Floor Warm Up B

Ankle Rolls x 10 each Active Hamstring Stretch x10/side Supine Scorpions x 8/side Prone Scorpions x 8/side Quadruped Leg Swing x 8/side Quadruped Hip Rotations x 10 each Hip Flexor To Hamstring Stretch x 8 each Adductor Rockback x 10/side Ankle Jack Knife x 10/side

20-30 meters per movement 1-2 sets as needed/or based on available time walkback rest between exercises rest as needed in between sets Jog A-Skip Baby Primetime Open Hip Backward Skip Close Hip Forward Skip Walk If performing two sets, the second set should progress the intensity from the first If performing one set, you can progress range or intensity throughout the set

5 each leg 1-2 sets as needed/or based on available time walkback rest between exercises rest as needed in between sets Walking Quad Stretch Walking Hamstring Scoop Walking Knee Hug Walking Hip Cradle Walking RDL and Reach Walking Lunge and Reach If performing two sets, the second set should progress the intensity from the first If performing one set, you can progress range or intensity throughout the set

20-30m per movement 2 sets done at 7/10 intensity walkback rest between exercises rest as needed in between sets Skip for Distance Skip for Height Prime time

Tempo Runs

8 x 50

Weight room Warmup

Move for 5 minutes. Elbow Plank x 30s Side Plank x 30s/side Cook Hip Lift x 10/side Hip Hinges x 15 Inchworm to Pushup x 5 Squat x 15 Single Leg Deadlift x 8/side Forward Lunge x 5/side Lateral Lunge x 5/side TRX Rows x 10

DB Split Squat

2 x 12

1-Arm DB Row

2 x 12

DB Alternating Bench Press

2 x 12

Feet Elevated 1-Leg Hamstring Bridge

2 x 12

1-Leg DB Calf Raises

2 x 12

DB 2-Way Raise

2 x 12

Modified Adductor Plank

2 x 0:15

Plate Straight Leg Sit Ups

2 x 12

Cardio

1 x 30:00

Plank March

2 x 0:30

Side Plank on Elbows

2 x 0:30

Hollow Hold

2 x 0:30

Supermans

2 x 0:30

Hold stretch position for 5 deep breathes each rep Active Hamstring Stretch x 6 Couch Stretch x 6 Side Lying T-Spine Stretch x 6 Calf Stretch x 6 Pigeon Stretch x 6 each

Floor Warm Up B

Click images to show video demonstrations Ankle Rolls x 10 each Active Hamstring Stretch x10/side Supine Scorpions x 8/side Prone Scorpions x 8/side Quadruped Leg Swing x 8/side Quadruped Hip Rotations x 10 each Hip Flexor To Hamstring Stretch x 8 each Adductor Rockback x 10/side Ankle Jack Knife x 10/side

Agility Session Warm Up

Click images to show video demonstrations 10-20m each way, per movement 1-2 sets as needed/or based on available time walkback rest between exercises rest as needed in between sets Lateral shuffle Forward-backpedal 45 cut Jump cut Forwards skip Backwards skip Curve Backpedal crossover Crossover run Lateral skips If performing two sets, the second set should progress the intensity from the first If performing one set, you can progress range or intensity throughout the set

5 each leg 1-2 sets as needed/or based on available time rest as needed in between Lateral lunge to crossover lunge Mountain climber hip hike Warrior lunge Plank to jack knife w/ toe touch If performing two sets, the second set should progress the intensity from the first If performing one set, you can progress range or intensity throughout the set

Multi Jump: Rudiment Series

1 x 10

Weight room Warmup

Move for 5 minutes. Elbow Plank x 30s Side Plank x 30s/side Cook Hip Lift x 10/side Hip Hinges x 15 Inchworm to Pushup x 5 Squat x 15 Single Leg Deadlift x 8/side Forward Lunge x 5/side Lateral Lunge x 5/side TRX Rows x 10

Goblet Squat

2 x 12

HK 1-Arm Lat Pulldown

2 x 12

Incline DB Bench Press

2 x 12

2DB Single Leg Deadlift

2 x 12

1-Leg Seated Calf Raise

2 x 15

DB Bicep Curls

2 x 15

Weighted Side Plank

2 x 0:20

Weighted Plank Hold

2 x 0:20