30-Day Speed Camp Phase 2

Soft Tissue Preparation Series

Form Rolling PREP 1.) Feet 2.) Calves 3.) Hamstrings 4.) Quadriceps 5.) Adductors (Groin) 6.) Back

Sports Specific Agility Prep

Warm-Up Phase 1 Sports Specific Agility Prep (60-70% Exertion, Focus on Executing the Movement to Perfection) 20 Yards Both Ways Per Movement Full Warm-Up 1. Dynamic Lateral Push-Step 2. Dynamic 45˚ Lateral Push-Step 3. Lateral Slalom Agility Sprint (Aggressive Outside Foot Plant) 4. Stutter Step - Deceleration to Acceleration 5. Sprint to Jump 6. Sprint- Shuffle- Sprint – Shuffle (Transition every 5 Yards) 7. Deceleration Sprint – Lateral Shuffle -Sprint 8. Backpedal 9. Tempo Backpedal (Changing Tempo every 5 Yards) 10. Weave Backpedal 11. Sprint – Deceleration Backpedal to Acceleration (Transition every 5 Yards) 12. Shuffle- Backpedal-Shuffle- Backpedal 20 Yards (Transition every 5 Yards) 13. Sprint- Backpedal- Sprint- Backpedal 20 Yards (Transition every 5 Yards) 14. Two Step Rhythmic Shuffle Backwards 15. Quick Hip Flips

Mobility Preparation

Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1.) Lunge with T-Spine Mobility and Hamstring Kick- Combo 2.) Quadriceps Table Top Reach + Superman 3.) Lateral Fencer Lunge 4.) Ballistic Hip Hinge “3 Pumps” 5.) Hamstring Kick Series

Warm-Up Phase 3: Dynamic Flexibility - Mobility Preparation (Ground Based Movements) 1.) Cat Cow x 5 Reps https 2.) Hip Rock Series -Lateral Rock x 8-10 Reps Per Side -Lateral Hip Rotation x8-10 Reps Per Side -Front Rotation x 8-10 Reps Per Side 3.) Tactical Frog x 10 Reps 4.) Tactical Frog with Internal Hip Rotation x 8-10 Reps Per Side 5.) Forward & Backwards Knee Circles (Quadruped or Plank Position) 5x Per Side 6.) Glute Pump – Prone Scorpion x 3 Reps Per Side 7.) Low Swipe Iron Cross x 5 Reps Per Side 8.) Single Leg Glute Bridge + Hamstring Kick x 10 Per Side 9.) Roll Back and Reach x 5 Reps Per Side 10.) Dynamic 90/90 Pump x 3-5 Reps Per Side 11.) Knee Fall-Ins x 10 Reps Per Side 12.) “Calf” Gas Pedal x 10 Reps Per Side 13.) Ballistic “Groiners” Hip Stretch x5 Reps Per Side

1.) Single Leg Balance Pad Alphabet 2.) Band Glute Monster Walk Series 5-10 Yards Per Drill x 1 Set (Both Directions) - Band Glute Monster Walk (Bands Above Knee) - 45 Degree Band Glute Monster Walk (Bands on Ankles) - Band Glute Monster Walk (Bands on Feet) 3.) Core Lying Sprinter Knee Drive x 10 Reps Per Side If you don't have access to Mini Bands do these bodyweight Glute Exercises: 1-2 Sets Per Exercise 1.) Bilateral Glute Bridge x 15-20 Reps 2.) Single Leg Glute Bridge x 10-15 Reps Per Side 3.) Glute Kick Backs x 15-20 Reps Per Side

Complete 1-2 Sets Per Drill Going Both Ways (Right & Left Side) Rest 30 seconds to 1 Minute Between Drills *New Ladder Drill Breakdown Video 1.) Hissy Deceleration Step 2.) Outside Leg Hissy Step – Inside Leg 45 Degree Decel Step 3.) Inside Hissy Step to Outside 90 Degree Hip Flip Decel Step 4.) Inside Salsa Hip Flip 5.) Rapid Fire

Virtual Reaction Training System Module #5 1.) Drill #1: Jump to Lateral Shuffle 2.) Drill #2: Crossover Hip Flips 3.) Drill #3: Decel Step 4.) Drill #4: 4 Corner Lateral Shuffle

Follow Coach Pierre in this 5 Minute Plank Circuit "Challenge" and see if you can last the entire time. Full follow along workout.

