Active Recovery

1 x MAX

Ankle Mobs x 10 each side 10 Yds: -Knee Hug to Single Leg Deadlift -Ankle Hug to Perfect Stretch -Inchworms -Bear Crawl Fwd -Bear Crawl Bkwd -Straight Leg Kick -Quad Pull w/ OH Reach -A-March -A-Skip -Straight Leg Skip -Bkwd Skip & Rotate -Pogo Hops -Power Skip -High Knee Run 3 Dbl Leg Snapdowns paired w/ Roenicks x 3 each side (3 rounds) 20 Yds: -75% Fwd Run -Bkwd Run

Sprint

20, 20, 30, 30, 40

Vertical Jump

3 x 3

Star Lunge

3 x 3

Glute Bridge

3 x 10

1 Leg Deadlift

3 x 5

Choice Calves

Ankle Mobs x 10 each side 10 Yds: -Knee Hug to Single Leg Deadlift -Ankle Hug to Perfect Stretch -Inchworms -Bear Crawl Right -Bear Crawl Left -Straight Leg Kick -Quad Pull w/ OH Reach -Lateral Lunge & Pivot -Slow Shuffle Right -Slow Shuffle Left -Fast Shuffle Right -Fast Shuffle Left -High Knee Stepover Right -High Knee Stepover Left -Lateral Skip -Pogo Hops -Power Skip -High Knee Run 3 Dbl Leg Snapdowns paired w/ Roenicks x 3 each side (3 rounds) 20 Yds: -75% Fwd Run -Bkwd Run

Lateral Bound w/ Stick (Left)

3 x 3

Lateral Lunge

3 x 6

Chin Up (Body Weight + External Load)

5, 5, 5, MAX

3 Point Push Up

4 x MAX

Choice Bis

Choice Tris

-Ankle Mobs x 10 each side -Glute Bridge x 5 dbl leg, 5 single leg -Adductor Rock x 5 each side -Hip Circles x 5 each side fwd & back -Alternating Spiderman Lunge & Rotate in place x 5 each side -Reverse Lunge & Reach x 5 each side -Roenicks x 5 each side -Inchworms in place x 5 -Chairs x 5 -Squat to Overhead Reach x 3 leading w/ right arm, x 3 leading w/ left arm -Cat Cow x 5 -Bird Dog x 5 (5 sec hold 1st rep) -Single Arm T-Spine Rotations x 5 each side -Shoulder Taps x 5 each side -Yoga Push Up x 5 -Band Pull Apart x 10 OR Bear Crawl

Front Plank

Side Plank

Glute Bridge Iso

Isometric Lunge Hold

3 x MAX

Reverse Bear Crawl

3 x 20

J Band Series (Brewster)

Ankle Mobs x 10 each side 10 Yds: -Knee Hug to Single Leg Deadlift -Ankle Hug to Perfect Stretch -Inchworms -Bear Crawl Fwd -Bear Crawl Bkwd -Straight Leg Kick -Quad Pull w/ OH Reach -A-March -A-Skip -Straight Leg Skip -Bkwd Skip & Rotate -Pogo Hops -Power Skip -High Knee Run 3 Single Leg Snapdowns each side paired w/ Roenicks x 3 each side (3 rounds) 20 Yds: -75% Fwd Run -Bkwd Run

Hill Sprint

5 x 1

Broad Jump

3 x 3

Split Squat

3 x 5

1 Leg Thrust

3 x MAX

1 Leg Squat

3 x 5

Choice Calves

Ankle Mobs x 10 each side 10 Yds: -Knee Hug to Single Leg Deadlift -Ankle Hug to Perfect Stretch -Inchworms -Bear Crawl Right -Bear Crawl Left -Straight Leg Kick -Quad Pull w/ OH Reach -Lateral Lunge & Pivot -Slow Shuffle Right -Slow Shuffle Left -Fast Shuffle Right -Fast Shuffle Left -High Knee Stepover Right -High Knee Stepover Left -Lateral Skip -Pogo Hops -Power Skip -High Knee Run 3 Dbl Leg Snapdowns paired w/ Roenicks x 3 each side (3 rounds) 20 Yds: -75% Fwd Run -Bkwd Run

Lateral Bound w/ Stick (Left)

3 x 3

Lateral Lunge

3 x 6

Chin Up (Body Weight + External Load)

5, 5, 5, MAX

3 Point Push Up

4 x MAX

Choice Bis

Choice Tris

-Ankle Mobs x 10 each side -Glute Bridge x 5 dbl leg, 5 single leg -Adductor Rock x 5 each side -Hip Circles x 5 each side fwd & back -Alternating Spiderman Lunge & Rotate in place x 5 each side -Reverse Lunge & Reach x 5 each side -Roenicks x 5 each side -Inchworms in place x 5 -Chairs x 5 -Squat to Overhead Reach x 3 leading w/ right arm, x 3 leading w/ left arm -Cat Cow x 5 -Bird Dog x 5 (5 sec hold 1st rep) -Single Arm T-Spine Rotations x 5 each side -Shoulder Taps x 5 each side -Yoga Push Up x 5 -Band Pull Apart x 10 OR Bear Crawl

Front Plank

Side Plank

Glute Bridge Iso

Isometric Lunge Hold

3 x MAX

Reverse Bear Crawl

3 x 20

J Band Series (Brewster)