Squat Dynamic Warmup Circuit

Foam roll: thoracic, gluts, hamstrings, IT Leg Swing Series: front to back, abduction/adduction, rotation x 5 each leg BW Squat x 10 BW Lunge, alternating x5 each leg BW Lateral lunge x 5 each leg

Linear Skips

1 x 20

Monster walks

1 x 10

Vertical Jump (Test)

3 x 1

Box Squat

4 x 5 @ 50, 60, 70, 80 %

Depth Drop

4 x 3

Band Assisted Jumps

4 x 10

Mountain Climber

2 x 20

Parallel Base MB Scoop

2 x 8

SL Vertical Jump into SL Lateral Bound

2 x 10

Isometric Hip Bridge Hold: Straight leg

1 x 0:45

Super Quad Stretch

1 x 30

Butterfly Stretch

1 x 00:30

SL Calf Stretch - Band

1 x 30

Recovery Circuit

Choose 3 to complete: 1. Tempering on bottom of feet 2. Tempering on Calves 3. Tempering on Glutes / Hamstrings 4. Tempering on Low Back / T spine 5. Tempering on Pecs / Bis / Tris 6. Tempering on Quads / Adductors 7. Tempering on Forearms

Post Workout Upper Body Mobility Routine

1 x 10:00

Walk

1 x 20:00

Active Recovery

1 x 20:00

Warm-Up Circuit 1

Jumping Jacks 1 x 25 reps Fast Feet 2 x 5 seconds Reverse Lunge w/ Rotate 1 x 5 reps each side Forward Lunge (elbow to ankle) w/ Twist 1 x 5 reps each side Tuition Squat 1 x 5 reps Arms Swings 1 x 10 reps Chest Openers / Sliders 1 x 5 reps

TK MB Scoop

2 x 4

Pogo Jumps

2 x 10

Trap Bar Deadlift

4 x 5 @ 50, 60, 70, 80 %

Vertical Jumps - Continuous

4 x 4

Seated Box Jump

4 x 2

SL Band Assisted Jumps

4 x 10

Side Plank

3 x 10

GHD Reverse Hyperextensions

3 x 8

Elevated Calf Raise

2 x 8

Isometric Lunge Hold

2 x 10

Quick Cooldown Stretch

Superquad x30s /side Hamstring x30s / side Lat Stretch x30s / side pec stretch x30s / side

Recovery Circuit

Choose 3 to complete: 1. Tempering on bottom of feet 2. Tempering on Calves 3. Tempering on Glutes / Hamstrings 4. Tempering on Low Back / T spine 5. Tempering on Pecs / Bis / Tris 6. Tempering on Quads / Adductors 7. Tempering on Forearms

Post Workout Upper Body Mobility Routine

1 x 10:00

Walk

1 x 20:00

Active Recovery

1 x 20:00

Activation Circuit A

Perform 2 Rounds: Straight Leg Dead Bugs x 5 each arm Curtsy Lunge x 3 each (no weight) Sumo Squat w/Rotations x 3 each side Linear Pillar Skips x 10 yards

Elevated quick feet drills

2 x 10

Alternating Step Up

3 x 12

Hanging Knee Raise

3 x 10

Single Leg Box Jump

3 x 4

RDL - Barbell

2 x 6

Wall Calf Raise

2 x 15

Seated Tibialis Raise - KB

2 x 15 @ 10 lb

Lateral Sled Drag

2 x 20

Lower Body Band Stretches

1 x 3:00