Body Weight

Dynamometer Grip Left *Camry

Dynamometer Grip Right *Camry

SMR/Foam Rolling Series

1 x 1

RPR Zone 1

1 x 1

SP Warm Up

Continuous *Barefoot if Possible Ramp Up...20 Yds Down & Back -Fwd Jog (0:50) -Bkwd Run aka Backpedal (1:01) -Lateral Shuffle w/ Arm Swing (1:13) *face same direction both ways -High Knee Stepover aka Carioca (1:25) *face same direction both ways 10 Yd Dynamic Stretch + 10 Yd Jog -Knee Hug aka High Knee Pull (1:50) -Ankle Hug aka Leg Cradle (1:57) -Straight Leg Kick (2:15) -Quad Pull w/ OH Reach aka Quad Stretch (2:27) -Lateral Lunge & Pivot w/ OH Reach aka Side Lunge (2:45) -Lunge & Twist (3:05) *front knee side first Activation/Neural Prep...10 Yds 1 Way -Fwd Pogos (3:22) -Bkwd Pogos (3:31) -Ankle Dribble (3:43) *I like dribble bleed as well. Ankle dribble through 10, calf dribble through 20, knee dribble through 30, walk back to 10 -Fast High Knees (3:49) -Side Bounds (3:57) *down & back facing same direction Sub in Indoor Linear Warm Up plus 2x7 secs each of supine & prone tantrums if needed due to weather, etc. Alternatively perform 500m row in under 2.5 mins. Return to Sprint Protocol: Complete each stage w/o discomfort before moving on the next progression. Final step must be completed before receiving clearance to participate in team speed/cod/agility work. -Warm Up -Resisted/Hill Sprints x 10 Yds -Unresisted Sprints 10 Yds x 4 -Unresisted Sprints 20 Yds x 3 -Unresisted Sprints 30 Yds x 2

10 Yd Split (Steal Start) *Freelap

30 Yd Dash (Steal Start) *Freelap

KB Swing

3 x 10

Tall Kneeling Chop

2 x 8

Front Plank

2 x 20

Trap Bar Deadlift

3 x 8

Chin Up (Body Weight + External Load)

3 x MAX

Push Up

3 x 8

Eccentric 1 Leg Squat to Box

2 x 8

Tall Kneeling Anti Rotation Iso

2 x 20

Band Pull Apart

2 x 8

SMR/Foam Rolling Series

1 x 1

RPR Zone 1

1 x 1

Indoor Multiplanar Warm Up

10 Yds (Barefoot) -Knee Hug to 1 Leg Deadlift *Finish A Position? -Ankle Hug to Perfect Stretch -Inchworms -Lateral + Medial Bear Crawl -Straight Leg Kick/Frankensteins -Quad Pull w/ OH Reach -Lateral Lunge & Pivot w/ OH Reach -Slow Shuffle (down & back facing same direction) -Fast Shuffle w/ Stick aka Quick & Stick (down & back facing same direction) -High Knee Stepover aka Carioca -Lateral Skip (In place, go on command) *Imagine stepping over knee deep water & pushing hard off outside leg -Lateral + Medial Pogos Alternate 1) 1 Leg Lateral Pogos Alternate 2) Alternating Lateral Pogos -2 Pt Band Resisted Sprint 2x5 Yds

Sled Tow (75% Body Weight) *Freelap

2 x 75

DB Hang Snatch

3 x 5

Tall Kneeling Lift

2 x 8

Front Plank

2 x 20

DB Bench Press

3 x 8

DB Rear Foot Elevated Split Squat

3 x 8

Suspension Row

3 x 8

1 Leg Deadlift (Eccentric Only)

2 x 8

Shldr ER/IR

2 x 8

SMR/Foam Rolling Series

1 x 1

RPR Zone 1

1 x 1

FTC Warm Up

-Blend Fast March (0-10 yds), A Skip (10-20 yds), High Knees (20-30 yds) -1 Leg Tuck Jumps (LL-RR-LL-RR-LL-RR) *Alternatively perform tucks jumps x 5 -Linear Bound (20 yds) *Alternatively sub in skip for distance -Small Primetimes (20 yds) -Big Primetimes (20 yds) -Bkwd Sprint Race (20 yds) *Call out winner -1 Leg RDL to Split & Rip (10 yds) *Left leg down for softball **Right leg down for baseball ***Performed waterfall style Sub in Indoor Linear Warm Up plus 2x7 secs each of supine & prone tantrums if needed due to weather, etc. Alternatively perform 500m row in under 2.5 mins. Return to Sprint Protocol: Complete each stage w/o discomfort before moving on the next progression. Final step must be completed before receiving clearance to participate in team speed/cod/agility work. -Warm Up -Resisted/Hill Sprints x 10 Yds -Unresisted Sprints 10 Yds x 4 -Unresisted Sprints 20 Yds x 3 -Unresisted Sprints 30 Yds x 2 -Unresisted Sprint 40 Yds x 1

40 Yd Dash (Steal Start) *Freelap

30/10 Yd Fly *Freelap

Reset DB Squat Jump *Just Jump Mat

3 x 15

Farmers Carry

2 x 90 @ 35 %

Front Plank

2 x 20

Hollow Body 1 Arm DB Shldr Press

2 x 8

1 Leg Plate RDL w/ Knee Drive

2 x 8

Alternating Chest Supported DB Row w/ Iso

2 x 8

Quarter Get Up

2 x 3

1 Leg Eccentric Hamstring Curl

2 x 8