SLP Pre Season Program

Rest as much as you need in between exercises/sets 1. Jump Rope 5 mins 2. A Skip 2x15yds 3. A Skip with high knees 2x15yds 4. Wall Pistons 2x1,2,3,4,5 5. Bounds 2x5 each leg

Jump as far and as high as you possibly can, be as powerful as possible 1. Continuous Broad Jumps 4x5 Rest 30s 2. Depth Vertical Jump 4x5 Rest 30s

This is the main block for today - there are no videos demonstrating the sprints, message me with any questions 1. Build Up Sprints 2x20yds (1 each leg) Slowly build up to maximum speed starting slow, finishing fast. This is a warm up 2. Light Resisted Sprint Accelerations 4x20yds (2 each leg) For resistance you can either use bands, sleds or a parachute, just keep the resistance light 3. Max Velocity Sprints 4x20yds (2 starts each leg) These need to be all out, as fast as you can. Start from different positions. 4. Max Velocity Sprints 4x30yds (2 starts each leg) These need to be all out, as fast as you can. Start from different positions. 5. Shuttle Run Conditioning 3x20yds 5 Min EMOM (10 yds there, 10 yds back) This is going to be a 5 MIN EMOM. This means when you start your timer, you complete 3x20yds (10yds there 10yds back) shuttle runs, whatever time is left over is your rest. So for example, say you complete the 3 runs in 28s, you have 32s rest before you go again, and you do this for 5 mins.

SLP Full Body Prep

1. Ankle Flexion 2. Tib Stretch 3. Ankle Cars 4. TKE Step Ups 5. 90/90 Pigeon 6. 1/2 Kneeling Groin Rocks 7. Worlds Greatest 8. 1/2 Kneeling Hip Circles 9. Cat/Cow 10. Foam Roller Extensions 11. Foam Roller Reaches 12. 1/2 T-Spine Rotations 13. PVC T-Spine Rotations 14. Shoulder Butterflies 15. Scap Pullups

SLP LM Drop Press

3 x 3

SLP Shuffle to Side Toss

3 x 3

SLP Box Squats

4 x 5

SLP Landmine RDL

4 x 8

SLP SA DB Bench Press

3 x 8

SLP Bird Dog Row

3 x 8

SLP Landmine Core Rotations

3 x 5

Perform Each Interval at MAXIMUM EFFORT 10s Work 20s Rest 10 sets total

Full Body Mobility Series

Make sure to complete each exercise with good form, and watch the videos if you need help for any of the exercises! Complete 2 rounds, make every rep count: 1. Ankle Flexion x5 reps each side 2. Tib Stretch x5 reps each side 3. Ankle CARs x5 reps each side 4. Pigeon Pushup x5 reps each side 5. Deep Cossack Squats x5 reps each side 6. Hip CARs x5 reps each side 7. Groin Rocks w/ T-Spine Rotation x5 reps each side 8. Cat/Camel x10 reps 9. Y,T,A Raises x10 reps in each position 10. Shoulder Butterflies x5 reps

Rest as much as you need in between exercises/sets 1. Jump Rope 5 mins 2. A Skip 2x15yds 3. A Skip with high knees 2x15yds 4. Crossover Drill 2x10s 5. Bounds 2x5 each leg

Jump as far and as high as you possibly can, be as powerful as possible 1. Band Resisted Skater Jumps 4x5 each leg Rest 15s 2. Skater Jumps 4x5 each leg Rest 45s 3. Seated Broad Jump 4x5 Rest 60s

This is the main block for today - there are no videos demonstrating the sprints, message me with any questions 1. Build Up Sprints 2x20yds (1 each leg) Slowly build up to maximum speed starting slow, finishing fast. This is a warm up 2. Heavy Resisted Sprint Accelerations 4x15yds (2 each leg) For resistance you can either use bands, sleds or a parachute, just keep the resistance heavy 3. Max Velocity Sprints 4x15yds (2 starts each leg) These need to be all out, as fast as you can. Start from different positions. 4. 5-10-5 Agility Drill 4x1 (2 starts each way) These need to be all out, as fast as you can. Look up on YouTube how to set it up. Super Simple. 5. Agility Shuffle Conditioning 6x15s work/45s rest Set up two cones 5yds apart. During your 15s work, shuffle laterally between the two cones, then rest 4s and repeat 6 total sets. Stay low and be as powerful as you can.

SLP Lower Body Prep

1. Ankle Flexion x5 2. Tib Stretch x5 3. Ankle Cars x5 4. TKE Step Ups x5 5. 90/90 Pigeon x5 6. 1/2 Kneeling Groin Rocks w/rotation x5 7. Worlds Greatest x5 8. Hip CARs x5 9. Cat/Cow x5 10. T-Spine Rotations x5 11. Bosu Rotations x5 12. Depth Drop Series x2 each

SLP Banded Trap Bar Deadlift

5 x 5

SLP SS Jumps

5 x 3

SLP MB Granny Toss

5 x 4

SLP Bulgarian Split Squats

3 x 8

SLP Dynamic Step Up

3 x 4

SLP Hamstring Curls

3 x 10

SLP Hip Bridge Iso w/ Foam Roller

3 x 30

SLP Seated Calf Raise

3 x 10

SLP Upper Body Prep

1. Cat/Cow x5 2. Foam Roller Extensions x5 3. Foam Roller Reaches x5 each side 4. 1/2 T-Spine Rotations x5 each side 5. PVC Rotations x5 each side 6. Y Raises x10 7. Shoulder Butterflies x5 8. Scap Pullups x20 9. Deadbug x5 each side 10. 4 Way Deadbug x5

SLP DB Bench Press

4 x 5

SLP Plyometric Pushups

4 x 5

SLP MB Step and Pass

4 x 5

SLP Chin-Ups

4 x 6

SLP Landmine Push/Pull

4 x 6

SLP Around the World MB Slams

4 x 3

Complete each interval at the highest level you can maintain 2 mins work 1 min rest 5 total sets

Complete each interval with MAXIMUM effort 45s High Intensity 90s Low Intensity Complete 10 total rounds

Full Body Mobility Series

Make sure to complete each exercise with good form, and watch the videos if you need help for any of the exercises! Complete 2 rounds, make every rep count: 1. Ankle Flexion x5 reps each side 2. Tib Stretch x5 reps each side 3. Ankle CARs x5 reps each side 4. Pigeon Pushup x5 reps each side 5. Deep Cossack Squats x5 reps each side 6. Hip CARs x5 reps each side 7. Groin Rocks w/ T-Spine Rotation x5 reps each side 8. Cat/Camel x10 reps 9. Y,T,A Raises x10 reps in each position 10. Shoulder Butterflies x5 reps