Burnside Gym Warmup #3

CARs Single Leg Lowers - 8 ea leg Single Leg Glute Bridge - 10x ea Down Dog to Deep Lunge Rotation - 3xea 90/90 Hip Flow/Rotations - As needed Lunge Matrix 3x each leg Front Plank - 30s Lateral Bounds - 6ea direction Pogo - 30s

Depth Jump

3 x 6

Standing Cable Press

3 x 6

Med Ball Rotational Throw

3 x 10

DB Reverse Lunge

3 x 10

Landmine Press

3 x 10

Front Plank

3 x 0:45

Landmine SLDL

3 x 8

DB Bench Press

3 x 8

Pull-Up

3 x 8

Belly Breathing

1 x 3:00

On Field Warm Up #2

CARs 2. Forward Lunge to reverse Lunge 5x ea 3. Quad Nordic 1x 6-8 4. Downward Dog to Cobra 1x 6-8 5. Lateral Lunge 5x ea 5. Push-Ups 1x 6-8 6. T-Spine Rotations 1x 6-8 7. Side Plank w/Rotation 1x 6-8

Burnside Onfield Prep #1

10-15yards each: Forward/backward Skip Lateral Skip Cross in Front Skip Jog to Backpedal Shuffle Carioca Run Skip for Height Skip for Distance Build Up Sprint Anything Else you like to do

Tempo Runs

3 x 5 @ 160

Burnside Gym Warmup #3

CARs Single Leg Lowers - 8 ea leg Single Leg Glute Bridge - 10x ea Down Dog to Deep Lunge Rotation - 3xea 90/90 Hip Flow/Rotations - As needed Lunge Matrix 3x each leg Front Plank - 30s Diagonal Bounds - 6ea direction Pogo - 30s

Switching Split Squat Jumps

3 x 4

Plyo Push-Up

3 x 6

Hex Bar Deadlift

3 x 8

Incline DB Bench Press

3 x 8

Copenhagen Plank

3 x 20

TRX Hamstring Curl

3 x 8 @ 2110

Physioball Rollout

3 x 8 @ 2110

1/2 Kneeling Single Arm Cable Row

3 x 8

Elevated Single Leg Body Weight Calf Raise

2 x 25

Belly Breathing

1 x 2:00

On Field Warm Up #2

CARs 2. Forward Lunge to reverse Lunge 5x ea 3. Quad Nordic 1x 6-8 4. Downward Dog to Cobra 1x 6-8 5. Lateral Lunge 5x ea 5. Push-Ups 1x 6-8 6. T-Spine Rotations 1x 6-8 7. Side Plank w/Rotation 1x 6-8

Burnside Onfield Prep #1

10-15yards each: Forward/backward Skip Lateral Skip Cross in Front Skip Jog to Backpedal Shuffle Carioca Run High Knees Skip for Height Skip for Distance Build Up Sprint (slowly build speed from slow jog to full sprint over 40 yards. Only sprint for the last 5) Any other warm up you like to do

Sprint Power Intervals

1 x 5 @ 8

Burnside Dynamic Warm Up #1

all for 10yards: Knee Hugs Leg Cradles Quad Pulls Frankensteins Worlds Greatest Lateral Lunge to Saker Squat March Skip (A-skip) High Knees Lateral Skip (both dir) Single Leg Kick back and hold (squeeze glute) Jog to Back Pedal Back Pedal to Jog Low Shuffle Push Carioca step-step-jump and stick (rt,lf,rt than lf,rt,lf)

Burnside Onfield Prep #1

10-15yards each: Forward/backward Skip Lateral Skip Cross in Front Skip Jog to Backpedal Shuffle Carioca Run Skip for Height Skip for Distance Build Up Sprint Low A Run Med A Run High A Run

Lateral Hop

2 x 15

Lateral 1/2 Kneel Start

1 x 5

Y Cut Drill

1 x 3

Aerobic Power Shuttle

1 x 4:00 @ 3

Cardiac Output

1 x 30:00