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

0-10 Yd Split (Steal Start) *Dashr

20 Yd Dash (Steal Start) *Dashr

30 Yd Dash (Steal Start) *Dashr

40 Yd Dash (3 Point Start) *Dashr

30-40 Yd Split (3 Point Start) *Dashr

Momentum

Landmine Rotational Jerk (Left)

2 x 20

Landmine Rotational Jerk (Right)

2 x 20

Sumo Deadlift (Dynamic Effort)

90, 100

Sumo Deadlift

3 x 75

1 Arm Suspension Row w/ Offset KB Hold

2 x 5

Landmine Sway

2 x 5

KB Pullover w/ T-Spine Extension

2 x 8

Band DB Shldr ER

2 x 8

Fingertip Hang

2 x 45

Body Weight

SMR/Foam Rolling Series

1 x 1

RPR Zone 1

1 x 1

Indoor Mobility B

-Supine Bridge w/ Reach x 5 each side -DNS Star x 5 each side -Adductor Rock x 5 each side -Hip Circles x 5 fwd+back each side -Hip Airplane x 5 each -Spiderman Lunge & Rotate w/ Hip Lift In Place x 5 each side -Rev Lunge & Reach x 5 each side -Cossack Squat x 5 each side -Inchworms In Place x 5 -Boot Strap Squat x 5 -Deep Squat w/ Rotation x 5 each side -Cat Cow x 5 -Bird Dog x 5 (5 sec hold 1st rep) -Bear Position Shldr Taps x 5 each side -Rev Bear Crawl 20 Yds 5 Yds Pogo Series -Fwd -Bkwd -Lateral + Medial -L Leg Fwd + Back -R Leg Fwd + Back -L Leg Lateral + Medial -R Leg Lateral + Medial -2 Pt Band Resisted Sprint 2 x 5 Yds Baseball) R Leg Fwd Softball) L Leg Fwd

Dynamometer Grip Left *Camry

Dynamometer Grip Right *Camry

Sled Tow (50% vDec) *Dashr

2 x 10

1+10 Yd Fly *Dashr

10/5 Repeat Jump *OVR

Countermovement Jump w/ Arm Swing *OVR

2 x 1

Power Index

Approach Jump *OVR

2 x 1

SSB Sprinter Step Up

3 x 3

Band Assisted Switching Split Squat Jump

2 x 3

Power Step Up Jump

2 x 3

Explosive 1 Arm Sled Row

2 x 5

Explosive Sled Throw w/ Step

2 x 4

Plyo 1 Leg Thrust

2 x 5

WTY

2 x 8

Eccentric Bicep Curl

2 x 8

Band Trunk Rotation

2 x 8