Foam Roll T spine

1 x 0:30

Foam roll glutes

1 x 0:30

Foam roll quads

1 x 0:30

Foam roll hamstrings

1 x 0:30

foam roll calves

1 x 0:30

Jog + Backpedal

1 x 20

Lateral shuffle + arm swing

1 x 20

High Knee Carioca

1 x 20

Walking lunge with reach

1 x 3

Quad pull + reach

1 x 5

Single leg RDL + Reach

1 x 3

Hamstring swipe

1 x 5

Cossack Squat

1 x 10

Split stance hip airplane

1 x 5

Cook hip bridge

1 x 10

Side lying hip abduction

1 x 10

A walk

2 x 15

A march

2 x 15

A-Skip

2 x 15

A switch

2 x 15

Wall drill posture hold

2 x 0:10

Wall drill load, explode, switch

2 x 5

Sled Push

6 x 10 @ 100 %

1/2 kneeling sprint

3 x 10

2 point sprint

3 x 10

Single Leg Broad Jump & Land

3 x 3

Lateral bound and stick

3 x 5

Barbell Hip Thrust

3 x 8

Front Foot Elevated Split Squat

3 x 10

Single leg plank

3 x 0:30

Single leg hamstring bridge

3 x 10

Sled march

4 x 20

Foam Roll T spine

foam roll lats

Foam roll pecs

Neck CAR

1 x 5

Superman row

1 x 5

Yoga push up

1 x 5

Shoulder handcuffs

1 x 5

Side lying T spine

1 x 5

Cat Cow

1 x 5

Tall kneeling med ball chest pass

3 x 8 @ 10 lb

DB Bench Press

4 x 8

1-Arm DB Row

4 x 8

Banded push up

3 x 12

TRX Row

3 x 12

DB Tricep Extension

2 x 15

DB hammer curl to press

2 x 12

6 way shoulder raise

2 x 5

Trap bar farmers carry

RKC plank

3 x 0:30

Foam Roll T spine

1 x 0:30

foam roll lats

Foam roll pecs

Foam roll glutes

1 x 0:30

Foam roll hamstrings

1 x 0:30

foam roll calves

1 x 0:30

Foam roll quads

1 x 0:30

foam roll adductors

1 x 0:30

Bodyweight kang squat

1 x 10

Deep squat + dorsiflexion

1 x 10

Worlds greatest stretch

1 x 5

Adductor Rockback

1 x 5

90/90 seqeunce

1 x 5

Prone Scorpion

1 x 5

Cobra stretch

1 x 0:30

Childs pose

1 x 0:30

Eyes closed single leg balance

3 x 0:30

Extensive forward hops

2 x 10

Extensive lateral hops

2 x 10

Extensive zig zag hops

2 x 10

Bear Crawl

3 x 20

Foam Roll T spine

1 x 0:30

Foam roll glutes

1 x 0:30

Foam roll quads

1 x 0:30

Foam roll hamstrings

1 x 0:30

foam roll calves

1 x 0:30

Jog + Backpedal

1 x 20

Lateral shuffle + arm swing

1 x 20

High Knee Carioca

1 x 20

Walking lunge with reach

1 x 3

Quad pull + reach

1 x 5

Single leg RDL + Reach

1 x 3

Hamstring swipe

1 x 5

Cossack Squat

1 x 10

Split stance hip airplane

1 x 5

Cook hip bridge

1 x 10

Side lying hip abduction

1 x 10

A walk

1 x 15

A march

1 x 15

A-Skip

1 x 15

A switch

1 x 15

Ankle dribble

2 x 20

Calf dribble

2 x 20

Ascending straight leg bound

2 x 20

Sled sprint (pull)

3 x 20

2 point sprint

3 x 20

Serpentine Sprint

3 x 20

Crossover to base

3 x 5

SIngle leg box jump

3 x 5

Front Squat

3 x 8

Copenhagen plank

3 x 0:15

Single Leg RDL

3 x 8

Spring ankle iso hold (bent knee)

3 x 0:30

DB Goblet Lateral Lunge

3 x 10

Foam Roll T spine

foam roll lats

Foam roll pecs

Neck CAR

1 x 5

Superman row

1 x 5

Yoga push up

1 x 5

Shoulder handcuffs

1 x 5

Side lying T spine

1 x 5

Cat Cow

1 x 5

Med Ball Slam

3 x 8 @ 10 lb

1/2 kneeling shoulder press

4 x 8

Chin-Up

4 x 8

Incline DB Bench Press

3 x 12

Cable face pull

3 x 12

Tricep Pushdown

2 x 20

DB Bicep Curls

2 x 15

DB Lateral Raise

2 x 20

Suitcase Carry

Cable pallof press

3 x 8

Foam Roll T spine

1 x 0:30

foam roll lats

Foam roll pecs

Foam roll glutes

1 x 0:30

Foam roll hamstrings

1 x 0:30

foam roll calves

1 x 0:30

Foam roll quads

1 x 0:30

foam roll adductors

1 x 0:30

Bodyweight kang squat

1 x 10

Deep squat + dorsiflexion

1 x 10

Worlds greatest stretch

1 x 5

Adductor Rockback

1 x 5

90/90 seqeunce

1 x 5

Prone Scorpion

1 x 5

Cobra stretch

1 x 0:30

Childs pose

1 x 0:30

Eyes closed single leg balance

3 x 0:30

Ickey shuffle

3 x 1

Ali Shuffle

3 x 1

Ladder crossover (step in)

3 x 1

Extensive Med Ball Scoop

6 x 10 @ 10 lb