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

Stationary Pogo

2 x 10

Depth-Landing

1 x 6

Seated Vertical-Jump

2 x 5

Paused Skater Jump

1 x 5

Skater Jump with Quick Return

1 x 5

Continuous Skater Jump

1 x 5

Barbell Back-Squat

3 x 10

Half Kneeling Land Mine Press

2 x 12

Prone DB-Row

2 x 12

Bilateral Val Slide Curl

2 x 6

Standing Anti-Rotation Cable Hold

2 x 30

Pigeon Stretch

1 x 45

Adductor Rock

1 x 10

90/90 Internal Hip Rotation

1 x 10

Couch Stretch

1 x 45

T-Spine Extension

1 x 5

Spiderman w/Thoracic Rotation

1 x 8

Band Shoulder Dislocate

1 x 10

Preacher Stretch

1 x 10

Half Kneeling Ankle Rock

1 x 10

Seated Rotational Medicine Ball Toss

2 x 5

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

Side to Side Pogo Jump

2 x 10

Paused Split-Stance Jump

2 x 5

Seated - Broad Jump

2 x 5

Lateral Bound to Double Leg Landing

2 x 5

Lateral Jump to Broad Jump

2 x 5

Chin Up

3 x 10

Flat DB Press

3 x 12

Barbell RDL

3 x 10

Iso Bulgarian Squat

2 x 30

Push Up Plank w/Elbow Touch

2 x 6

Iso - Fire Hydrant

1 x 30

Glute Bridge - March

1 x 10

Lateral Band - Walk

1 x 12

Paused Internal Hip Rotation

1 x 5

Bent Knee Copenhagen Hold

1 x 30

Half Kneeling Hip CAR

1 x 10

Half Kneeling Wall T-Spine Rotation

1 x 10

Band Pull Apart

1 x 15

Prone Y-T-W-I

1 x 5

Reach-Roll-Lift

1 x 10

Single-Leg Stand with Head Turn

1 x 10

Tall Kneeling Med Ball Scoop

2 x 5