2023 Off Season

Mobility - 1 Round of the Following - Squat to Stand x10 - 90/90 PNF x5+5 (5 Reps w/ 5 Second Contraction) - Ankle PNF x5+5 - Straight Leg Lunge w/ Rotation x8/side (can do walking or in place) - Lateral Lunge w/ Rotation x5/side Balance/Coordination - Same Hand Juggle x1 min/side - SL Balance Progression x30"/side Activations - 2 rounds A1) Glute Bridge w/ Band Distraction x10m A2) Lateral Slider Lunge x6 /side (drive the foot thats on the slider into the ground on the way up) A3) Tall Plank Psoas March x10/side

MPR Step Back KB Swing

2 x 8

MPR SL Step Up Jump (no touch)

2 x 10

MPR Seated Broad Jump

3 x 4

** REST REMINDER **

1 x 0:30

MPR 10m Sprint

4 x 20

MPR Trap Bar Deadlift

3 x 6

MPR Short Lever Hip Lift

3 x 10

MPR Landmine Lateral Lunge

3 x 8

MPR Side Plank w/ Hip Abduction

3 x 10

MPR Deadbug w/ MB Pass

3 x 10

HIIT Short - Min on Min off

4 Sets of: 1 min on 1 min off ** Pick a piece of cardio equipment, preferably a bike or treadmill. Perform one minute of ALL OUT work and rest for one minute. Repeat the process 4 total times. ** The minute on should be EVERYTHING you have. Leave nothing in the tank!!

BJ 2023 OffSzn - D2/D5 Prep

Foam Roll - Upper Back/Lats, Hips Focus Mobility - 1 Round - Side lying Windmill x6/side - Downdog Toe Touch x6/side - 1/2 kneeling Shoulder CAR's x5/side - 1/2 Kneeling Tspine Rotations x8/side - 3 Way Prone Press Up x 3/ea position Coordination - 2 Rounds - Use the walk back as your rest time - Linear Double Contact Skip x20m - Lateral Double Contact Skip x20m - Alternating SL Cycle x20m Activations A1) Banded Shoulder Shunt Series - 2x6/Each position A2) Face Pull w/ OH Press - 2x12 A3) 1/2 Kneeling Diagonal Wall Slam - 2x4/side (medball doesn't have to be heavier than 6-10lbs here)

MPR 1/2 Kneeling SA Cable Press w/ Rotation

3 x 5

MPR Spiderman Crawl

3 x 15

MPR Seated DB Z Press

3 x 8

MPR SA DB Row

3 x 8

MPR Prone Row w/ ER and Press

3 x 10

MPR Lateral Line spinal Flow

3 x 5

MPR Tall 1/2 Kneel Side Bend

3 x 12

MPR Backwards Bear Crawl w/ KB Drag

3 x 20

HIIT Long - 4 on 2 off

Complete 3 Sets of - 4 min on 2 min off Pick a piece of cardio equipment (bike, rower, treadmill), or do 20 meter shuttles if you have the space. Perform 4 minutes of work and 2 minutes of rest The pace should be high enough that you could not hold a conversation during your working time

Banded Stretching Series

Long hold stretches - hold each stretch for 30-60 seconds - 1 round Band emphasized Hip Flexor (remember to tuck your butt under, squeeze the glutes) Band Emphasized Groin Stretch - try to get your elbow to the floor Band Emphasized Groin Rocker Banded Pigeon Stretch Banded Hamstring Stretch

