Dynamic Warm Up

Complete each of the movements below, going the width of the basketball court: 1. Walking Knee to chest stretch 5 each and jog 2. Toy Soldier 5ea 3. Lateral Lunge 5 ea 4. Walking Quad stretch 5 each and jog 5. Carioca down and back 6. Walking Figure 4 stretch 5 each and jog 7. Knee Hug Up and across Stretch 5 each and jog 8. Toe Walk 9. Heel Walk 10. Forward skip down 11. Backward skip back 12. Lateral skip down/back 13. High knee skip down 14. Up and over the gate 15. Lateral A-Skip 16. Lateral Bound 17. Sprint down 18. Lateral Shuffle 19. Sprint down 20. Lateral Shuffle

Lateral Hurdle Work

5 hurdles separated by 2-3ft. 2 reps of the following: 1. Lateral High knee Right 2. Lateral High knee Left 3. 2 feet 1 hurdle rhythm hop (Jump/Hop) 4. 2 feet 2 hurdle rhythm hop (Jump/Hop) 5. 1 foot 1 hurdle (Jump/Hop) Key coaching points: -Quick off the ground in a cyclical motion -Aggressive arm action 90 degrees at the elbow and movement coming from the shoulders -Arms should be back when you land and driving forward when you are moving forward -Stick the landing after completion of the last hurdle in a good athletic stance toes facing forward

Glute/Core Activation

Repeat 2 times through: 1. Front plank :20 2. Glute Bridge x10 3. Side plank :15/:15 4. SL Glute Bridge x10/10 5. Copenhagen ISO Hold :15/:15

Barbell Complex

2 x 1

Single Arm Farmer Walk

2 x 20

DB Bent Over Lateral Raise

2 x 10

Skater Jumps

2 x 5

Incline Push-Up

2 x 8

Wall Sit

2 x 0:30

DB Military Press

2 x 8

Goblet Squat

2 x 8

Calf Raise

2 x 8

Inverted Row

2 x 8

Bench Hip Lift

2 x 8

Plank

2 x 0:30

Dynamic Warm Up

Complete each of the movements below, going the width of the basketball court: 1. Walking Knee to chest stretch 5 each and jog 2. Toy Soldier 5ea 3. Lateral Lunge 5 ea 4. Walking Quad stretch 5 each and jog 5. Carioca down and back 6. Walking Figure 4 stretch 5 each and jog 7. Knee Hug Up and across Stretch 5 each and jog 8. Toe Walk 9. Heel Walk 10. Forward skip down 11. Backward skip back 12. Lateral skip down/back 13. High knee skip down 14. Up and over the gate 15. Lateral A-Skip 16. Lateral Bound 17. Sprint down 18. Lateral Shuffle 19. Sprint down 20. Lateral Shuffle

Linear Hurdle Work

5 hurdles separated by 2-3ft. 2 reps of the following: 1. High knees 2. 2 feet 1 hurdle rhythm hop 3. 2 feet 2 hurdle rhythm hop 4. 1 foot 1 hurdle rhythm hop 5. 1 foot 2 hurdle rhythm hop Key coaching points: -Quick off the ground in a cyclical motion -Aggressive arm action 90 degrees at the elbow and movement coming from the shoulders -Arms should be back when you land and driving forward when you are moving forward -Stick the landing after completion of the last hurdle in a good athletic stance toes facing forward

Glute/Core Activation

Repeat 2 times through: 1. Front Plank March x:30 2. Glute Bridge Hold x:30 3. Side Plank Hip Tap x:10/:10 4. SL Glute Bridge Hold x:20/:20 5. Copenhagen Leg Raise x5/5

