Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - A Skips in Place, 30 seconds - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

Double Leg Pogo Circuit

Pogos are a plyometric exercise focusing on developing lower leg explosiveness, specifically targeting the ankle and calf muscles. Stand tall with your feet hip-width apart. Bounce lightly off the balls of your feet, using only your ankles to push off the ground—keep your knees mostly straight (but not locked). Focus on quick, springy hops, landing softly each time and immediately bouncing back up. Perform the following pogo variations for 10 (beginner) to 20 (advanced) reps each. 2 x 10 - 20 Double Leg Pogos for Height 2 x 10 - 20 Forwards and backward (10 in each direction) 2 x 10 - 20 Continuous sideways hops (10 in each direction) 2 x 10 - 20 Zig Zag Line Hops (10 in each direction)

Penultimate Arm Swing Action (explanation)

1 x 1

Approach Max Effort Jump

4 x 2

Single Leg Approach Max Effort Jump

4 x 2

Goblet Squat

3 x 8

High Plank

3 x 30

Assisted Max-depth Cossack Squat

3 x 10

Single Leg Calf Raise

3 x 8 @ 0 lb

Optimal Pigeon Progressions

1 x 30

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Extensive Skipping

For your extensive skipping circuit, focus on covering distance while maintaining a steady rhythm and controlled movement. Use your arms to help with the rhythm, swinging them naturally with each step. The goal is to keep a quick, light pace, moving across the space without too much vertical movement. This will help build your endurance and improve your overall coordination. Stay relaxed and consistent throughout each round. Perform each exercise for the specified time, split evenly between two directions. If space is limited, break the time up as needed, making sure to spend half the time going in one direction and the other half going in the opposite direction. Choose the level that suits your ability. It's also worth practicing all of these levels to develop better control and coordination. Extensive Skipping: Extensive forward/backward skipping ("a skips") - 3 sets of 60 total seconds Level 1: Foot over ankle Level 2: Foot over mid-shin Level 3: Foot over the knee Extensive Cariocas - 3 sets of 60 total seconds Level 1: Open/Close the gate Level 2: Low Carioca Level 3: High Knee Carioca

Hanging w/ Breathing

1 x 90

Pushup Isometric

3 x 15

Single Leg Hamstring Bridge ISO

3 x 30

Two legged Wall Sit

3 x 45

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Single Leg Hip Hinge (explaination)

1 x 1

Single Leg Pogo Circuit

Perform the following single pogo variations for 10 to 20 reps each. Be light and springy. 2 x 10/s Single Leg Line hops 2 x 10/s Zig Zag Line Hops (10 in each direction) 2 x 10/s Continuous sideways hops (10 in each direction)

Single Leg Lateral Plyo Progressions

15, 20, 25

Standing Vertical Jump

3 x 6

Kickstand RDL

3 x 8

Chin Up

3 x 6

Single Arm Dumbbell Row

3 x 8

Hamstring Slider Curl (progressive)

3 x 8

Lat Stretch

1 x 30

Hamstring Flossing

1 x 30

Cooldown

1 x 5:00

Zone 2 Cardio

1 x 20:00

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Hanging w/ Breathing

1 x 90

Elevated Plyo Pushup

3 x 6

Split Stance Med Ball Slam

3 x 6

Rear Foot Elevated Split Squat (progressions)

3 x 8

Dumbbell Bench Press

3 x 8

Walking Dumbbell Lunges w/ Rotation

3 x 16

Standing Single Arm Overhead Press

3 x 8

Hamstring Flossing

1 x 30

Cooldown

1 x 5:00