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

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

Single Leg Hamstring Bridge ISO

2 x 30

Band Resisted Pogos

3 x 10

Overcoming isometric Rack Pull

3 x 10

Band Assisted Jumps, noncontinuous

3 x 8

Depth Drop → Box Jump

2 x 6

Barbell Front Squat

3 x 6

Squat Mobility

3 x 1

Landmine Reverse Lunge

3 x 8

Landmine Lateral Lunges

3 x 12

Optimal Pigeon Progressions

1 x 30

Lateral Lunge Lengthening

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

Hanging w/ Breathing

1 x 90

Perform 30 seconds or more of the following: Single Leg Sprinter Squat Single Leg Sprinter RDLs Kneeling T-Spine Rotations @wall w/ foam roller Shoulders CARs @wall 90/90 Hip Internal/External Rotations Active Ankle Mobility

Perform each for 80 seconds in each direction (broken up as needed for space constraints). Choose the level that suits your ability. Checkpoints: - Head over the foot, rotating at the body - Rotate the upper body, avoid stiffness - Ankle stiffness Extensive fwd/backward skipping 3 x 80s (levels 1-3) Extensive Cariocas 3 x 80s (levels 1-3)

Single Leg Hamstring Bridge ISO

3 x 30

Isometric Lunge

3 x 45

Stability Ball Rollout

2 x 20

Stability Ball Rollout/Up

2 x 20

Stability Ball stir-the-pot

2 x 20

Cable RDL to Row SA/SL

2 x 6

Alternating Horizontal Cable Chop

2 x 12

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

Hanging w/ Breathing

1 x 90

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

Max Sprint

6 x 1

Single Leg Lateral Plyo Progressions

1 x 30

Single Leg Elevated Pogos - Lateral to Vertical

2 x 20

Noncontinuous Bounding

3 x 10

Deadlift/RDL Eccentric Combo

3 x 6

Pull-Up

3 x 6

Single Arm Dumbbell Row

3 x 8

Stability Ball Hamstring Curl

3 x 12

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: - 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

Hanging w/ Breathing

1 x 90

Elevated Plyo Pushup

3 x 8

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 20

Dumbbell Z Press

3 x 8

Wide Stance Lengthening

1 x 30

Hamstring Flossing

1 x 30

Cooldown

1 x 5:00