Clean Complex 1

2 x 1

Farmers carry

2 x 20

Pigeon Stretch

2 x 20

Clean + Jump Complex

2 x 1

Single Leg Step Up

2 x 5

Banded Pull Aparts

2 x 10

Back Squat

2 x 5

Lat Pulldown

2 x 8

Groin Stretch

2 x 0:20

Bench Press

2 x 6

Single Leg RDL

2 x 6

Kneeling Hip Flexor Stretch

2 x 0:20

Dynamic Warm Up

Complete each of the movements below, going the width of the basketball court: 1. Walking Knee to chest stretch 5 each and jog 2. Toy Soldier 5ea 3. Lateral Lunge 5 ea 4. Walking Quad stretch 5 each and jog 5. Carioca down and back 6. Walking Figure 4 stretch 5 each and jog 7. Knee Hug Up and across Stretch 5 each and jog 8. Toe Walk 9. Heel Walk 10. Forward skip down 11. Backward skip back 12. Lateral skip down/back 13. High knee skip down 14. Up and over the gate 15. Lateral A-Skip 16. Lateral Bound 17. Sprint down 18. Lateral Shuffle 19. Sprint down 20. Lateral Shuffle

Lateral Hurdle Work

5 hurdles separated by 2-3ft. 2 reps of the following: 1. Lateral High knee Right 2. Lateral High knee Left 3. 2 feet 1 hurdle rhythm hop (Jump/Hop) 4. 2 feet 2 hurdle rhythm hop (Jump/Hop) 5. 1 foot 1 hurdle (Jump/Hop) Key coaching points: -Quick off the ground in a cyclical motion -Aggressive arm action 90 degrees at the elbow and movement coming from the shoulders -Arms should be back when you land and driving forward when you are moving forward -Stick the landing after completion of the last hurdle in a good athletic stance toes facing forward

Glute/Core Activation

Repeat 2 times through: 1. Front plank :30 2. Glute Bridge x10 3. Side plank :30/:30 4. SL Glute Bridge x10/10 5. Copenhagen ISO Hold :15/:15

KB swings

2 x 10

Waiter's Walk

2 x 20

Black Burns

2 x 8

Calf Stretch

2 x 0:20

Trap Bar Deadlift

2 x 5

Barbell Incline Bench Press

2 x 6

1-Arm DB Row

2 x 6

Glute-Ham Raise

2 x 3

Saigon Stretch

2 x 0:30

DB Bicep Curls

2 x 10

DB Tricep Extension

2 x 10

DB Lateral Raise

2 x 10

Dynamic Warm Up

Complete each of the movements below, going the width of the basketball court: 1. Walking Knee to chest stretch 5 each and jog 2. Toy Soldier 5ea 3. Lateral Lunge 5 ea 4. Walking Quad stretch 5 each and jog 5. Carioca down and back 6. Walking Figure 4 stretch 5 each and jog 7. Knee Hug Up and across Stretch 5 each and jog 8. Toe Walk 9. Heel Walk 10. Forward skip down 11. Backward skip back 12. Lateral skip down/back 13. High knee skip down 14. Up and over the gate 15. Lateral A-Skip 16. Lateral Bound 17. Sprint down 18. Lateral Shuffle 19. Sprint down 20. Lateral Shuffle

Linear Hurdle Work

5 hurdles separated by 2-3ft. 2 reps of the following: 1. High knees 2. 2 feet 1 hurdle rhythm hop 3. 2 feet 2 hurdle rhythm hop 4. 1 foot 1 hurdle rhythm hop 5. 1 foot 2 hurdle rhythm hop Key coaching points: -Quick off the ground in a cyclical motion -Aggressive arm action 90 degrees at the elbow and movement coming from the shoulders -Arms should be back when you land and driving forward when you are moving forward -Stick the landing after completion of the last hurdle in a good athletic stance toes facing forward

Glute/Core Activation

Repeat 2 times through: 1. Front Plank March x:30 2. Glute Bridge Hold x:30 3. Side Plank Hip Tap x10/10 4. SL Glute Bridge Hold x:20/:20 5. Copenhagen Leg Raise x5/5

MB Lat Throw

2 x 5

Farmers carry

2 x 20

Jump Rope

2 x 20

Barbell Squat Jump

2 x 7

Plyo Push-Up

2 x 5

Shin Box Twist

2 x 3

DB Snatch

2 x 3

DB Split Squat

2 x 5

Scorpion

2 x 3

DB Push Press

2 x 5

RDL

2 x 5