Athlete Performance Warm Up 1

Complete this circuit over the course of 5 - 10 minutes. Aiming for 1 - 3 Rounds through, based on feel. 1. Single Leg Glute Bridge x 15 ES 2. Kneeling Side Plank Leg Lift x 15 ES 3. Side Lying Adductor Raise x 15 ES 4. Plank Reach x 20s 5. Prone Y Hold x MAX (add 1 - 3kg per hand if possible). 6. Iso Lunge Calf Raise x 10 ES

Tall Power Clean

4 x 3

Single Leg Box Jump

3 x 3

Box Squat

12, 10, 10, 8, 8

Assisted Dip Machine

3 x 10

Single Arm + Leg Overhead Press

3 x 6

T Bar Row

3 x 6

Bike Erg

4 x 4:00 @ 8, 3, 9, 3

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.

Bench Press

12, 10, 10, 8, 8

Assisted Chin Up Machine

12, 10, 8

Oblique Bend

3 x 8

Sled Push + Rope Pull

4 x 10

3 Rounds AFAP (As fast as possible), try to not rest at all. - 15 Calories Ski Erg / Erg of Choice - 12 Landmine Push Press (6 ES) - 8 Plate Sit Ups Shouldn't take more than 5 - 10 minutes here, good luck.

Plyometric Warm Up 3

To start: ~3 - 5 Minutes on Erg of Choice After: All distances are ~5 - 10m 1. Forward Pogos 2. Alternating Pogos 3. Single Leg Pogos (Right) 4. Single Leg Pogos (Left) 5. Pogo Skips 6. Power Skips 7. Hip Snatch Jumps (on the spot) 8. Hang Snatch Jumps (on the spot) *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

Smith Machine Pistol Squat to Bench

12, 10, 10, 8, 8

GHD Nordic Hamstring Curl

3 x MAX

DB Floor Press

3 x 12

Pendlay Row

3 x 6