Foam rolling

1 x 30

Dynamic prep 1

1 x 1

One leg spanish squat

2 x 8

Perform 2 sets on each exercise. Make sure that you complete the reps on each side for the exercises that need it. Complete 2 sets before you go on to the next exercise. Tall to short: 10 reps, skipping: 15m, pogo jumps 12 reps.

Bounding level 4

3 x 15

Trap bar deadlift (knee-dominant)

4 x 2

Trap bar counter movement jump

4 x 3 @ 80 %

Romanian deadlift

4 x 2

One leg calf raise

2 x 10

One leg wall sit

2 x 20

Shin box rotation

2 x 8

Breakdance rotation

2 x 8

Push up to pike

2 x 8

Banded face pull

3 x 10

Split stance KB bottoms up press

3 x 8

Dumbbell chest press

4 x 4

Hand release push

4 x 4

Pull ups

4 x 4

Standing dumbbell row

3 x 5

Pallof press w/ side step

2 x 8

Ab rollout

2 x 8

Foam rolling

1 x 30

Dynamic prep 1

1 x 1

Dynamic spanish squat

2 x 10

Perform 2 sets of each exercise. Lateral skipping: 10m+10m Pogo side jumps: 20 reps.

Crossover level 3

2 x 5

Supported 1 leg RDL

4 x 5

One leg broad jump

4 x 2

Side lunge

3 x 4

Skater jump variation 4

3 x 3

Copenhagen hip adduction

2 x 6

Nordic Hamstring

2 x 3

Perform 2 sets on each exercise Balance variation: 30sec + 30sec Heel clicks: 8+8 Back extension variations: 5 reps in all directions.

Banded one arm rotator cuff

2 x 8

Banded one arm shoulder press

2 x 8

Push up to pike

2 x 8

Weighted push ups

3 x 6

Chin ups w/ bent knees

3 x 6

Bird dog row

3 x 8

Diagonal shoulder press

3 x 8

Pallof press w/ overhead reach

2 x 8

Banded dead bug

2 x 12

Foam rolling

1 x 30

Dynamic prep 1

1 x 1

Runner's stance iso

2 x 30

Finish all sets on one exercise before moving to the next. Elastic tall to short: 2.sets at 8 (4+4) reps. High knee to skip: 2. sets at 15m One leg pogo jump: 3.sets of 10 reps: 1.set: 50% 2. and 3. set: 70%

Vertical Bounding

3 x 15

Depth jump

3 x 3

ISO pin squat

4 x 1 @ 5

Weighted counter movement jump

4 x 3

Rear foot elevated split squat

3 x 4

Hip thrust

3 x 5

One leg wall sit

2 x 30