W.U. Dynamic Mobility #1

Select minimum 6 from first group 6 from second group 4 from third group -Knee to chest - Lunge - Foot Over Ankle quick steps - High Knees - Gravediggers - Straight Leg Running - Butt Kickers - Lateral Lunge - Carioca - A Skip - Power Skip - Short Bound - Bounding -Heel toe walks -Rolling heel to toe walks -Rudiment hops -Body Squats -Reverse Lunge walks -Sumo Squats - 90/90 rolls - Leg swings(forward and back, lateral) - Open Hip skips - Zombie walks -RDL Walks -Arm circles -Arm Swings -Chest hugs -Halos(use small medball or plate) -Elevated Push ups -Band pull aparts -Band Front to back rotations

DB Bench Press

3 x 10

Push-Up

3 x 15

Med Ball Chest Pass

3 x 10

Romanian Deadlift (RDL)

3 x 12

DB Squat Jump

3 x 4

Tuck Jump

3 x 8

Russian KB Swing

2 x 15

Staggered Stance RDL

2 x 15

Calf Raise

2 x 40

Rudiment Hops

2 x 10

W.U. Dynamic Mobility #1

Select minimum 6 from first group 6 from second group 4 from third group -Knee to chest - Lunge - Foot Over Ankle quick steps - High Knees - Gravediggers - Straight Leg Running - Butt Kickers - Lateral Lunge - Carioca - A Skip - Power Skip - Short Bound - Bounding -Heel toe walks -Rolling heel to toe walks -Rudiment hops -Body Squats -Reverse Lunge walks -Sumo Squats - 90/90 rolls - Leg swings(forward and back, lateral) - Open Hip skips - Zombie walks -RDL Walks -Arm circles -Arm Swings -Chest hugs -Halos(use small medball or plate) -Elevated Push ups -Band pull aparts -Band Front to back rotations

Inverted Row

3 x 5

1-Arm DB Row

3 x 12

Eccentric Chin-up

3 x 5 @ 5

DB Bicep Curls

3 x 10

Back Squat

3 x 8

Nordic Quads

3 x 5

Low Pogo + High Pogo

3 x 3 @ 5

Lateral Lunge

3 x 8

Lateral Bound To Vertical

3 x 4

Copenhagen Adduction

3 x 8

DB Lateral Raise

2 x 15

TRX 45 Degree Row

2 x 15

Band Pull-Apart

2 x 15

Band Face Pull

2 x 15

W.U. Dynamic Mobility #1

Select minimum 6 from first group 6 from second group 4 from third group -Knee to chest - Lunge - Foot Over Ankle quick steps - High Knees - Gravediggers - Straight Leg Running - Butt Kickers - Lateral Lunge - Carioca - A Skip - Power Skip - Short Bound - Bounding -Heel toe walks -Rolling heel to toe walks -Rudiment hops -Body Squats -Reverse Lunge walks -Sumo Squats - 90/90 rolls - Leg swings(forward and back, lateral) - Open Hip skips - Zombie walks -RDL Walks -Arm circles -Arm Swings -Chest hugs -Halos(use small medball or plate) -Elevated Push ups -Band pull aparts -Band Front to back rotations

Bench Press

3 x 10

Med Ball Power Drop

3 x 10

DB Push Press

3 x 8

Push-Up Plus

3 x 8

Single Leg RDL

3 x 8

Broad Jump to vertical jump

3 x 4

Psoas March

3 x 12

Hex Bar Deadlift

4 x 6

Pogo Jump

3 x 10

Depth Jump

3 x 5