Dynamic Warmup

10s Isometric Glute Bridge 15x Lateral Band Walk / side 10x Band Monster Walk / side 15yds Straight Leg Kick Walk 8x Half Kneeling Thoracic Spine Rotation 15 yds Walking Quad Pulls 8x Spiderman with Thoracic Rotation 15yds Lateral Lunge Walk 8x Bent Over Y's 15yds Warm Up Skips 15yds Warm Up Carioca 10yds Lateral Shuffle

Depth Landing

3 x 5

Med Ball Vertical Throw

2 x 5

Pogo Jump

2 x 10

Isometric Squat Hold

2 x 1:00

Isometric TRX Row

2 x 1:00

Eccentric GH Slides

2 x 6 @ 0:03

Half Kneeling Land Mine Press

2 x 12

Front Plank on Elbows

2 x 0:30

Calf Raise Series

2 x 10

Dynamic Warmup

10s Isometric Glute Bridge 15x Lateral Band Walk / side 10x Band Monster Walk / side 15yds Straight Leg Kick Walk 8x Half Kneeling Thoracic Spine Rotation 15 yds Walking Quad Pulls 8x Spiderman with Thoracic Rotation 15yds Lateral Lunge Walk 8x Bent Over Y's 15yds Warm Up Skips 15yds Warm Up Carioca 10yds Lateral Shuffle

Drop Lunge

2 x 5

Low Box Stride Jump

3 x 4

Pogo Jump

2 x 10

Isometric Split Squat Hold

2 x 1:00

Pull Up Progression

2 x 6

RDL

2 x 12

Push-Up

2 x 8

Tall Kneeling Iso Cable Hold

2 x 0:30

Banded Ankle Dorsiflexion Mobilization

2 x 0:30

Dynamic Warmup

10s Isometric Glute Bridge 15x Lateral Band Walk / side 10x Band Monster Walk / side 15yds Straight Leg Kick Walk 8x Half Kneeling Thoracic Spine Rotation 15 yds Walking Quad Pulls 8x Spiderman with Thoracic Rotation 15yds Lateral Lunge Walk 8x Bent Over Y's 15yds Warm Up Skips 15yds Warm Up Carioca 10yds Lateral Shuffle

Snap Down

3 x 5

Paused Vertical Jump

3 x 5

Pogo Jump

2 x 10

Isometric Trap Bar Deadlift

2 x 1:00

Incline DB Bench Press

2 x 12

Isometric Step Down

2 x 8

Standing Single Arm Cable Row

2 x 12

Dead Bug

2 x 10

Manual Ankle Dorsiflexion Mobilization

2 x 12