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 5) walking quad stretch (w/ SL RDL) - x10 yards

Pogo Series

15 yards down and back for each movement 1) double leg forward extensive pogos 2) double leg lateral extensive pogos 3) double leg extensive zig-zag pogos

Skip Series 1

A Skip 2x10 yards B Skip 2x10 yards C Skip 2x10 yards

Heels Elevated Zombie Squat

3 x 6

Depth Landing

3 x 6

Seated Vertical Jump

3 x 6

Single Leg DB Hip Thrust

3 x 12

Single Leg Wall Fire Hydrant

3 x 15

Hand Supported DB Single Leg Calf Raises

2 x 15

Wall-Referenced Front Plank

Foam Roll

5 min total: - upper back - lats

Warm-up

1) foam roller t-spine extension - x15 2) offset lat prayer stretch - x30 sec each way 3) world's greatest stretch - x10 each way 4) downward dog (w/ alternating reach) - x8 each way 5) high plank alternating T rotations - x8 each way

Mini Band Shoulder ER (ISO-dynamic)

2 x 10

Tall-Kneeling Extensive Overhead MB Slams

2 x 30

DB Bench Press

3 x 6

Incline Plyo Push-up

3 x 6

3 Point Single Arm DB/KB Row

3 x 8

DB Lateral Raise

3 x 12

Quadruped DB Y's

3 x 15

Seated Wall Angels

2 x 15

Hollow Hold

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 5) walking quad stretch (w/ SL RDL) - x10 yards

Pogo Series

15 yards down and back for each movement 1) double leg forward extensive pogos 2) double leg lateral extensive pogos 3) double leg extensive zig-zag pogos

Skip Series 1

A Skip 2x10 yards B Skip 2x10 yards C Skip 2x10 yards

Wall-Referenced Single Leg Double DB/KB RDL

3 x 6

Lateral Bound (w/ Stick)

3 x 4

Lateral Bound

3 x 4

DB Split Squat

3 x 12

Side Plank on Elbows

Hand Supported DB Single Leg Calf Raises

2 x 15

Banded Wall A ISO

2 x 30

Foam Roll

5 min total: - upper back - lats

Warm-up

1) foam roller t-spine extension - x15 2) offset lat prayer stretch - x30 sec each way 3) world's greatest stretch - x10 each way 4) downward dog (w/ alternating reach) - x8 each way 5) high plank alternating T rotations - x8 each way

Prone Dowel Press

2 x 15

Tall-Kneeling Extensive Overhead MB Slams

2 x 30

Band Assisted Chin-up

3 x 8

Overhead MB Slam

3 x 6

Incline DB Bench Press

3 x 8

Alternating DB Z Press

3 x 10

Band Pull-Apart

3 x 15

90/90 Uppercut (w/ mini band ER ISO)

2 x 8

Wall-Referenced Mountain Climber

2 x 8