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

1 Leg Lateral+Medial Pogo

2 x 8

Push Up

3 x 5

Kickstand DB RDL

3 x 5

Suspension Row

4 x 8

Offset DB Lateral Squat

3 x 5

SMR/Foam Rolling Series

1 x 1

RPR Zone 1

1 x 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 Rev 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

Seated Box Jump (No Counter)

2 x 3

Suspension Row

4 x 8

Split Squat

3 x 5

Yoga Push Up

3 x 8

1 Leg Glute Bridge On Foam Roller

3 x 8