Body Weight

Dynamometer Grip Left *Camry

Dynamometer Grip Right *Camry

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

10 Yd Split (Steal Start) *Freelap

20 Yd Dash (Steal Start) *Freelap

30 Yd Dash (Steal Start) *Freelap

40 Yd Dash (Steal Start) *Freelap

30/10 Yd Fly *Freelap

Trap Bar Deadlift

3 x 3 @ 75 %

Band Assisted Vertical Jump

2 x 3

Depth Drop to Box Jump

2 x 3

Low Hang Landmine Lateral Squat

2 x 5

Band Resisted & Assisted Lateral Bound

2 x 3

Landmine Rotational Press

Feet Elevated Suspension Row

3 x 8

SMR/Foam Rolling Series

1 x 1

RPR Zone 1

Indoor Mobility A

-Bottoms Up KB Arm Bar x 10 each side *Alternatively could perform 20 quarter get ups or 10 half get ups -90/90 ER Lift Off -Starfish Side Plank x 15 secs each side -Push Up Position Rotation x 10 each side -Rev Bear Crawl x 20 Yds -Lateral Broad Jump x 10 each side -Split Stance Reverse Throws x 10 each side 13U) 1 lb ball, Older) 2 lb ball *Scap, elbow, hand sequencing

Sled Tow (50% vDec) *Freelap

2 x 10

1 Leg 4 Jump (Left) *Just Jump Mat

1 Leg 4 Jump (Right) *Just Jump Mat

1 Leg Countermovement Jump (Left) *Just Jump Mat

2 x 2

1 Leg Countermovement Jump (Right) *Just Jump Mat

2 x 2

Cambered Multi-Grip Bench Press

3 x 3 @ 75 %

Bench Press Overcoming Iso

2 x 4

Band Accelerated 4 Jump Plyo Push Up *Just Jump Mat

Supine Med Ball Chest Pass

2 x 5

SSB Split Squat

3 x 3 @ 75 %

Band Assisted Split Squat Jump

2 x 3

Rear Foot Elevated Hops

2 x 3

Band Resisted Gorilla Row

3 x 6

Band Resisted 1 Leg Thrust w/ Crossover

2 x 6