Dynamic Mobility Short

For Completion

Forward Lunges Bodyweight

1 x 12

Double Leg Pogo for height

1 x 20

Countermovement Jump (hands on hips)

2 x 4

Broad Jump

1 x 3

Vertical Jump Test at Home

3 x 1

Standing Long Jump Test at Home

3 x 1

Dynamic Mobility Short

For Completion

Reverse Table Top Reaches

1 x 10

Reverse Tabletop March

1 x 16

Hamstring Catches double leg

1 x 8

Split Squat Overcoming Isometric

3 x 0:15

Barbell Speed Step Up

3 x 8

Depth Jump

3 x 4

Box Squat

4 x 5

DNS Star Pattern

3 x 16

Hand Supported Single Leg RDL

3 x 12

Banded Pull Up

3 x 6

Med Ball Toe Touch

3 x 20

Harop Curl GHD

3 x 4

Dynamic Mobility Short

For Completion

Kickstand Hinge

1 x 16

Squat to Stand

1 x 8

Bodyweight Cosack Squat

1 x 10

Knee Iso Push

3 x 0:15

Barbell Split Stance Pin Squat

3 x 8

Vertical Jump to Lateral Bound

3 x 6

Hip Thrust Machine

4 x 5

Single Leg Triple Broad Jump (land on 2)

3 x 4

DB Bulgarian Split Squat

3 x 12

Chest Supported DB Row

3 x 8

Incline Bench Reverse Crunch

3 x 6-8

Copenhagen Plank Hold (bent knee)

3 x 0:30

Upper Body Warm up

For Completion

Single Arm Downward Dog Plank Reach

1 x 10

Bench Press

8, 6, 6, 6

Seated Overhead Med Ball Throw

3 x 6

Standing Alternating DB Press top down

3 x 16

DB Overhead Tricep Extension

3 x 8

Alternating DB Hammer Curl

3 x 16

Leaning Delt Raise

3 x 24

GHD Rotating SIt Up

3 x 10

Forward Lunge with Back Heel Reach

1 x 10

Forward Lunges Bodyweight

1 x 16

Bodyweight Cosack Squat

1 x 10

Dynamic Mobility Short

For Completion

Accelerating High Knees

1 x 10

Single Leg High Knee´s

1 x 10

Butt Kicks

1 x 10

Double Leg Pogo Sequence

1 x 5

Single Leg pogo Sequence

1 x 5

Single Leg Hop forwards

1 x 5

Power Skip (for height)

1 x 10

Power Skip (for distance)

1 x 10

Sprint

2 x 20 @ 7, 8

Sled Push Slow (Technique)

For Completion

Sled Push Sprint

4 x 10

Acceleration 10-20 m

4 x 10

Lateral Half Kneeling Start into Sprint

3 x 2 @ 5

Crossover Step into Sprint

3 x 2 @ 5

Continuous Broad Jump

3 x 4

Cat Cow

1 x 10

Thread the Needle

1 x 10

Downdog to Upward Dog

1 x 6

Runners Lunge w/ OH Reach

1 x 16

Runners Lunge into Hamstring Stretch

1 x 16

Half Kneeling Adductor Rocks with Lateral Flexion Reach

1 x 16

Bodyweight Cosack Squat

1 x 12

Wall Assisted Hip CAR

1 x 16

Bent to Straight Knee Calf Raise

3 x 10

Banded Trap Bar Deadlift

2 x 3

Med Ball Rotational Slam

2 x 6

Staggered Stance 1-Arm DB Row

3 x 8

Lunge ISO w Palloff Press Rotation

3 x 16

Recovery Breathwork Meditation

For Completion

Thoracic Extension Rotation

1 x 16

Thread the Needle

1 x 10

Cat Cow Staggered

1 x 16

Prone Scorpion Stretch

1 x 10

Cat Cow

1 x 8

Thoracic CARs with MedBall

1 x 16

Modified Pigeon Stretch

1 x 10

Vertical Shin Quad Stretch

1 x 10

Rotating Incline Pigeon Stretch

1 x 10