Rope Jumps

1 x 3:00

Foot Pronation Drill (can be on wedge)

1 x 15

Worlds Greatest Stretch

1 x 8

Standing Hip CARs Band Assisted

1 x 8

KB Cossack + Hip IR ER

1 x 6

Glute Stretch on Bench

1 x 8

Wall Drill - Single Switch

2 x 10

Copenhagen Plank Loaded

2 x 0:25

Bodysling Starplank Reach & Row

2 x 12

Reverse Nordic

2 x 12

Pin Squat

4 x 5

Drop Jump to Hurdle Jump to Broad Jump

3 x 3

CM Barbell Squat Jump

3 x 5

Band Assisted Squat Jump

3 x 8

Landmine Skater Squat

4 x 5

Explosive Box Step Up

3 x 5 @ 18

Smith Machine Reactive Lunge (Accommodating Resistance)

3 x 12

Standing Hip Flexor Single Leg Banded Oscillatory

3 x 0:10

Lateral BB Lunge

3 x 6

Drop Jump & Lateral Skater Bound

3 x 3

Band resisted lateral skater bound

3 x 12

Band resisted lateral shuffle

5 x 0:25

Rower/Airbike/Rope Jump

1 x 3:00

Prayer Lat Stretch

1 x 1:00

Banded Cat Cow

1 x 10

Quadruped Shoulder CARs

1 x 10

Banded Half Kneeling Open Book On Wall

1 x 8

Wrist Flexor Stretch

1 x 0:45

Wrist Extensor Stretch

1 x 12

Sprinter Plank

2 x 0:30

DB Around the worlds

2 x 20

Split Stance Cable Rotational Lift

2 x 8

Staggered Stance Landmine Core Rotation Explosive Recoil

2 x 10

Pull Ups

_ , 3, 3, 3

Half kneeling medball lateral slam

3 x 6

Landmine Row and Press

3 x 6

BB Pushpress

8, 5, 5, 5

Landmine Push Press (Accommodating Resistance)

3 x 12

Lateral Shoulder Co-contraction

3 x 0:10

Dips

4 x 5

Staggered Stance DB Clean & Press

4 x 8

Airbike

1 x 8 @ 0:10

Here are some example drills you can do - click the 3 dots in the right hand corner for demo videos. Do each of them for 2-3 mins or until perfection!

Warmup Jog

1 x 5:00

Dynamic Lunge to Hammi Reach

1 x 10

Dynamic Quad Stretch to Toe Touch

1 x 10

Dynamic Leg Swing

1 x 10

Side Lunge to Crossover Reach

1 x 10

Lateral A - Skip

1 x 20

B - Skip

1 x 20

C-Skip

1 x 20

Miniband Lateral Skater Push-Off

1 x 30

Miniband hip flexor activation

1 x 20

Intensive Linear Pogos

2 x 10

Lateral Skater Bound to Stick

2 x 8

Quick Skater Bound

2 x 20

Quick Crossover Bound

2 x 20

Intensive Hop Bound Pattern

2 x 30

Speed Work

Tap the 3 dots in the right-hand corner to see demo videos Rest until recovered between reps 3 Cone Linear Change of Direction x4 (change stopping leg) 3 Cone Lateral Change of Direction x2 each way 4 Cone Linear to Lateral Shuffle to Backward x2 each way Lateral Shuffle to Linear Sprint x2 per side Half Moon CoD x3 each way Extrinsic Motivational Sprint (Tennisball) x5 4 min rest 40 meter Sprint (3-point start) x 8 rest for 90 sec. between Sprints

Cooldown jog

1 x 5:00

Crossover Lateral Deadmill Push

1 x 4:00

Single Leg Ankle Knee Warmup

1 x 16

Supine Banded Hammi/Glute/Adductor Stretch

1 x 5

Banded Quad stretch + activation

1 x 1:00

KB Windmill in adductor stretch position

1 x 8

Staggered Stance Hinge Yielding Isometric

1 x 0:30

Skater Banded Adductor Lunge

2 x 15

Wall Drill Inside Edge - Load and Lift

2 x 10

Wall Drill - Outside Edge Load and Lift

2 x 10

2 rounds / 2 min rest between rounds Rest as long as needed between exercises Crossover Stick in Place x20 Crossunder Stick in Place x20 45° Skater Bound x6/side

Barbell Hang Clean

6, 4, 4, 4, 4

Staggered stance Trap Bar RDL

10, 5, 5, 5

Staggered Stance CMJ accommodating resistance

3 x 4

Perpendicular Split Jump Rotational Medball throw

3 x 5

Single Leg DB Hip Thrust

12, 9, 9, 9

Single Leg Banded Hip Thrust

3 x 10

Knees to feet to vertical jump

3 x 5

Single Leg BB RDL

8, 4, 4, 4

Rotational KB Swing

3 x 12

Prone SL Hamstring Oscillatory

3 x 0:10

Rower/Airbike/Rope Jump

1 x 3:00

Banded Shoulder Traction

1 x 15

Quadriped roll assisted T-Spine + C-Spine Mobilisation

1 x 6

Banded T-Spine Opener Adductor Stretch

1 x 10

RFESS On Wall Torso Rotation

1 x 8

Walkout Downdog Cobra

1 x 5

KB Windmill in adductor stretch position

2 x 8

QL Raise on Hyperextension

2 x 12

Bottoms up Waiters Walk

2 x 0:45

Prone Alternating Shoulder Hovers

2 x 20

BB Pendlay Row (Accommodating Resistance)

4 x 5

Bend over BB Row Drop Catch

3 x 10

DB Benchpress

8, 6, 6, 6, 6

Reactive Pushups off Blocks

4 x 6

Single Arm DB Row

4 x 6

Split Stance Cable Push Pull

3 x 8

Supine Medball Plyo

3 x 6

Bike Intervals

3 x 8

Active recovery bike ride or light jog @120-140bpm

1 x 45:00

Game of Choice (Ex. Tennis)

1 x 60:00

Half Kneeling Quad/Hip Stretch on Wall

2:00, 0:20, 0:20

Band Assited Pancake Stretch

2:00, 0:20, 0:20, 0:20

Glute Stretch on Bench

1 x 1:00

Elephant Walk with T-Spine Rotation

1 x 12 @ 5

Jeffersson Curl

1 x 6 @ 0:08

90/90 Hips Rolls

1 x 30

Seated Hip IR/ER

1 x 10

90/90 Hip Switches

1 x 10

90/90 Stretch + 3 position lift offs

3 x 5

Cobra

1 x 10

Weighted Butterfly Stretch

1 x 3:00

Banded Shoulder Opener

1 x 10

Sauna - 2x10 min + 2x2 min cold exposure

2 x 10:00

Here are some example drills you can do - click the 3 dots in the right hand corner for demo videos. Do each of them for 2-3 mins or until perfection!