Reverse Lunge on Platform

3 x 8

Trap Bar Snap Downs

4 x 4

Split Squats w/ OLY Bar

3 x 10

Inverted Rows on Incline Bench

3 x 12

Forearms w/ Straight Bar

4 x 45

Dead Bugs w/ Weighted Plate

3 x 60 @ 25 lb

Lat Pull Down

4 x 15

* Knee down and explode up, land on opposite leg, skater 2 feet. Five repetitions per leg. * knee down, explode out to 2 feet, five repetitions per leg, two sets of each variation.

Depth jump to skater to broad jump

1 x 6

PVC technical work for speed: two variations: * single leg Pogos to a switch, Two sets of up-and-down, 15 yards up and down equals one set, * Single leg Pogos to a double switch, 15 yards down and back, two sets.

Double Leg Hurdle Hop Over Sprint

1 x 6

Kettlebell Jumps w/ 2 Kettlebells

3 x 6

Depth Drop

1 x 6

Rotational Hurdle Ladder - with stutter

2 x 5

Rotational Hurdle Ladder - without stutter

2 x 5

Bench Press

10, 6, 3, 1, MAX

Plyo Pushups

5 x 5

Biceps with OLY Bar

3 x 12

Tricep Extensions w/ Dumbbells on Flat Bench

3 x MAX

Pendulum Lunges on Platform w/ Dumbbell or Kettlebell

3 x 8

Single Leg Calf Pop's on Platform

2 x 45

Single Leg RDL's w/ OLY Bar

4 x 8

Bulgarian Split Squats

4 x 12

Jump Cut Drill

2 x 4

Jump Cut Drill w/ Hurdles

1 x 6

Hurdle Hop to 90 Turn

1 x 6

Pushup Sprints

10 x 2

Curved Linear Running

5 x 20

Sprint, Stop, Explode

1 x 6

Double Leg Hurdle Hop Over Sprint

1 x 6

Dumbbell Bench Press

3 x MAX

Hex Bar Dead Lift

10, 10, 8, 8, 6, 6

Hamstring Switches on Foam Pad (Marching)

3 x 6

RDL's with Dumbbells

4 x 8

Dumbbell Snatch

3 x 6

Plank Rows w/ Dumbbell

3 x 8

Hip Drill on Two Platforms

3 x 45

Wide Grip Pull Ups

2 x 5