Trap Bar Shrug Pull

3 x 3

Depth Drop

3 x 3

Med Ball Drop Toss

3 x 3

Front Squat.

3 x 5

90/90 Hip Openers w/ Reach

3 x 5

GHD Hip Extension.

3 x 6

Chin Up

3 x 3

Long Lever Copenhagen

2 x 0:20

DB Step Up

2 x 6

3-Way Neck

1 x 8

Dynamic Warm Up

DYNAMIC - 20YD DISTANCE Athletes will move from the end line (0-yard line) to the 20-yard line and then return. For example, in the Jog/Backpedal drill, they will jog from the 0 to the 20-yard line, then backpedal from the 20-yard line back to the 0. 1. Jog / Backpedal 2. FWD Skip / BWD Skip - Arms Circle 2. Lateral Shuffle / Lateral Shuffle - Arms Overhead 4. FWD Shuffle / BWD Shuffle 5. High Knee Carioca / High Knee Carioca

Quad Pull + Reach

1 x 4

Groiner to Lateral Lunge

1 x 3

Forward Lunge w/ Twist

1 x 4

Worlds Greatest Stretch

1 x 4

Knee Hug to Single Leg RDL

1 x 4

Hamstring Scoop

1 x 4

Mini Band Monster Walk - Forward

1 x 10

Mini Band Monster Walk - Backward

1 x 10

Mini Band Monster Walk - Lateral

2 x 10

FWD Pogo

2 x 15

BWD Pogo

2 x 15

Single Leg FWD Pogos

2 x 12

Single Leg BWD Pogos

2 x 12

5-Yard Get Off

1 x 2 @ 5

Falling Starts

1 x 2 @ 10

Drop In - Skipping

1 x 2 @ 10

Broad Jump.

2 x 3

Dumbbell RFE Split Squat

3 x 6

Barbell RDL

3 x 6

Cable Hip Flexor Pull Through

3 x 6

Bench Press

3 x 5

Elevated Calf Raise

3 x 10

Farmers Carry.

2 x 40

Dynamic Warm Up

DYNAMIC - 20YD DISTANCE Athletes will move from the end line (0-yard line) to the 20-yard line and then return. For example, in the Jog/Backpedal drill, they will jog from the 0 to the 20-yard line, then backpedal from the 20-yard line back to the 0. 1. Jog / Backpedal 2. FWD Skip / BWD Skip - Arms Circle 2. Lateral Shuffle / Lateral Shuffle - Arms Overhead 4. FWD Shuffle / BWD Shuffle 5. High Knee Carioca / High Knee Carioca

Hamstring Scoop

1 x 4

Knee Hug to Single Leg RDL

1 x 4

Quad Pull + Reach

1 x 4

Groiner to Lateral Lunge

1 x 3

Forward Lunge w/ Twist

1 x 4

Worlds Greatest Stretch

1 x 4

Mini Band Side Lying Abduction

1 x 10

Mini Band Glute Bridge

1 x 20

Mini Band Clamshell

1 x 10

Mini Band Supine Hip Flexion

1 x 10

Lateral Pogo

2 x 15

Single Leg Lateral Pogo

2 x 10

5-Yard Get Off

1 x 2 @ 5

Falling Starts

1 x 2 @ 15

Hurdle Jump - Broken

2 x 5

45 Degree Cut

1 x 4 @ 10

Deceleration

1 x 2 @ 10

Acceleration to Shuffle

1 x 4 @ 5