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. - 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 Series lvl 2

Perform the following single pogo variations for 10 to 20 reps each. Be light and springy. 1 x 10 Zig Zag Line Hops (10 in each direction) 1 x 10-20 Double Leg Pogos for Height 1 x 10 Tuck Jumps

Weighted Rocker Jumps

2 x 6

Approach Max Effort Jump

2 x 2

Single Leg Approach Max Effort Jump

2 x 2

Barbell Front Squat

3 x 8

High Plank Shoulder Tap and Leg Lift

3 x 30

Dumbbell Step Out Lunge

2 x 8

Functional Single Leg Calf Raise

2 x 8

Elevated Pigeon Mobility

1 x 30

Cooldown

1 x 5:00

Zone 2 Cardio

1 x 20:00

Hanging with Knee Drive

1 x 90

Multi Positional Pushup Isometric

15, _ , _

Hand-supported Hip Airplane

3 x 8

Single Leg 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 Pogo Circuit lvl 2

Perform the following single pogo variations for 10 to 20 reps each. Be light and springy. Single Leg Zig-Zag Line hops x 10/s Single Leg Lateral hops high-to-low x 10/s Single leg Lateral hops over step x 10/s

Single Leg Elevated Pogos - Lateral to Vertical

3 x 20

Trap Bar Deadlift

3 x 8

Pull up/Chin up Progression Mastery

3 x 8

Single Arm Cable Row

3 x 8

Single Leg Hamstring Bridges

3 x 8

3D Groin Mobility

1 x 30

Hamstring Flossing

1 x 30

Cooldown

1 x 5:00

Phosphocreatine (PCr) Training

Think of this as a sprint workout. Extremely high power output (9-10 out of 10) with long rest periods. Work-to-Rest Ratio: Start with a 1:15 work-to-rest ratio (8 seconds of work, 2 minutes of rest). Over time, you will gradually increase the work duration and reduce the rest period for progressive overload. You can choose from the following exercises: Bike Sprints: Max effort on a stationary bike (preferred) Treadmill Incline Sprints: Set a treadmill at a steep incline (10-15%) and sprint at maximum effort. Sled Pushes: Push a weighted sled for maximum speed. Creative Choices: Feel free to get creative with any explosive movement like hill sprints or rowing sprints! RPE 9-10. Progression: Week 1: 8 seconds of work, 2 minutes of rest x 6 Week 2: 10 seconds of work, 2 minutes of rest x 6 Week 3: 10 seconds of work, 2 minutes of rest x 8 Week 4: 8 seconds of work, 1 minute 45 seconds of rest x 8 Week 5: 10 seconds of work, 1 minute 45 seconds of rest x 8 Week 6: 12 seconds of work, 1 minute 45 seconds of rest x 8

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 with Knee Drive

1 x 90

Pushup Clusters

3 x 4

Dumbbell Bench Press

3 x 10

Elevated Reverse Lunge

3 x 8

Single Leg Step Up

3 x 8

Standing Dumbbell Overhead Press

3 x 8

Med Ball Straight Leg Sit Up

3 x 10

Cooldown

1 x 5:00