3 days a week (build up to testing)
FeaturesA
Height (Inches)
B
Body Weight
C1
Dynamometer Grip Left
C2
Dynamometer Grip Right
D1
Belt Resisted Sprint Iso
2 x 7
D2
Belt Resisted Sprint
2 x 10
E
0-10 Yd Split (Steal Start)
F
30 Yd Dash w/ 0-10 Yd Split (Steal Start)
G
Depth Broad Jump
2 x 3
H1
Trap Bar Deadlift
3 x 3 @ 70, 75, 80 %
H2
Alternating 1 Leg Push Up
3 x MAX
I1
1 Leg Thrust
3 x MAX
I2
Neutral Grip Pull Up
3 x 6
J
Rear Foot Elevated Split Squat Iso
5 x 20
A
J Band Series (Simone)
B
Long Toss
A
Sled Tow (50% vDec)
2 x 10
B1
Band Resisted Lateral Bound
2 x 3
B2
Hurdle Hop to Lateral Bound
2 x 1
C1
Stability Ball Rotational Iso
3 x 3
C2
Stability Ball Band Rotation w/ Slow Eccentric
3 x 3
C3
Lead Arm Med Ball Throw
3 x 3
D1
Barbell Reverse Lunge
3 x 6 @ 70, 75, 80 %
D2
Bird Dog Row
3 x 10
E1
2 KB Front Squat
3 x 8
E2
Push Up Reach w/ Slider
3 x 5
F
Yoga Push Up Iso
A
J Band Series (Brewster)
B
Long Toss
A
40 Yd Dash w/ 30-40 Split (Steal Start)
B
10 Yd Fly (30-40 Yd)
C
Triple Hop (Left)
D
Triple Hop (Right)
E
Med Ball Crow Hop Overhead Throw to Wall
3 x 3
F1
Chin Up
5 x 5
F2
Landmine Lateral Squat
3 x 10
G1
Bkwd Serratus Crawl
3 x 20
G2
Half Kneeling 1 Arm Landmine Press w/ Alternating Reach
3 x 8
H
Barbell Bridge
3 x 5
A
J Band Series (Simone Condensed)
B
Long Toss