parasympathetic nervous system which helps: - Slow Your Heart Rate - Reduce Cortisol/Stress - Improve Ability to Relax/Recover How to do it: 1. Inhale through your nose for 4 seconds 2. Hold your breath for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold again for 4 seconds Repeat this cycle for 2–5 minutes, keeping your breaths smooth and steady. Focus on slowing your heart rate and letting your body relax.

RECOVERY TIPS

Recovery is key to progress. It helps your body repair, reduces injury risk, and restores energy. Here are some key factors you can focus on to improve your results. Focus on: - sleeping a minimum of 6 hours (consistent bedtime & wakeup times help) - staying hydrated (hydration mixes & electrolytes) - eating well 90% of the time (whole foods, high protein) - relaxing & enjoy life (less stress & lower cortisol)

DYNAMIC WARMUP

a1. Forward Lunge w/ Trunk Rotation x10yd a2. Backward Lunge w/ Overhead Stretch x10yd a3. Alternating Side Lunge x10yd a4. Knee Pull w/ High Toe x10yd a5. Walking Quad Stretch w/ Overhead Reach x10yd a6. 2 Foot Forward Pogos x10yd a7. 2 Foot Backward Pogos x10yd a8. 2 Foot Rotational Pogos x10yd a9. Skips x20yd a10. Backward Skips x20yd

Horizontal Plyo Challenges 1.0-1.3

Progression Challenges - In this segment, you’ll aim to get as many high-quality reps as possible over the next (_) minutes. Rest when needed, quality reps over quantity. - Start with the first exercise in the progression list. If it feels too easy and doesn’t challenge your ability, move on to the next variation. Continue working through the list until you find the variation that pushes your limits while still allowing you to maintain control and proper form. **The higher the number in the progression, the more challenging the exercise will be.** - Once you’ve found the right progression for your current ability, stick with it and aim to master that version before moving on. THE PROGRESSIONS ARE: 1.0: Seated Rocker Broad Jump w/ Box 1.1: Standing Broad Jump 1.2: Falling Broad Jump w/ Yoga Ball 1.3: Kneeling Broad Jump

Max Effort Fly Instructions

Sprint at top speed through a short zone with control and intent. Focus on running fast, not hard — make it look effortless. This trains max velocity, sharpens sprint mechanics, and builds speed under relaxed, high-quality movement.

Max Effort Fly

4 x 10

Acceleration COD Challenges 1.0-1.3

Progression Challenges - In this segment, you’ll aim to get as many high-quality reps as possible over the next (_) minutes. Rest when needed, quality reps over quantity. - Start with the first exercise in the progression list. If it feels too easy and doesn’t challenge your ability, move on to the next variation. Continue working through the list until you find the variation that pushes your limits while still allowing you to maintain control and proper form. **The higher the number in the progression, the more challenging the exercise will be.** - Once you’ve found the right progression for your current ability, stick with it and aim to master that version before moving on. THE PROGRESSIONS ARE: 1.0: 1-Step Cut 1.1: 1-Step Cut w/ Band 1.2: 1-Step Cut to Lateral Shuffle 1.3: 1-Step Cut to Lateral Sprint

Active Recovery or Rest Day

Take the day off or input what activity you did in the comments, this can be a walk, jog, stretching, playing with the kids or dog, or an everyday activity! You can input a rough estimate of how long you participated in this activity. This can help estimate how much weekly activity you are getting! Why we do it: - Increases circulation & Calorie consumption without adding stress - Helps clear out waste products (like lactic acid) - Reduces muscle stiffness and soreness - Supports mental recovery

Optional Box Breathing Cooldown

Use this to relax and bring your body back to a calm state after training, this will help activate your parasympathetic nervous system which helps: - Slow Your Heart Rate - Reduce Cortisol/Stress - Improve Ability to Relax/Recover How to do it: 1. Inhale through your nose for 4 seconds 2. Hold your breath for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold again for 4 seconds Repeat this cycle for 2–5 minutes, keeping your breaths smooth and steady. Focus on slowing your heart rate and letting your body relax.

RECOVERY TIPS

Recovery is key to progress. It helps your body repair, reduces injury risk, and restores energy. Here are some key factors you can focus on to improve your results. Focus on: - sleeping a minimum of 6 hours (consistent bedtime & wakeup times help) - staying hydrated (hydration mixes & electrolytes) - eating well 90% of the time (whole foods, high protein) - relaxing & enjoy life (less stress & lower cortisol)

Active Recovery or Rest Day

Take the day off or input what activity you did in the comments, this can be a walk, jog, stretching, playing with the kids or dog, or an everyday activity! You can input a rough estimate of how long you participated in this activity. This can help estimate how much weekly activity you are getting! Why we do it: - Increases circulation & Calorie consumption without adding stress - Helps clear out waste products (like lactic acid) - Reduces muscle stiffness and soreness - Supports mental recovery

Optional Box Breathing Cooldown

Use this to relax and bring your body back to a calm state after training, this will help activate your parasympathetic nervous system which helps: - Slow Your Heart Rate - Reduce Cortisol/Stress - Improve Ability to Relax/Recover How to do it: 1. Inhale through your nose for 4 seconds 2. Hold your breath for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold again for 4 seconds Repeat this cycle for 2–5 minutes, keeping your breaths smooth and steady. Focus on slowing your heart rate and letting your body relax.

RECOVERY TIPS

Recovery is key to progress. It helps your body repair, reduces injury risk, and restores energy. Here are some key factors you can focus on to improve your results. Focus on: - sleeping a minimum of 6 hours (consistent bedtime & wakeup times help) - staying hydrated (hydration mixes & electrolytes) - eating well 90% of the time (whole foods, high protein) - relaxing & enjoy life (less stress & lower cortisol)

Active Recovery or Rest Day

Take the day off or input what activity you did in the comments, this can be a walk, jog, stretching, playing with the kids or dog, or an everyday activity! You can input a rough estimate of how long you participated in this activity. This can help estimate how much weekly activity you are getting! Why we do it: - Increases circulation & Calorie consumption without adding stress - Helps clear out waste products (like lactic acid) - Reduces muscle stiffness and soreness - Supports mental recovery

Optional Box Breathing Cooldown

Use this to relax and bring your body back to a calm state after training, this will help activate your parasympathetic nervous system which helps: - Slow Your Heart Rate - Reduce Cortisol/Stress - Improve Ability to Relax/Recover How to do it: 1. Inhale through your nose for 4 seconds 2. Hold your breath for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold again for 4 seconds Repeat this cycle for 2–5 minutes, keeping your breaths smooth and steady. Focus on slowing your heart rate and letting your body relax.

RECOVERY TIPS

Recovery is key to progress. It helps your body repair, reduces injury risk, and restores energy. Here are some key factors you can focus on to improve your results. Focus on: - sleeping a minimum of 6 hours (consistent bedtime & wakeup times help) - staying hydrated (hydration mixes & electrolytes) - eating well 90% of the time (whole foods, high protein) - relaxing & enjoy life (less stress & lower cortisol)