Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

In Season Bilateral Plyos #1

Perform the following for the given reps/sets. Perform same-lettered groupings back-to-back, otherwise complete all sets of one group before moving on to the next. A1. Seated-Start Jump 3 x 6 B1. Depth Drop to High Jump 3 x 6 C1. Max Effort Jump from Deep Squat 3 x 6

Barbell Reverse Lunge

3 x 8

Continuous Explosive Pushup

3 x 6

Landmine Reverse Lunge

2 x 8

Standing Single Arm Landmine Overhead Press

2 x 8

Landmine Cossack Squat

2 x 8

Incline Crunch

2 x 12

Cooldown

1 x 5:00

Zone 2 Cardio

1 x 20:00

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

In Season Single Leg Plyometrics #1

Perform the following for the given reps/sets. Perform same-lettered groupings back-to-back, otherwise complete all sets of one group before moving on to the next. A1. Low-to-high Lateral Hops 2 x 20 per side B1. Alternating Split Stance Pogos 2 x 10 (5 per side) C1. High-to-low Lateral Skater Jump w/ Med Ball 2 x 8 per side

Barbell RDL

4 x 6

Chin Up

4 x 8

Gorilla Row

3 x 12

Nordic Curl

3 x 6

Non-dominant Throwing Mobility

2 x 30

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

3-Way Lunge

3 x 4

Full ROM Dumbbell Lateral Raises

3 x 10

Cable Chop

3 x 6

Body Saw

3 x 8

90/90 Hip Rolls

3 x 8

Copenhagen Plank Lifts

3 x 6

Cooldown

1 x 5:00

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - A Skips in Place, 30 seconds - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

Perform the following for the given sets/reps/distance - Skips for height (one leg at a time) 2 x 50yds per side - Single leg bounds for speed 2 x 10 yds per side - Lateral power step 2 x 5 per side - Crossover step 2 x 5 per side - Short lateral 3yd shuffles 2 x 5 per side

Cutting Series #2

Perform the following cutting patterns. Each sprint will only be 3-5 hard steps (5-10 yards). A1. Lateral shuffle to sprint 1 x 4 per side B1. Crossover to sprint 1 x 4 per side C1. Bounding to sprint 1 x 4

Flying 20 Yard Sprint

6 x 1 @ 20

300 yd shuttle run

Cooldown

1 x 3:00