X-Factor P1 Overview

Athlete Prep A

Perform either 10 reps or 30s on each Couch Stretch Couch Stretch position Hip Circles 90/90 Hip Switches Straight Leg Hip Flexor Lift Banded Leg Lowering or grab the base of the leg and extend the foot Bear to Bridge with Reach BW FFESS

X-Factor Speed Prep 1.0

World's Greatest Stretch x 10yds Cross-Connect with Lateral Lunge x 10yds Squatty Walks x 10yds Single Leg Exchange x 10yds A-Skip x 10yds Split Squat Jumps with knee drive x 10 each leg

XF - Broad Jump Series

Band Resisted CM Broad Jump x 5 (If possible) Broad Jump Testing x 5 jumps Extend the hips and cycle your feet out in front of you . If you fall forward and catch yourself with your hands that is OKAY. Just do not move the feet and cannot fall backwards RECORD HOW MANY INCHES YOU GET IN THE TROPHY ICON

XF - 10yd Sprint Testing

1 x 6 @ 10

XF - Pro-Agility Testing

XF - Approach Jump Testing

1 x 5

Walk until HR gets below 130 or breathing slows down Banded Leg Lowering x 20 Fwd/Bwd Rolling x 20 Couch Stretch x 20

Athlete Prep A

Perform either 10 reps or 30s on each Couch Stretch Couch Stretch position Hip Circles 90/90 Hip Switches Straight Leg Hip Flexor Lift Banded Leg Lowering or grab the base of the leg and extend the foot Bear to Bridge with Reach BW FFESS

X-Factor Speed Prep 1.0

World's Greatest Stretch x 10yds Cross-Connect with Lateral Lunge x 10yds Shin Drops x 10yds Single Leg Exchange x 10yds A-Skip x 10yds Split Squat Jumps with knee drive x 10 each leg

XF - Broad Jump Series

Kneeling Broad Jump x 5 ea leg Band Resisted NCM Broad Jump x 5 Band Resisted CM Broad Jump x 5

Linear Acceleration

When we do our sprint work it has to be done at the highest intensity possible. If it is not at least above 95% then we have turned our sprint work into conditioning. Make sure you take a full recovery between each set so at least 1 minute. Stay low, think about driving through the ground and ripping the arms long and violent. If you can do these on a hill or inclined that would be ideal. If not on flat ground will work! Belly Sprints 3x10yds 1/2 Kneeling Sprints 4x15yds (2 each leg) 2 point sprints 4x20ds (2 each leg)

XF - Skip For Distance

1 x 4 @ 20

Walk until HR gets below 130 or breathing slows down Banded Leg Lowering x 20 Fwd/Bwd Rolling x 20 Couch Stretch x 20

Athlete Prep A

Perform either 10 reps or 30s on each Couch Stretch Couch Stretch position Hip Circles 90/90 Hip Switches Straight Leg Hip Flexor Lift Banded Leg Lowering or grab the base of the leg and extend the foot Bear to Bridge with Reach BW FFESS

X-Factor Speed Prep 1.0

Groiner x 10 ea side Cross-Connect with Lateral Lunge x 10yds Shin Drops x 10yds Single Leg Exchange x 10yds A-Skip 2 x 20yds Split Squat Jumps with knee drive x 10 each leg - Or just a split squat jump x 10

XF - Broad Jump Series

Kneeling Broad Jump x 5 ea leg Band Resisted NCM Broad Jump x 5 Band Resisted CM Broad Jump x 5

XF - Skip For Distance

1 x 4 @ 20

Linear Acceleration

When we do our sprint work it has to be done at the highest intensity possible. If it is not at least above 95% then we have turned our sprint work into conditioning. Make sure you take a full recovery between each set so at least 1 minute. Stay low, think about driving through the ground and ripping the arms long and violent with piston like action of the lower half. If you can do the sprints on a hill or inclined that would be ideal. If not on flat ground will work! Options: Sled / Chain / Band Push Bounds 3x15yds 1/2 Kneeling Sprints 4x15yds (2 each leg) 2 point sprints 4x20ds (2 each leg)

