Now that we've got our bodies right, it's time to start working on our strength and power. Let's take the foundation we made and start building a house!
FeaturesWARM UP
A
Start your lift out right! Let's get that body feeling good to rip today. CARs (Hip, Shoulder, Scaps, & T-Spine) x3e, Kickstand Airplane x8e, Split Stance Calf Raise x10e, Fwd Lunges x 10 yds, Reverse Lunges x 10 yds, Somersaults x10 yds, Bear Crawls x 10 yds, Butt Kicks x 20 yds, High Knees x 20 yds.
SPRINTS
B
Forward Facing Sprints. Sprint down and then walk back for recovery. 4 Reps x 15 yds
C1
Landmine Clean
2 x 10
C2
MB Side Toss
2 x 4
D1
Zercher Squats
3 x 5
D2
NCM Box Jump
3 x 4
E1
DB Bench
3 x 5
E2
Elevated Push Up Pops
3 x 6
E3
Wall Back Bends
@ 30
F1
Spring Ankle Position 1
2 x 45
F2
BP Copenhagen Plank
2 x 30
F3
Half Kneeling Is&Ts
2 x 8
G
Recovery Breathing
1 x 5:00
Prep
A
FB WARM UP 1
CARs & GROUND BASE: CARs (Hips, Shoulders, T-Spine, Ankles) Bear Rotations x8e Bear to Low Squat x8 Cartwheels xD/B DYNAMIC: Spidermans xD Backwards Walking RDLs xB Lateral Lunge to Curtsy Lunge x D/B
PLYOs/AGILITY
B
PLYOS: SL Low Pogos 2x10yds D/B Do one leg down and other leg back. Repeat for 2 rounds AGILITY: Back Tag 3x15s each round OR Cone Circle Transitions 2x6e
C1
BF Trap Bar Deadlifts
3 x 6
C2
Neutral Grip Pull Up
3 x 8
D1
DB Skater Squat
3 x 8
D2
Incline Row
3 x 10
D3
Split Stance Palof Rotation
3 x 8
E1
Landmine Lateral Squat Rocks
3 x 8
E2
Bench Hip Flexor
3 x 8
F1
DB Triceps Extension (Standing)
3 x 10
F2
Lovecchio Holds
@ 30
G
Recovery Breathing
1 x 5:00
Prep
A
CARs Routine
Perform one set of each joint exercise. Focus on the details! Slow and controlled throughout! Neck x5e Shoulders x3e Scaps x5e T-Spine x3e Toe Lifts x10e Hips x3e Knee x3e Ankle x5e Spinal Segmentations x2e
Recovery
B
Hip Mobility Day 1
2 min passive stretch 20s PAILs, 15s RAILs Rest 45s Repeat 2-3 Rounds Lift Offs x10 (15s hold last rep) Repeat on other side! Finishing Exercises: Hip CARs x3e Hip IR/ER x8e
Prep
A
Lower Body Warm UP 1
MOBILITY: 90/90 Switches x8e Pigeon Hinges x8e Pigeon T-Spine x8e Soleus Raise x8e DYNAMIC: Somersaults x10yds D/B Lunge to Knee Drive x10yds D Scoops x10 B Up and Over the Gate Lateral Lunges x10yds D/B High Knees x10yds D A Skips x10yds B Build Up Sprints: 50% D, 75% B, 100% D
SPRINTS
B
LATERAL START SPRINTS: x10 yds. Start facing sideways standing straight up. Then, load into your inside leg and explode off the line to start sprinting. If with a partner, alternate who starts the sprint so we can add in reactionary training too! Walk back for recovery. x2e (4 total)
C1
BF Rear Foot Elevated Split Squat
3 x 12
C2
Cycle Jumps
3 x 10
C3
Sideyling Glute Max
2 x 8
D1
Kickstand RDL
3 x 8
D2
Banded Overhead Reverse Crunch
3 x 10
D3
Low Box Step Down
3 x 8
E1
Sled March
@ 40
E2
Half Kneeling DB Swings
3 x 8
E3
Single Leg Hamstring Plank
3 x 25
F
Recovery Breathing
1 x 5:00
Prep
A
Upper Body Warm Up 2
MOBILITY: CARs: Shoulder x3e, Scaps x10e, Wrist CARs x5e 90/90 Switches to Hinge x8e Quadruped Hip Extension x8e Wall HK T-Spine x8e SS Calf Raise x8e DYNAMIC: Bear Crawl x10yds D/B (Backwards Back) Spidermans x10yds D Reverse Lunges x10yds B Duck Walk x10yds D/B Duck Line Pogo Hops
PLYOs/GAME
B
PLYOS: Single Leg Hurdle Hops 2x5e Ice Skaters 2x5e GAME (If with teammates): Handball or Spike Ball. Play to 3 points in Handball or 11 in Spike Ball AGILITY (if not able to play game): GOAT Drill x2: Count down by 3s from 101 Lateral Catches x5e
C1
Deadlift Overcoming Isometric
3 x 10
C2
Power Trap Bar Jumps
3 x 4
C3
Max Vertical Jump
3 x 3
D1
Incline Alt DB Bench
3 x 10
D2
Adductor Oblique
3 x 8
D3
Chin Up
3 x 8
E1
Birddog Row
3 x 8
E2
WTD Push Up
3 x 12
E3
Seated Band Rotation
3 x 10
F1
Swiss Ball IR/ER Press
3 x 8
F2
Jefferson Curls (Bodyweight)
3 x 6
F3
Farmer's Carry
@ 40
G
Recovery Breathing
1 x 5:00