Plyometric Warm Up

To start: ~5 Minutes on Erg of Choice After: All distances are ~5 - 10m 1. Banded Lateral Walk (band not necessary if unavailable) 2. Heel to Toe Walk 3. Lateral Pogos 4. Single Leg Lateral Pogos 5. Lateral Jumps 6. Crossover Lateral Bounds 7. Backwards Butt Kicks 8. Back Pedal with Butt Kicks 9. Half Kneeling Start to Acceleration *Note that if you don't have access to turf or an area to complete this, let your Coach know.

Hip Power Snatch

4 x 3

Single Leg Box Jump

4 x 3

Hack Squat

5 x 6

Neutral Grip Cable Lat Pulldown

12, 12, 10, 8

This program is ideally run towards the end of the Off-Season in a period where you need to prepare your fitness. If this isn't you, feel free to adjust this section based on feel. They are intended to be quite simple so you can focus on rhythm and pacing rather than skill. Set a 10 Minute Timer on your phone. Try to only rest during the OFF time, pick up where you left off. 90s ON / 30s OFF Rep Scheme: Try to get this done in the time. 10 - 8 - 6 - 4 - 2 - OA DB Floor Press (complete reps each side) - Assault Bike Calories E.g. So you'd complete 10 x OA DB Floor Press each side, 10 x Calories on Assault Bike, then 8 x OA DB Floor Press each side, then 10 x Calories on Assault Bike, then 6... etc.

Bench Press

12, 8, 6, 6, 5, 5

Iso Lunge Calf Raise

4 x 20

T Bar Row

12, 8, 6, 6

Smith Machine Step Up

3 x 8

Single Leg Seated Machine Hamstring Curl

3 x 8

Machine Back Extensions

2 x 20

Hip Adductor Machine

2 x 20

Plyometric Warm Up 2

To start: 1. 5 Minutes on Erg of Choice 2. After, Foam Roll lats for 2 x 30s each side. After: All distances are ~5 - 10m (usual turf in gyms). 1. Single Leg Hops 2. Backwards Single Leg Hops (same as above, just go backwards) 3. Hands on Hips Triple A-Switch 4. Hands on Hips Ankling 5. Broad Jumps (NOT for distance, just jump and absorb landing) 6. Single Leg Broad Jumps (same as above, gentle on the knees) 7. Continuous Broad Jump (absorb, absorb, absorb) *Note that if you don't have access to turf or an area to complete this, let your Coach know.

Front Squat to Box

5 x 6

Reactive Skater Jumps

4 x 0:20

Split Jerk Lunges

4 x 6

Single Leg Kettlebell Romanian Deadlift

4 x 6

Machine Chest Press

3 x 15

3 Rounds: As Fast a Possible. Ouch. 45s Wall Handstand Hold 10 Calories Ski Erg 10 Heavy Renegade Rows Couple of things to get your out of the comfort zone this week. Of course do the handstand hold against a wall (e.g. walk your legs up to a hard height and hold).