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

Hang Power Clean

3, 3, 3, 1, 1

Single Leg Lateral Box Jump

3 x 3

Front Squat to Box

8, 8, 6, 4

DB Bench Press

3 x 8

Single Leg DB RDL

3 x 6

Assisted Chin Up Machine

10, 8, 6, 6

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.

Pause Split Jerk + Split Jerk

5 x 1

Vertical Jump

3 x 3

Floating Trap Bar Deadlift

8, 8, 6, 4

Floor Press

12, 10, 8

Heels Elevated Wall Sit

3 x 60

Standing Hamstring Curl Machine

3 x 8

Running Warm Up 1

To start: ~2 - 4 Minutes Foam Rolling based on feel. After that, complete the following stretches for ~20 seconds each for 1 - 3 rounds. 1. Downdog Heel Taps 2. Pigeon Stretch 3. Lizard Stretch Lastly: All distances are ~5 - 10m 1. Alternating Toe Touches 2. Butt Kicks (properly, watch video) 3. A-March with Hands on Hips 4. A-Skips 5. Hands on Hips Triple A-Switch *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

Banded Pogo Jumps

3 x 10

Smith Machine A Switches

5 x 6

Neutral Grip Cable Lat Pulldown

3 x 8

Hip Adductor Machine

3 x 12