MPR Supine Alternating Cross Connect

2 x 6

MPR Walking In Seam Lunge

2 x 5

MPR Glute Bridge Cross Connect

2 x 6

MPR Walking Lunge w/ Chop and Lateral Bend

2 x 5

Multi-direction Ankle Hops

1 x 3:00

Spring Ankle Position 1

3 x 0:30

MPR Reverse Nordics

3 x 8

Spring Ankle Position 2

3 x 0:30

MPR Nordic Hamstring Curl

3 x 5

Mobility - 1 Round of the Following - Squat to Stand w/ Tspine Rotation x5/side - Pigeon to Step Through x6/side - Ankle PNF x5+5 (5 reps w/ 5 second contraction) - Straight Leg Lunge w/ Rotation x8/side (can do walking or in place) - Lateral Lunge w/ Rotation x5/side Balance/Coordination - Same Hand Juggle - 2x1 min/side - SL Balance Progression - 2x30sec/side Activations - 2 rounds A1) SL Squat w/ 4 point reach x 2 (all 4 points there and back aka 8 squats = 1 set) A2) Rollback to SL Get Up x 5/side A3) Lateral Bound w/ SL Hop x 20" (this is mean't for prep, not to be super intense. constant movement for 20 seconds is all were looking for)

MPR SL Lateral Box Jump

2 x 5

** REST REMINDER **

1 x 0:30

MPR Repeat 5m Shuffle

3 x 3

MPR Slider Step Back Lunge

3 x 6

MPR Lateral Bound (stick emphasis)

3 x 5

MPR RFESS w/ End Range ISO

3 x 8

MPR Banded Shunt Stride w/ Rotation

3 x 8

MPR SL Swiss Ball Hamstring Curl (prog 2)

2 x 12

MPR Top Foot Elevated Side Plank

2 x 15

MPR Cable Resisted Hip Flexion

2 x 12

HIIT Short - Min on Min off

4 Sets of: 1 min on 1 min off ** Pick a piece of cardio equipment, preferably a bike or treadmill. Perform one minute of ALL OUT work and rest for one minute. Repeat the process 4 total times. ** The minute on should be EVERYTHING you have. Leave nothing in the tank!!

BJ 2023 OffSzn - D2/D5 Prep

Foam Roll - Upper Back/Lats, Hips Focus Mobility - 1 Round - Side lying Windmill x6/side - Downdog Toe Touch x6/side - 1/2 kneeling Shoulder CAR's x5/side - 1/2 Kneeling Tspine Rotations x8/side - 3 Way Prone Press Up x 3/ea position Coordination - 2 Rounds - Use the walk back as your rest time - Linear Double Contact Skip x20m - Lateral Double Contact Skip x20m (one each direction) - Alternating SL Cycle x20m Activations A1) 1/2 kneeling cable Y w/ Rotation - 2x12 A2) Bear Plank Kick through - 2x10/side

MPR 1/2 Kneeling Med Ball Slam

2 x 5

MPR Supine MB Throw and Catch

2 x 5

MPR Birddog Row

3 x 8

MPR Chin Up

3 x 8

MPR Alternating DB Bench Press

3 x 8

MPR Up/Down Plank w/ Skater Stride

3 x 10

MPR Kneeling Tspine Mobility w/ Dowel

2 x 5

MPR TRX Row w/ Rotation

2 x 12

MPR Barbell Wrist Curl

2 x 20

HIIT Long - 4 on 2 off

Complete 3 Sets of - 4 min on 2 min off Pick a piece of cardio equipment (bike, rower, treadmill), or do 20 meter shuttles if you have the space. Perform 4 minutes of work and 2 minutes of rest The pace should be high enough that you could not hold a conversation during your working time

Banded Stretching Series

Long hold stretches - hold each stretch for 30-60 seconds - 1 round Band emphasized Hip Flexor (remember to tuck your butt under, squeeze the glutes) Band Emphasized Groin Stretch - try to get your elbow to the floor Band Emphasized Groin Rocker Banded Pigeon Stretch Banded Hamstring Stretch

MPR Supine Alternating Cross Connect

2 x 6

MPR Walking In Seam Lunge

2 x 5

MPR Glute Bridge Cross Connect

2 x 6

MPR Walking Lunge w/ Chop and Lateral Bend

2 x 5

Multi-direction Ankle Hops

1 x 3:00

Spring Ankle Position 1

3 x 0:30

MPR Reverse Nordics

3 x 8

Spring Ankle Position 2

3 x 0:30

MPR Nordic Hamstring Curl

3 x 5