Soft Tissue Preparation Series

Form Rolling PREP 1.) Feet 2.) Calves 3.) Hamstrings 4.) Quadriceps 5.) Adductors (Groin) 6.) Back

Linear Warm Up

Linear Warm-Up Phase 1: Ground Base Mobility (Do each movement for 6-8 Reps) 1.) Cat-Cow 2.) Plank Pike 3.) Quad Nordic 4.) Hip Rock Series -Lateral Rock x 8-10 Reps Per Side -Lateral Hip Rotation x8-10 Reps Per Side -Front Rotation x 8-10 Reps Per Side 5.) Downward Dog to Cobra 6.) Push-Ups 7.) T-Spine Rotations 8.) Side Plank Reach over 9.) Cross body leg whip

Full Warm-Up

Linear Warm-Up Phase 2: Focus on Executing each drill with proper form and technique) 20 Yards Per Drill 1.) Skip-Forward Full Arm Swing 2.) Skip-Backwards Full Arm Swing 3.) Skip-Forward Full Single Arm Swing 4.) Skip-Backwards Full Single Arm Swing 5.) Skip-Forward Half Arm Swings 6.) Skip-Backwards Half Arm Swings 7.) Skip-Forward Open and Close Swings 8.) Skip-Forward Over and Back Swings 9.) Lateral Skip- Arm Swings 10.) Carioca (Hip Flips) 11.) Carioca (High Knee Drive) 12.) Backward Run

Linear Warm-Up Phase 3: Mobility Preparation (20 Yards Per Mobility Exercise) + Ground Base Work 1.) Worlds Greatest Stretch 2.) Quadriceps Table Top Reach (Opposite Hand/ Foot) 3.) Hip Pull + Side to Side Lunge + Hip Rotation 4.) Hip Hinge “ 3 Pumps” 5.) Hamstring Kick Series 6.) Glute Pump to Prone Scorpions x 3 Reps Per Side 7.) Iron Cross x 5 Reps Per Side 8.) Roll Back & Reach x 5 Reps Per Side 9.) Scissors x 10 Reps Per Side 10.) Straight Leg Kicks x 5 Reps Per Side 11.) Fire Hydrant Leg Lift x 5 Reps Per Side 12.) 90/90 Hip Mobility x 5 Reps Per Angle 13.) Groiners x 5 Reps Per Side 14.) Gas Peddlers x 10 Reps Per Side

1.) Mini Band Glute Internal & External Rotation 1 Set x 20 Reps Per Side 2.) Mini Band Single Leg Glute Bridge & Knee Drive 1 Set x 10 Reps Per Side *This can be done with or without bands! If you don't have a mini bands, just do the exercise/movement very slow!

Cone Drills - Setup & Breakdown Each Drill do 1x Each with 30 seconds rest max 1.) Single Leg Lateral Skater Plyometric Jump 2.) Lateral High knee Drive to Single Leg Medial Jumps 3.) Lateral High Knee to Skater Jump 4.) Inside Single Leg Cone Jump to Skater Jump 5.) Single Leg Cone 360 Jump

1.) Walking A’s - 2 Sets x 20 Yards 2.) Thigh Switch - 2 Sets x 10-20 Yards 3.) Double Quick Switch - 2 Sets x 10-20 Yards 4.) Thigh Switch 1-2-3 - 2 Sets x 10-20 Yards 5.) A-Skip - 2 Sets x 10-20 Yards 6.) B-Skip - 2 Sets x 10-20 Yards 7.) A-Skip to C-Ship - 2 Sets x 10-20 Yards 8.) A-Skip to Forward Hip Circles 2 Sets x 10-20 Yards 9.) Explosive Knee Push - 2 Sets x 10-20 Yards 10.) High Knee Run - 2 Sets x 10-20 Yards 11.) High Knee Butt Kicks - 2 Sets x 10-20 Yards 12.) Ankling - 2 Sets x 20 Yards 13.) Straight Leg Run - 2 Sets x 10-20 Yards

Acceleration Warm-Up Sprints

3 x 3 @ 20, 30, 40

Complete Each Drill 2x Use walk back for recovery *Watch Full Breakdown and Set-Up Video 1. 9 Cone Tree - 90 Degree Sprint Cut to Sprint (Right/Left) 2. 9 Cone Tree - 45 Degree Sprint Cut to Sprint (Right/Left) 3. 9 Cone Tree - 5 Yard Sprint - 45 Degree Cut Sprint to Sprint (Right/Left) 4. 9 Cone Tree - 5 Yard Sprint - 45 Degree Comeback to Sprint (Right/Left *No Video) 5. 9 Cone Tree - 10 Yard Sprint - 45 Degree Comeback to Sprint (Right/Left *No Video) 6. 9 Cone Tree - Crossover - Sprint - Sprint (Right/Left) 7. 9 Cone Tree - Crossover Sprint - Sprint - 45 Degree Sprint - Sprint (Right/Left) 8. 9 Cone Tree - Sprint - Shuffle - Sprint (Right/Left & Full) 9. 9 Cone Tree - Sprint - Crossover Sprint - Sprint (Right/Left & Full) 10. 9 cone Tree - 5 Yard Sprint - Backpedal - Sprint (5 Yards/10 Yards) 11. 9 Cone tree - Sprint - 45 Degree Backpedal - Sprint - (Right/Left) 12. 9 Cone Tree - Sprint - 45 Degree Backpedal - 45 Degree Sprint & Cut (Right/Left)

