Steady State Cardio

1 x 3:00

90/90's

3 x 10

Kneeling Hip Flexor Stretch w/ Lean

3 x 10

Thoracic Spine Rotations

3 x 10

Shoulder Y-T Raises

3 x 10

Banded Hip Flexor Pull

3 x 12

Single Leg Glute Bridges

3 x 12

Explosive Band Rotations

3 x 15

Banded Shoulder Circles

3 x 5

Lateral Hop & Hold

3 x 8

Single Leg Hop & Hold

3 x 6

Box Squats

3 x 6

Military Press

3 x 6

Romanian Deadlifts

3 x 8

Chin Ups

Air Bike

4 x 0:45

Kettlebell Swing

4 x 0:45

Steady State Cardio

1 x 3:00

Manual Ankle Dorsiflexion Mobilization

1 x 12

90/90 Hip Opener

1 x 12

Thoracic Spine Rotations

1 x 15

Banded Shoulder Internal Rotation

1 x 10

Dumbbell Shoulder External Rotation

1 x 10

Band Pull Aparts

1 x 12

Shoulder Y-T Raises

1 x 12

Dumbbell Shoulder Rotations

1 x 12

Lateral Hop & Hold

1 x 8

Depth Jump.

3 x 3

High Kneeling Medball Heave

3 x 5

Hurdle - Box Jump

3 x 3

DB Lateral Squat

3 x 6

Trap Bar Deadlift

4 x 6

Dumbbell Alternating Row

4 x 12

Air Bike

6 x 0:30

Steady State Cardio

1 x 3:00

90/90 RFE Hold

1 x 2 @ 0:10

Thoracic Spine Rotations

1 x 10

Cat Cow

1 x 8

Kick Up & Out

3 x 8

Shoulder Swimmers

3 x 5

Single Leg Glute Bridges

3 x 8

Split Stance Banded Walks

3 x 12

Band Pull Aparts

3 x 10

Bird Dog

3 x 6

3 Single Leg Hurdles

3 x 2

Hop Lateral

3 x 2

DB Bulgarian Split Squat

3 x 8

Dumbbell RDL

3 x 8

Standing Alternating Shoulder Press

3 x 8

Barbell Bent Over Row

3 x 8

Aerobic Power Interval Session A

For aerobic power work, our structure is 1:00 of work and 3:00 of rest and repeat x 4 rounds. For the 1:00 of work you should be going as hard as you possibly can. Even if the output fades through the minute, the effort should NEVER be fading. To keep some variety I like to use two exercises and go 30 seconds of each for these intervals. However if you prefer, we can keep to 1 exercise for every set. 30 seconds Kettlebell swings (HEAVY) 30 seconds Battle Ropes 3:00 rest Repeat x 4 rounds.

REMEMBER - All key coaching points are in the videos for every exercise! Check those out to make sure that you are getting the most out of every movement as you do them! . Repeat all exercises for 10-15 reps Make sure to keep control over all of your movements. The goal is not to rush through these exercises, but to really feel the stretch and challenge your range of motion 2-1-2 tempo through all movements - Pause at the end of your range of motion Focus on breathing through every exercise as well. Slow, controlled breaths as you move through every exercise 1.Lunging Teeter Totter Stretch - (Forward hits hip flexor, back hits hamstring) 2.World's Greatest Stretch - 3.Deep Squat Drop Ins 4.Standing Hip Hinges 5.Thoracic Spine Rotations 6.Shoulder Pendulum

Hand Eye Challenge

REMEMBER - All key coaching points are in the videos for every exercise! Check those out to make sure that you are getting the most out of every movement as you do them! As you move through these exercises, it is natural to start feeling frustrated if you aren't getting them right away. Breathe. They are not easy. . Working on your hand eye coordination on a recovery day is perfect as you are getting some really good mental capacity training in without putting your body through any high level of impact. . Put a clock on for every exercise and mark down the amount of time you can go without dropping a ball. The goal is to continue to build on this number as you go. . Pick 3 exercises and work for a total of 10-15 minutes rotating between the three exercises. . Juggling Single Hand Juggling Underhand Double Throw & Catch Overhand Double Throw & Catch Over Under Double Throw & Catch Off-Pace Double Throw & Catch (overhand / Underhand) Vertical / Horizontal Throws

Choice Cardio

1 x 20:00