Dumbbell Bench Press

6 x MAX

Trap Bar Snap Downs

5 x 4

Dumbbell Incline Bench Press

4 x 10

Walking Lunge w/10lb Plate

3 x 30

Decline Squats on Slant Board with Dumbbells

4 x 10

Lat Pull Down

4 x 12

Forearms w/ Straight Bar

4 x MAX

Cosack Squat w/ Dumbbell or Kettlebell

3 x 6

Dead Bugs w/ Weighted Plate

3 x 1:00

Plyometric warm-up - two versions:

* 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.

Broad Jump to Single/Single/Two Feet(UVA)

Walking Lunge (Ball of Foot) Fascia Version

1 x 10

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.

90 Degree Rotation Sprints

2 x 5 @ 10

Rotational Hurdle Ladder - with stutter

2 x 4

Rotational Hurdle Ladder - without stutter

2 x 4

Hip Drill on Two Platforms

3 x 45

Bench Press

10, 6, 3, 1, MAX

Plyo Pushups

5 x 5

Bulgarian Split Squats

4 x 12

Wall Sits

2 x 1:00

Single Leg RDL's w/ OLY Bar

4 x 8

Tricep Extensions w/ Dumbbells on Flat Bench

4 x MAX

Single Leg Calf Pop's on Platform

2 x 45

Biceps with OLY Bar

4 x 12

Hammer Curls w/ Dumbbells

3 x MAX

Jump Cut Drill

2 x 4

Jump Cut Drill w/ Hurdles

1 x 6

Reactive Box Speed Agility Drill

4 x 1

Curved Linear Running

5 x 1

Double Leg Hurdle Hop Over Sprint

6 x 10

Sprint, Stop, Explode

1 x 6

Pushup Sprints

2 x 5

Single Arm Dumbbell Bench Press

3 x 12

Dumbbell Incline Bench Press

4 x 12

Hamstring Switches on Foam Pad (Marching)

3 x 6

Split Squats w/ OLY Bar

3 x 10

RDL's with Dumbbells

4 x 8

Dumbbell Goblet Squat

4 x 12

Plank Rows w/ Dumbbell

3 x 8

Abdominals "DragonFly"

4 x 4

Single Leg Calf Pop's on Platform

2 x 45