Preparation Circuit A

Single Leg Balance x 15s Each Leg Squat Sit x 10s Leg Swings (Linear) x 10 Leg Swings (Lateral) x 10 Standing Hamstring Curl x 10 Each Leg Rocking Calf Raises x 10 2-3 Rounds

Low Intensity Pogo

4 x 20 @ 5

Broad Jump (JM)

3 x 5 @ 6

Split Squat (Run Strong)

3 x 8

Bilateral Hamstring Bridge

3 x 8

Side Plank (Run Strong)

3 x 15

Deadbug Foot Down (Leg Only)

3 x 10

Bird Dog (Legs Only)

3 x 10

Preparation Circuit B

knee Dips x 10 Each Leg Leg Swings (Linear) x 10 Leg Swings (Lateral) x 10 Squats x 8 Tib Raises x 6 Each Leg (1-2 rounds) Rocking Calf Raises x 10 2-3 Rounds

Pause Squat Jumps

3 x 5 @ 4

Sumo Box Squats

3 x 8

Alternating Reverse Lunge

3 x 12

Standing Core Rotations

3 x 20

High Plank (Run Strong)

4 x 20

Lying Hip Rotations

3 x 16