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

Box Jump

1 x 6

Pogo Jump

2 x 10

Back Squat

8, 8, 8, 15

Seated DB Shoulder Press

3 x 12

Chest-Supported DB Row

3 x 12

Hamstring Curl on Slides

3 x 6

Plank with Elbow Slide

3 x 0:30

Calf Raise Series

3 x 12

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

3 x 5

Split Squat Jump

3 x 1

Pogo Jump

2 x 10

Explosive Trap Bar Pull

4 x 5

Bench Press

4 x 8

Chin-Up

4 x 6

Isometric Low Box Step-Ups

3 x 6

Hip Thrust

3 x 10

Tall Kneeling Iso Cable Hold

3 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

Seated Broad Jump

1 x 6

Pogo Jump

2 x 10

RDL

3 x 10

Incline DB Bench Press

3 x 12

Wide Grip Seated Row

3 x 12

Bulgarian Split Squat

3 x 12

Roll Up Crunch

3 x 12

Banded Ankle Dorsiflexion Mobilization

3 x 12