Dynamic Warm Up

Complete the following on a soft surface without shoes, if possible. Easy jog 4x30s Air Squats x10 Lunges x5/side Hip Hinges x10 Side Lunges x5/leg 1-Leg Hinges x5/leg Lateral Leg Raises x5/leg Butt Kicks x20yds High Knee Switches x20 Stiff Leg Pops x10 forward + x10 backward High Feet x20yds High Feet adding speed 2x20yds Easy Hops x20yds High Skups x6 Put shoes on... Stiff Leg Run x20yds easy + 20yds long Sprint at 80% effort x20yds Sprint at 90% effort x20yds

Power Skips for Height

1 x 30

Power Skips for Distance

1 x 30

Resisted Sprints

6 x 10

Max Effort Sprints

6 x 20

Tuck Jumps

3 x 10

Repetitive Broad Jumps

3 x 5

Heel Elevated Squat

3 x 5

Heel Elevated Squat

1 x MAX

Barbell Hip Thrust

3 x 12

Deficit DB Reverse Lunge

3 x 12

Machine Seated Leg Curl

3 x 15

Seated Adductor Machine

3 x 15

Machine Seated Calf Raise

3 x 15

Foam Roller Bridge

2 x 30

Side Plank w/ Reach Through

Upper Body Warm Up (Push)

Complete 3 sets of the following: Push Up to Toe Touch x3 each way Rainbow Med Ball Slam x4 each side Cross Crawl x20yds Bench Plyo Push Ups x4

Barbell Bench Press

3 x 5

Face Pull

3 x 15

Barbell Bench Press

1 x MAX

Deficit Push Up

Alternating DB Chest Supported Row

3 x 12

Dumbbell Alternating Hammer Curl

2 x 15

Chest Supported Incline DB Lateral Raise

2 x 15

Decline Russian Twist

2 x 15

Dynamic Warm Up

Complete the following on a soft surface without shoes, if possible. Easy jog 4x30s Air Squats x10 Lunges x5/side Hip Hinges x10 Side Lunges x5/leg 1-Leg Hinges x5/leg Lateral Leg Raises x5/leg Butt Kicks x20yds High Knee Switches x20 Stiff Leg Pops x10 forward + x10 backward High Feet x20yds High Feet adding speed 2x20yds Easy Hops x20yds High Skips x6 Put shoes on... Stiff Leg Run x20yds easy + 20yds long Sprint at 80% effort x20yds Sprint at 90% effort x20yds

Power Skips for Height

1 x 30

Power Skips for Distance

1 x 30

Max Effort Sprints

6 x 30

Medium Hops

3 x 10

Seated Hurdle Hops

3 x 4

Hang Clean/Power Clean/Clean Pull

3 x 3

Banded Box Squats

3 x 5

Med Ball Lateral Lunge Jump

3 x 3

Staggered Stance RDL

3 x 12

Leg Extension

3 x 12

Active Copenhagen

3 x 15

Standing Machine Calf Raise

3 x 15

Iso lunge hold

1 x 0:30

Upper Body Warm Up (Pull)

Complete 3 sets of the following: Push Up to Toe Touch x3 each way Med Ball Slam x5 Cross Crawl x20yds Bench Plyo Push Ups x4 Rest 90s between sets.

Weighted Chin Up

3 x 5

Chin Up

1 x MAX

Lat Machine Single Arm Close Grip Row

3 x 12

Alternating DB Incline Press

3 x 12

Machine Wide-Grip Seated Row

2 x 15

Dumbbell Incline Alternating Curl

2 x 15

Cable Standing Overhead Tricep Extension

2 x 15

Decline Bench Sit Up

2 x 15