Lower Warm Up JGF

1 round of each exercise Glute Bridge 1 Leg x25/side Glute Bridge Both Legs x25 Lateral Plank Raise w/ Press x10/side Split Stance Airplane x10/side Reverse Lunge Rotate x10/side

1 Dumbbell Suitcase Reverse Lunge

3 x 8

Split Squat Stand

3 x 4

1 Leg Balance DB Hold

@ 0:30

3 rounds 1 Leg Hinge Hold w/ DB Pass x8/side Jump Toss x8/side Quick Skater x4/side

2 rounds Cross Plank Hold x30s/side 1 Side Loaded March x30s/side

Circuit

1 round of the following exercises Foam Roll Posterior Rotator x2min cap Reverse Lunge w/ Reach x10/side Push Up Hold x30s for 2 reps Shoulder Slides x10 Lying T x10 Banded 1 Arm External Rotation x10/side

American KB Swing

3 x 8

Perfect Push Up

3 x MAX

Trap Bar Deadlift

3 x 8 @ 105 lb

Single Leg Jump to Land

3 x 4

Med Ball Shot Put

3 x 4

Anti-Extension Deadbug

3 x 8 @ 10 lb

Leg Destroyer 3 Rounds Hamstring Curl on Ball xMAX reps 80% ROM Goblet Squats xAMRAP 30s (use more weight week to week or try to complete more reps)

2 minutes of foam rolling in EACH of the following areas (Focus on the spots that need it the most) Glutes Quads Calves

2 rounds of the following exercises. Do both rounds of each exercise before moving onto the next. Scorpion x30s hold Elevated Pigeon x30s/side 2 foot hops x15s 1 Arm Row Hold x15s (use light weight) Explosive Push Up x5

Bonus WU JGF

1 round Glute Bridge Both Legs x25 Reverse Lunge Reach x10/side Push Up Hold x30s for 2 reps Dynamic Lying W x10 Lying T x10

Seated Chest Pass Rebound

Lateral Jump

Elevated Fast Pushup

Med Ball Slam

Band Resisted Lunge Start Stand

Bonus WU JGF

1 round Glute Bridge Both Legs x25 Reverse Lunge Reach x10/side Push Up Hold x30s for 2 reps Shoulder Slides x10 Lying T x10

Each drill should be done for 15 meters Both Forwards and Backwards Butt Kicks High Knees Single Leg Butt Kicks Side Shuffles Carioca

Each Sprint should be done for 15 meters Always walk back recovery 70% Speed x3 90% Speed x3 5m Side Shuffle Into Sprint x4/side

3 rounds Rest 90s between rounds Sprint 10x10

MB Side Toss

3 x 8

MB Side to Side Slam

3 x 8

Lower Warm Up JGF

1 round of each exercise Glute Bridge 1 Leg x25/side Glute Bridge Both Legs x25 Lateral Plank Raise w/ Press x10/side Split Stance Airplane x10/side Reverse Lunge Rotate x10/side

Cable Rear Delt Flys

3 x 8

Myagi’s

3 x 10

Incline DB Bench Press

3 x 8

Explosive Pushup

3 x 8

Single Leg RDL

3 x 8

Rotational Row

3 x 8

Arnold Press

3 x 8

KOT Split Squat on Box

3 x 8

Side Plank w/ Elbow Drop

3 x 8

ARM FARM 3 rounds of Max reps for each exercise. Do 1 warm up set of each for 10-15 reps and set it to a weight that you could get for 20 reps on the first set Cable Curls Chest Supported Lat Raise Tricep Pull Down

Lower Warm Up JGF

1 round of each exercise Glute Bridge 1 Leg x25/side Glute Bridge Both Legs x25 Lateral Plank Raise w/ Press x10/side Split Stance Airplane x10/side Reverse Lunge Rotate x10/side

4 rounds Cardio x27calories (choose any piece of equipment. Bike, rower, skier, treadmill etc…) Push Up Hold x30s SS Hold w/ Rotation x30s