Walk until HR gets below 130 or breathing slows down Banded Leg Lowering x 20 Fwd/Bwd Rolling x 20 Couch Stretch x 20

Plyo / Tempo Prep

90/90 pullover with hamstrings x 10 breaths Z-Sit breathing x 10 breaths ea Banded Pogo Hops 2 x 1 minute If you do not have a band just go reflexive pogo hops body weight

Mini Hurdle Series

3 x 6 @ 12

Power Skip 3rds

3 x 25

Tempo Runs

1 x 6 @ 60

2 rounds Calf Foam Roll x 30s Banded Calf Stretch x 30s Trx Lat Stretch with breathing x 30s

Animal Movement Prep

Fwrd/Bwrd Rolls x 10 Spiderman Walk x 10yds Forward Bear Crawl x 10yds Reverse Bear Crawl x 10yds Lateral Bear Crawl x 10yds Inch Worm x 10yds Gorilla Swings x 10yds

XF - Sprint ISO

1 x 3 @ 0:10

XF - Lateral Wall ISO

1 x 3 @ 0:10

XF - Adductor Side Plank

1 x 3 @ 0:20

Jump Rope

1 x 5:00

Wall Sit

2 x 1:00

Seated Straight Leg Hip Flexor

2 x 0:45

Glute Bridge ISO

2 x 0:45

Dead Bug Cross Connect

3 x 10

Perfect Plank

1 x 0:45

Bird Dog

3 x 6

Athlete Prep B

10 reps on each or 30s total Bretzel Hip Rocker Lift Off 90/90 Heel Clicks Banded Dead Bugs Yoga Push-Ups T-Spine Reach Throughs High Knee Pull to SL RDL

Extensive Plyos

Bare Foot Jump Rope x 100 Single Leg Jump Rope x 50ea Short Box Lateral Exchange (2ft) x 1 min ea Short Box 2-1 Lateral Rebounds (1ft) x 1 min ea Calf Stretch x 1 min

Lateral Force Absorption

Lateral Drop to stick x 6 ea side - Just jump and land on a single leg if you do not have anything to drop off of 180 Jump to Single Leg Stick x 6 ea side MB Lateral Bound 2x5 ea Long Band Lateral Shuffle Controlled 2x5 (2 per side) Banded Cross-Over 2x5 ( 2 per side) Medicine Ball Work Staggered Stance MB Shotput 2x6 Chop to Scoop Toss 2x6 1 Leg Drop to MB Shotput 2x6

2 Rounds Lateral Lunge with Cross-Connect x 1 minute Low box shuffle x 1 minute (extensive) Box Lateral Cross-Over x 1 minute

cannon ball rolling 2x15 dead body rollovers 2x5 each way foam roll lower body 1x3-5 minutes

Athlete Prep B

10 reps on each or 30s total Bretzel Hip Rocker Lift Off 90/90 Heel Clicks Banded Dead Bugs Yoga Push-Ups T-Spine Reach Throughs High Knee Pull to SL RDL

Extensive Plyos

Be relaxed as possible on all of these Pogo Hops x 100 Single Leg Pogo Hops x 50ea Zig Zag Hops x 30s A-Skip x 30s Pop Float Skips x 30s Extensive Diagonal Bounds x 30s Calf Stretch x 1 min

Lateral Force Absorption

Be sure we rest and are fresh for each. Usually 60 - 90s after each set Lateral Drop to stick x 6 ea side - Just jump and land on a single leg if you do not have anything to drop off of 180 Jump to Single Leg Stick x 6 ea side 1/2 Kneeling Lateral Bound x 6 ea side Lateral Bound to Stick x 6 ea side Continuous Lateral Bound x 6 ea side

2 Rounds Continuous Nasal breathing here - Intensity 6/10 Lateral Lunge with Cross-Connect x 1 minute Reverse Lunge with Cross-Connect x 1 minute Alternating Curtsy lunge x 1 minute

Single leg turtle rolling 2x15 dead body rollovers 2x5 each way Parasympathetic Breathing x 2 minutes