Dynamic Mobility Short

For Completion

Forward Walking Lunges

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

Barbell Speed Step Up

3 x 8

Depth Jump

3 x 4

Box Squat

4 x 6

DNS Star Pattern

3 x 16

Hand Supported Single Leg RDL

3 x 12

Banded Pull Up

3 x 5

Med Ball Toe Touch

3 x 20

GHD Harop Curl

3 x 4

Dynamic Mobility Short

For Completion

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 6

Single Leg Triple Broad Jump (land on 2)

3 x 4

DB Bulgarian Split Squat

3 x 10

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

Bench Press

8, 5, 5, 5

Seated Overhead Med Ball Throw

3 x 6

Standing Alternating DB Press top down

3 x 24

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

Dynamic Mobility Short

For Completion

Kickstand Hinge

1 x 10

Lateral Lunge

1 x 16

Curtsy Lunge

1 x 16

Accelerating High Knees

1 x 10

Butt Kicks

1 x 10

Double Leg Pogo Sequence

1 x 10

Single Leg pogo Sequence

1 x 10

Single Leg Hop forwards

2 x 10

Power Skip

2 x 10

Sprint

2 x 20 @ 7, 8

Resisted Sprint

4 x 10

Sprint

4 x 20

Continuous Broad Jump

3 x 4

Recovery Breathwork Session with Lovisa

For Completion

Cat Cow

1 x 10

Modified Pigeon Stretch

1 x 10

Thoracic Extension Rotation

3 x 10

Childs Pose to Upward Dog

1 x 8

Downward Dog Lunge Rotation

1 x 10

Vertical Shin Quad Stretch

1 x 10

Rotating Incline Pigeon Stretch

1 x 10