Med Ball - Thoracic Extension Proprioception in Hip Extension - Split Stance - Supported

2 x 10

Hip Extension - Split Squat - Rear Foot Focus - Wall Reference - Vertical Shin Angle - Hip Flexors

2 x 8

Thoracic Rotation - Split stance - High-Pulley Cable

2 x 8

DB Split Jerk - Half Kneeling - Wall Reference - Hip Extension Bias

1 x 8

DB Split Jerk - B-Stance RDL to Hip Extension Bias Split Squat

4 x 6

Hop Bounds - Stationary - Alternating - Hip Flexion/Extension Focus

3 x 0:20

SL Hip Thrust - Yielding ISO

3 x 0:30

Zercher RDL - Cable - Contralateral - Slouching - Glut Max Bias - Forefoot Elevated

3 x 12

DB/KB Single Leg RDL - Ipsilateral - Drop and Catch - Wall Reference

3 x 12

55’DB Incline Press - neutral grip

3 x 8

Achilles tendon - Single Leg Calf Raises - Heavy Yielding Isometric - Soleus - Ipsilateral

2 x 0:30

AB Cruches - Knee/Hip Flexion - Banded - Elbow Supported

2 x 10

Shoulder Stability- Mid-Pulley One-Arm Overhead Triceps Extension - Abduction/ER

2 x 10

Shoulder/ Scapula Prep - Low-Pulley Single-Arm Rotating Row - Seated - Supported

2 x 12

Med Ball Bear Hug Single Leg RDL - Rotating In - Hip IR - Wall Reference - Prep

2 x 8

Thoracic Spine Prep - Half-Kneeling Med Ball Bear Hug Thoracic Flexion/Extension-up and down

2 x 10

BB RDL

4 x 10

Ankle/Tibia and Wrist Circles - Cerebellum - Ipsilateral

3 x 0:30

3 Coins - COD Jumps

3 x 20

Coordination Capacity - DB Bent over Row - Alternating - Dynamic

3 x 30

KB Sliding Side Squat - Adductores/Glutes - Heel Elevated - Plate

3 x 10

Hip Flexors - Rotating Part - Side plank Dips

2 x 8

Mid-Pulley Single Arm Overhead Triceps Extension - Abducted - Supported - Lean to Side - Lenghtened

2 x 12

Rectus Femoris Slides - Split stance - Supported

2 x 10

Low-pulley Biceps Curl - Arm Extended - Lenghtened

2 x 10

Deep Hip Flexion Oscillations - Plate Counterbalance

2 x 15

DB Flat Press – Legs Supported

4 x 6

Shrimp Squat - Quad Bias - Knee Flexion Knee Dominant - Supported

Mid Pulley Cable AB Rotations - Bilateral Stance

KB/DB Single Leg RDL - Ipsilateral - Medial Hamstrings Bias