Core Training

- Compete 1-2 Sets with 30 Seconds Rest Between Sets 1.) Plank (Total Body Tension) x 10-30 Seconds 2.) Side Plank (Total Body Tension) x 10-30 Seconds 3.) Contralateral Plank x 10-30 Seconds 4.) Side Plank Hip Drop x 10 Per Side 5.) Front Plank Walk Outs x 5-10 Reps 6.) Side Plank Pivot & Turn x 10 Per Side 7.) Quadruped Bird Dog x 5 Reps Per Side 8.) Side Plank Reach & Crunch x 10 Reps Per Side 9.) Sprinter Sit-Up x 10 Reps Per Side

Soft Tissue Preparation Series

Form Rolling PREP 1.) Feet 2.) Calves 3.) Hamstrings 4.) Quadriceps 5.) Adductors (Groin) 6.) Back

Warm-Up Phase 1: Dynamic Flexibility - Mobility Preparation (Ground Based Movements) 1.) Hip Rock Series -Lateral Rock x 8-10 Reps Per Side -Lateral Hip Rotation x8-10 Reps Per Side -Front Rotation x 8-10 Reps Per Side 2.) Cat Cow x 5 Reps 3.) Tactical Frog x 10 Reps 4.) Tactical Frog with Internal Hip Rotation x 8-10 Reps Per Side 5.) Forward & Backwards Knee Circles (Quadruped or Plank Position) 5x Per Side 6.) Glute Pump – Prone Scorpion x 3 Reps Per Side 7.) Low Swipe Iron Cross x 5 Reps Per Side 8.) Single Leg Glute Bridge + Hamstring Kick x 10 Per Side 9.) Roll Back and Reach x 5 Reps Per Side 10.) Dynamic 90/90 Pump (Knee-Shin-Back Heel) x 3-5 Reps Per Side 11.) Knee Fall-Ins x 10 Reps Per Side 12.) “Calf” Gas Pedal x 10 Reps Per Side 13.) Ballistic “Groiners” Hip Stretch x5 Reps Per Side

Mobility Preparation

Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1.) Worlds Greatest Stretch 2.) Quadriceps Table Top Reach + Superman 3.) Lateral Fencer Lunge 4.) Ballistic Hip Hinge “3 Pumps” 5.) Hamstring Kick Series

Sports Specific Agility Prep

Warm-Up Phase 3 Sports Specific Backwards Agility Prep (60-70% Exertion, Focus on Executing the Movement to Perfection) 20 Yards Both Ways Per Movement Full Warm-Up 1.) Dynamic Lateral Push-Step 2.) Backpedal 3.) Tempo Backpedal 4.) Weave Backpedal 5.) Backpedal & Settle 6.) Backwards Skip 7.) Backwards Skip Hip flip 8.) Drop Step/Kick Step 9.) Alternating Drop Step 10.) Backwards Drop Step to Backwards Hip Flip 11.) Backpedal to Large Drop Step 12.) Backpedal to Large Lateral Drop Step 13.) Backwards Lateral 45 Degree Shuffle 14.) Backwards 45 Degree Crossover Sprint with Inside turn 15.) Line Shuffle Hip Flips 16.) Line Crossover Sprint Hip Flips 17.) Speed Turn

1.) Mini Band Glute Internal & External Rotation 1 Set x 15 Reps Per Leg 2.) Sprinter Knee Drive Hip Hinge 1 Set x 10 Reps Each Leg 3.) Sprinter Deceleration Snap Down 1 Set x 10 Reps Each Leg 4.) Sprinter Power Jumps x 1 Set x 10 Reps Each Leg

Perform each drill for 3 Yards - 2x each with 30-45 seconds break 1.) Two Inch Run Forward 2.) Two Inch Run Salsa Hip Flips 3.) Two Inch Run Lateral 4.) Two Inch Run Backwards

Each drill is to be done 2x each – Once each way at 80-85 % exertion working on movement quality You will need 3 Cones, the cones can be places 3-5 yards apart Take 30 seconds rest between each drill *Watch Breakdown/Overview & Set-Up Video 1.) 3 Cone Deceleration Triangle - Shuffle 2.) 3 Cone Deceleration Triangle - Crossover 3.) 3 Cone Deceleration Triangle - Backpedal 4.) 3 Cone Deceleration Triangle - Shuffle w/90 Degree Rotation 5.) 3 Cone Deceleration Triangle - Backpedal w/90 Degree Rotation 6.) 3 Cone Deceleration Triangle - Figure 8 Sprint

Do each pattern once each way 30 seconds rest between reps *Make Sure to Watch the full Breakdown/Overview & Set-Up Video 1.) Sprint 2.) Sprint - Backwards Inside Pivot Turn Shuffle 3.) Sprint - Inside Crossover Sprint 4.) Sprint - Backpedal 5.) Sprint 45 Degree Cut 6.) Sprint 45 Degree Cut - 45 Degree Inside Turn Shuffle 7.) Sprint 45 Degree Cut - 45 Degree Inside Turn Crossover Sprint 8.) Sprint 45 Degree Cut - 45 Degree Backpedal 9.) H-Figure 8

5 MINUTE INSANE CORE SHREDDER WORKOUT | 20 Exercises - *Full Follow Along Workout*