Shinbox with Rotation

1 x 8

Sidelying T-Spine Rotation

1 x 6

Table Top

1 x 5

Glute Bridge Hold

1 x 20

Side Plank

1 x 20

Baby Squat

1 x 5

SL RDL to Forward Lunge

1 x 5

Pogos (Quickness)

2 x 50

Drop Squat

2 x 5

Wtd. Squat Jump (height)

3 x 3

MB Slam

3 x 6

Deep Squat Drop Landing

3 x 3

Goblet Split Squat

3 x 5 @ 5

Tempo Push-Up

3 x 5 @ 3

DB Supported 1-Arm Row

3 x 10

Farmers Walk

3 x 40

SL Shoulder Supported Hip Thrust

3 x 15

Wall SL Calf Raise Combo

3 x 6

Sled Push/Pull

1 x 600

Hip Rock Combo

2 x 5

Sidelying Windmill

2 x 5

Glute Mobilization

1 x 8

Glute Bridge March

2 x 5

Lateral Squat Shift with Bounce

2 x 5

SL RDL to SL Squat

2 x 5

Rotational Drop Squat

2 x 5

Jump Rope

2 x 50

ED circuit 1

5 minutes - complete as many rounds as you can Step-up x5ea TRX row or cable row x6 Squat jump x5

ED Circuit 2

5 minutes - complete as many rounds as possible Push up x5 RDL or Leg Curl x5 Long Jump x5

WC 30/30 Circuit

PICK 5 EXERCISES Sled Push/Backwards Sled Drag Farmers Walk 10yd Continuous Shuffle 10yd Continuous Run Medball Slam Bear Crawl Pogos 10yd Forward/Backward Skip Medball Rotational Slam :30 work/:30 rest between exercises Rest 1:00 between each round 5 ROUNDS

Shinbox With Reach

1 x 5

Seated Hip Hovers

1 x 10

Seated Hip 90/90

1 x 10

Straight Leg Kick

1 x 10

Glute Bridge

1 x 10

Split Squat with Calf Raise

1 x 10

Good Morning with Reach

1 x 10

Single Leg Pogos

1 x 25

Drop Split Squat

1 x 5

DB Bench Press

4 x 8

Chin-up Hold

4 x 20

Band Wide Stance Anti-Rotation Press

3 x 5

Spanish Split Squat Hold

3 x 25

DB SL RDL

3 x 6

Cable Facepull

3 x 12

Suitcase Carry

3 x 30

DB Seated Calf Raise

3 x 12

Band Deadbug

3 x 6

DB/KB Lateral Squat Hold

3 x 20

Gambetta Leg Circuit

3 x 20