Foam Roll

5 min total: - Glutes - IT Band - Quads - Hamstrings - Calves

Warm-up

1) half-kneeling 3 way ankle rockers - x8 each direction (in, middle, out) 2) half-kneeling hip flexor stretch (w/ overhead reach) - x10 each leg 3) frog rockers - x15 4) inchworm walk - x10 yards 6) hamstring sweep - x10 yards 7) walking quad stretch (w/ overhead reach) - x10 yards 8) walking quad stretch (w/ SL RDL) - x10 yards

Single Leg Jump Rope

3 x 30

Single Leg Side-to-Side Jump Rope

3 x 30

Heels Elevated Front Squat

3 x 6

Drop Jump (6-18" box)

3 x 6

Double Leg Pogos to Vertical Jump

3 x 6

Foot Elevated Single Leg Long Lever Bridge

3 x 15

Single Leg Fire Hydrant to 45 Degree Lateral Bound Stick

3 x 15

Hand Supported DB Single Leg Calf Raises

2 x 8

Lateral Walk High Plank KB Pull Throughs

2 x 8

Foam Roll

5 min total: - upper back - lats

Warm-up

1) foam roller t-spine extension - x15 2) half-kneeling t-spine rotation - x10 each way 3) offset lat prayer stretch - x30 sec each way 4) world's greatest stretch - x10 each way 6) downward dog (w/ alternating reach) - x8 each way 7) high plank alternating T rotations - x8 each way

PVC Bench Press (Drop and Catch)

2 x 15

Bent Over Plate Row (Drop and Catch)

2 x 15

Barbell Bench Press

3 x 6

DB Pullover

3 x 8

Box/Plate Plyo Push-up (from knees)

3 x 6

6 Way Delt Raise

3 x 8

Incline DB Audinwood Row

3 x 12

Mini Band Wall Clock

2 x 6 @ 10

Hollow Roll to V-Up

2 x 8

Foam Roll

5 min total: - Glutes - IT Band - Quads - Hamstrings - Calves

Warm-up

1) half-kneeling 3 way ankle rockers - x8 each direction (in, middle, out) 2) half-kneeling hip flexor stretch (w/ overhead reach) - x10 each leg 3) frog rockers - x15 4) inchworm walk - x10 yards 6) hamstring sweep - x10 yards 7) walking quad stretch (w/ overhead reach) - x10 yards 8) walking quad stretch (w/ SL RDL) - x10 yards

Single Leg Jump Rope

3 x 30

Single Leg Side-to-Side Jump Rope

3 x 30

Single Leg Landmine RDL (contralateral)

3 x 10

Single Leg Broad Jump & Land

3 x 3

DB Reverse Lunge

3 x 10

45 Degree Continuous Bounds (Intensive)

3 x 4

Hand Supported DB Single Leg Calf Raises

2 x 8

Short Lever Side Plank (w/ hip ABD)

2 x 10

Standing Hip Hurdlers

2 x 12

Foam Roll

5 min total: - upper back - lats

Warm-up

1) foam roller t-spine extension - x15 2) half-kneeling t-spine rotation - x10 each way 3) offset lat prayer stretch - x30 sec each way 4) world's greatest stretch - x10 each way 6) downward dog (w/ alternating reach) - x8 each way 7) high plank alternating T rotations - x8 each way

PVC Bench Press (Drop and Catch)

2 x 15

Bent Over Plate Row (Drop and Catch)

2 x 15

DB Z-Press

3 x 8

Inverted Row (feet on ground)

3 x 6

Box/Plate Plyo Push-up (from knees)

3 x 6

Offset Push-up

3 x 8

Incline DB T's

3 x 15

Mini Band Serratus Wall Slides

2 x 15

Wall-Referenced Cross-Connect Mountain Climber

2 x 12