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 3

Perform the following single pogo variations for 10 to 20 reps each. Be light and springy. 1. Double Leg Pogo + Jump 1 x 10 (count the jump) 2. Alternating Split Stance, Max Effort Pogos 1 x 10 Perform the following over ~10 yards (down and back). A1. Hops 2-Forwards 1-back x 1 B1. Two-legged Diagonal Bounds x 1

Power Complex

Contrast training pairs heavy, high-force movements with lighter, high-speed exercises to enhance power across the spectrum. In this complex, you'll choose your exercise pairings. Be sure to select exercises you can perform with good form and appropriate weight, ensuring you feel explosive and powerful. Exercise #1 - Heavier, high-force movement. Options include (from beginner to advanced) weighted jump (10% of body weight), kettlebell swing, dumbbell high pull, barbell high pull, and the barbell hang clean. Exercise #2 - Light, high-speed movement. Standing vertical jump, Seated Box Jump. 2-4 sets of 3-6 reps for each exercise (start on the lower end, progress over time) 2-4 minutes of rest between sets Weeks 1-2: 2 sets of 3-6 reps Weeks 3-4: 3 sets of 3-6 reps Weeks 5-6: 4 sets of 3-6 reps

Max Effort Freestyle Jumps

Following our power complex, the goal of these jumps is to continue to track your progress on your actual vertical jump height. The goal here is to get 5-10 max effort jumps in of varying types. Find something to high point. It doesn't matter if it's a basketball hoop or a ceiling; maximum effort requires intention. These should be a mix of 2-footed jumps and 1-footed jumps. Keep track of what you can reach with your jumps and see how this progresses week-to-week. Quality over quantity is crucial in jump training to ensure maximum power output without sacrificing technique or increasing injury risk.

Barbell Box Squat, Low Box

3 x 6

Long Lever Forearm Bridge

3 x 20

Dumbbell Step out Lunge to Clean

2 x 8

Standing Calf Raises

2 x 8

Optimal Pigeon Progressions

1 x 30

Cooldown

1 x 5:00

Zone 2 Cardio

1 x 20:00

Copenhagen Plank Progressions

For isometrics, start with progressing to 30 seconds of holding and then work up to 10 reps. Knee Bent Copenhagen ISO: Start in a side plank position with your top leg bent at 90 degrees and your foot resting on an elevated surface (such as a bench). Engage your core and hold the position, ensuring your body is in a straight line from head to toe. Focus on stabilizing through the hips and maintaining balance. Knee Bent Reps: Begin in the same position as the knee bent iso. Instead of holding the position, perform small controlled reps by lifting your hips and lowering them back down, maintaining a steady pace and strong core engagement throughout the movement. Straight Leg ISO: Progress to extending your top leg straight and holding it in a side plank position. Keep your body in a straight line, and hold the position, focusing on engaging your core and stabilizing through the hips. Straight Leg Reps: From the straight leg iso position, perform controlled reps by raising and lowering your hips, keeping your leg straight and body in alignment as you go through the movement. Focus on fluid movement and maintaining balance.

Pushup to Downdog

3 x 6

Isometric Single Leg Hamstring Bridge

3 x 30

Med Ball Core Circuit

3 rounds of each with a brief rest between. 1. Med Ball Straight Leg Sit-Up x 10 2. Med Ball Oblique Straight leg Sit-up x 5 per side 3. Med Ball Sprinter Crunch x 5 per side Med ball 4-10lbs

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

Skater Jumps with Med Ball Rotation

3 x 20

Single Leg Forwards Hop into High Hop noncontinuous

3 x 3

Trap Bar Deadlift

3 x 6

Horizontal Inverted Row

3 x 8

Single Arm Cable Lat Pulldown

3 x 8

Nordic Curl

3 x 5

Cooldown

1 x 5:00

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

Anaerobic Capacity/Aerobic Power

Workout: 6-8 reps of 1 min on 2 min off at 80-90% max heart rate. Details below: Warm-Up: Start with an easy jog for 5-10 minutes at a comfortable pace to get your heart rate up and muscles warmed up. If you're on a treadmill, keep the incline at 0-1 to mimic flat ground. Use this time to focus on steady breathing and loosening up. Intervals: The main workout consists of 6-8 reps of 1-minute hard effort, followed by 2 minutes of active recovery (1:2 work: rest ratio). For the 1-minute effort, aim to push yourself at a challenging pace. If you’re on a treadmill, consider increasing the incline to 1-3% to simulate outdoor terrain or make the effort harder. If running outdoors, focus on maintaining a strong pace. The speed or intensity of your effort will depend on your fitness level. Use the first week to experiment with your pace and adjust as needed. The goal is to gradually increase intensity week by week—either by running faster, increasing the incline, or covering more distance during the intervals. For the 2-minute recovery, slow down to a walk. Focus on deep, intentional breaths to recover as quickly as possible, transitioning to nasal breathing once you’re ready. Tips for Progression: Start with 6 reps for a few weeks, then 7, then 8. On a treadmill: Increase speed or incline as you get stronger week-to-week. Outdoors: Use a track to measure how far you run during each interval and aim to increase that distance gradually. If you’re running on trails or streets, a wearable device can help track your progress. Cool-Down: End with a 5-10 minute walk or light jog, focusing on bringing your heart rate back down and relaxing your breathing.

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 Progressions

1 x 90

Dumbbell Push Press

2 x 6

Barbell Bench Press

3 x 6

Dumbbell Rear Foot Elevated Split Squat

3 x 8

Close Grip Pushup

8, MAX

Single Leg Skater Squat

2 x 6

Progressive Hollow Holds

2 x 20

Cable Chop

2 x 8

Cooldown

1 x 5:00