Dynamic Warm Up #1

Dynamic Warm up will consist of 10-15m of each of the following. 1. Walking Lunge 2. Side Lunge 3. High Knee Pull 4. High Knee Run 5. Superman Stretch 6. Butt Kick Run 7. Leg Kicks 8. Side Shuffle 9. Grapevine Please reference video if unknown.

Activation Circuit #1

Monster walk variations will be completed for 10-15m each way and completed x 2 (IF AVAILABLE) 1. Forward and Back 2. Lateral Please reference video if unknown Activation exercises will be completed for 10 repetitions each x 2 1. Single Leg Hip Thrust 2. Side Plank Leg Lift 3. Single Leg Calf Raise 4. Knees over toes Calf Raise Please reference video if unknown

Plyo Hurdle Warm Up

Set up 4 Hurdles evenly apart and complete the following. Jump Holds - Jumping over hurdle landing athletically and resetting before each jump. Repeat x 2 Double Contact - Jumping over each hurdle with a little reactive jump inbetween each. Land the last one as a jump hold. Repeat x 2 Reactive Jump - Continues Jumping over the hurdles spending as little as possible time on the ground. Land the last. Repeat x 2 Single Foot Jump Hold - as above Repeat x 2 on each leg Single Foot Reactive Jump - as above Repeat x 2 on each leg

Wall March - Singles

2 x 8

Wall March - Doubles

2 x 8

Wall Run

2 x 0:05

Banded Run - Limb Velocity

2 x 0:08

Banded Broad Jump

2 x 5

Max Effort Broad Jump

2 x 5

Trap Bar Deadlift

3 x 12

Incline Alternating DB Bench Press

3 x 20

Athletic pallof press

3 x 20

DB Reverse Lunge

3 x 10

Chest-Supported DB Row

3 x 20

Dead Bug

3 x 20

Isometric Rear Foot Elevated Split Squat HOLD

2 x 0:20

Copenhagen - Short Lever Isometric Hold

2 x 0:15

Dynamic Warm Up #1

Dynamic Warm up will consist of 10-15m of each of the following. 1. Walking Lunge 2. Side Lunge 3. High Knee Pull 4. High Knee Run 5. Superman Stretch 6. Butt Kick Run 7. Leg Kicks 8. Side Shuffle 9. Grapevine Please reference video if unknown.

Activation Circuit #1

Monster walk variations will be completed for 10-15m each way and completed x 2 (IF AVAILABLE) 1. Forward and Back 2. Lateral Please reference video if unknown Activation exercises will be completed for 10 repetitions each x 2 1. Single Leg Hip Thrust 2. Side Plank Leg Lift 3. Single Leg Calf Raise 4. Knees over toes Calf Raise Please reference video if unknown

Plyo Hurdle Warm Up

Set up 4 Hurdles evenly apart and complete the following. Jump Holds - Jumping over hurdle landing athletically and resetting before each jump. Repeat x 2 Double Contact - Jumping over each hurdle with a little reactive jump inbetween each. Land the last one as a jump hold. Repeat x 2 Reactive Jump - Continues Jumping over the hurdles spending as little as possible time on the ground. Land the last. Repeat x 2 Single Foot Jump Hold - as above Repeat x 2 on each leg Single Foot Reactive Jump - as above Repeat x 2 on each leg

Skaters

2 x 8

Lateral Box Jump

2 x 8

Lateral Bound 2 Box Jump

2 x 8

Goblet Squat

3 x 12

Seated DB Press

3 x 12

Sprinter Sit up

3 x 12

Single Leg Box Squat

3 x 10

Bird Dog Row

3 x 12

3 Cone Single Leg Balance

3 x 10

Plank Taps

2 x 20

Wall Sit

2 x 0:30

Dynamic Warm Up #1

Dynamic Warm up will consist of 10-15m of each of the following. 1. Walking Lunge 2. Side Lunge 3. High Knee Pull 4. High Knee Run 5. Superman Stretch 6. Butt Kick Run 7. Leg Kicks 8. Side Shuffle 9. Grapevine Please reference video if unknown.

Activation Circuit #1

Monster walk variations will be completed for 10-15m each way and completed x 2 (IF AVAILABLE) 1. Forward and Back 2. Lateral Please reference video if unknown Activation exercises will be completed for 10 repetitions each x 2 1. Single Leg Hip Thrust 2. Side Plank Leg Lift 3. Single Leg Calf Raise 4. Knees over toes Calf Raise Please reference video if unknown

Plyo Hurdle Warm Up

Set up 4 Hurdles evenly apart and complete the following. Jump Holds - Jumping over hurdle landing athletically and resetting before each jump. Repeat x 2 Double Contact - Jumping over each hurdle with a little reactive jump inbetween each. Land the last one as a jump hold. Repeat x 2 Reactive Jump - Continues Jumping over the hurdles spending as little as possible time on the ground. Land the last. Repeat x 2 Single Foot Jump Hold - as above Repeat x 2 on each leg Single Foot Reactive Jump - as above Repeat x 2 on each leg

Wall March - Singles

2 x 8

Wall March - Doubles

2 x 8

Wall Run

2 x 0:05

Banded Run - Limb Velocity

2 x 0:08

Banded Broad Jump

2 x 5

Max Effort Broad Jump

2 x 5

Trap Bar Deadlift

3 x 12

Incline Alternating DB Bench Press

3 x 20

Athletic pallof press

3 x 20

DB Reverse Lunge

3 x 10

Chest-Supported DB Row

3 x 20

Dead Bug

3 x 20

Isometric Rear Foot Elevated Split Squat HOLD

2 x 0:20

Copenhagen - Short Lever Isometric Hold

2 x 0:15

Dynamic Warm Up #1

Dynamic Warm up will consist of 10-15m of each of the following. 1. Walking Lunge 2. Side Lunge 3. High Knee Pull 4. High Knee Run 5. Superman Stretch 6. Butt Kick Run 7. Leg Kicks 8. Side Shuffle 9. Grapevine Please reference video if unknown.

Running Tech PREP

Complete the following in order - please refer to videos if needed 1. Wall March Single x 8 2. Wall March Doubles x 8 each side 3. Wall Runs x 2 (4 seconds as fast as possible) 3. A March (10m up and back) 4. A Skip (10m up and back)

Top Speed Sequence

3 x 15m Skip for height getting higher each time 3 x 20m Skip for distance 3 x 15m Stiff leg run 3 x 20m Stiff leg bound 4 x 30m tempo sprint (reach max) each exercises use walking back as rest time.

Speed Shuffle

2 x 5 @ 10

Speed Shuffle to Sprint

2 x 5 @ 10

Lateral Start Sprints

2 x 5 @ 10

30m Shuttles

Set up a 30 m shuttle run with cones @ 0m / 5m / 10m / 15m Shuttle run is up and back to each cone (1) rep Complete a rep of the 30m shuttle run on the minute every minute for 8 minutes (rest is what ever you have left of the minute) MAX EFFORT for every run - this is sprinting :)