Prep
A
P1/D1 - Accel Prep
Mobility: 1-2 Rounds (depending on how stiff you feel) - Optional Foam Roll/Lax Roll Circuit x 5 minutes (video linked below for areas of focus) - Pigeon w/ Rotation x 8/side - Groin Rocker w/ Reach x 8/side - Downdog Toe Touch to SL Lunge x 5/side - Squat to Stand x 8 Mvmt Prep: 2 Rounds A1) Spring Ankle #1 x 30" A2) ER Biased SL Glute Bridge x 10 A3) SL Balance Progression x 20"/leg A4) Bilateral Lateral Line Hop x 7" (as fast as you can)
B1
MPR Bilateral Leap Progression
2 x 10
B2
MPR Split Stance Leap Progression
2 x 10
B3
MPR Split Swap Leap
2 x 5
C
MPR Push Up Start Sprint
4 x 10
D
MPR Prowler March
3 x 10
E1
MPR RFESS w/ End Range ISO
3 x 5
E2
MPR Cycling Step Up Jump
3 x 5
E3
MPR Short Lever Hip Lift
3 x 10
F1
MPR SL RDL (lateral)
3 x 8
F2
MPR Hip Flexor ISO Hold
3 x 0:20
F3
MPR 3D Calf Raise
3 x 8
G
Short Aerobic - 1on:1off
6 x 1:00
Prep
A
P1/D2 Prep - UB
Mobility: 1-2 Rounds depending on what you need - 3D Cat Camel x 5 - Wide Stance Separation Drill x 10secs/side (focus on deep breaths) - Rotating Dissociation Flow x5/side - SFT Spinal Flow x 5/each Movement/Neural Prep: 2 Rounds A1) SS Around the World Paloff x 10/side A2) Tall Plank Row to Extension x5/side A3) Two Ball Throw & Catch x 20" A4) Star Plank Hand Taps x 20"
B1
MPR Landmine SA Rotational Press
3 x 3
B2
MPR Split Stance MB Scoop Toss
3 x 3
C1
MPR Alternating DB Bench Press
3 x 5
C2
MPR Close Grip Pull Up
3 x 6
D1
MPR PRI Split Stance Row w/ Rotation
3 x 6
D2
MPR Prone Y Raise
3 x 10
D3
MPR Kneeling Cable Rotation
3 x 10
E
Anaerobic Pwr
10 x 0:15
Prep
A
P1/D3 Prep - Max V
Mobility: 1-2 Rounds - Optional Foam Roll/Lax Roll Circuit x 5 minutes (use if you're feeling really stiff or banged up from Monday) - 90/90 Reach Through x 10/side - Toe on Wall Hip Flexor x 20"/side - Supine Pilates Stretch Series x 10/each - Seated 90/90 Rotations x 5/side - A Frame Crawl x 10m Mvmt/Neural Prep: 2 Rounds A1) Standing Psoas March x 6/side A2) Eccentric Hamstring Curl x 5/side B1) Spring Ankle #1 x 30" B2) SL Balance Progression x 20" B3) Bilateral Linear Line Hop x 7" (trying to move as fast as you can)
B1
MPR Split Swap Leap
2 x 10
B2
MPR Bound for Height
2 x 20
B3
MPR Skip for Height
2 x 20
B4
MPR Skip for Distance
2 x 20
C
MPR 10m Sprint
4 x 20
D1
MPR Front Squat Banded Drop Catch
3 x 6
D2
MPR Depth Jump
3 x 6
E1
MPR Groin Biased SS ISO (banded)
2 x 0:30
E2
MPR Prone Hamstring ISO (banded)
2 x 0:30
E3
MPR SL Slant Board Calf Raise
2 x 12
Prep
A
P1/D4 Prep - UB
Mobility: 1-2 Rounds depending on what you need - 3D Cat Camel x 5 - Wide Stance Separation Drill x 10secs/side (focus on deep breaths) - 1/2 Kneeling Tspine Rotation x 5/side - Cobra to Frog Sit x 8 - L Sit Crab Bridge x 5 Mvmt Prep - 2 Rounds A1) Supine Paloff Press w/ Adductor Squeeze x 10/side A2) TRX ISO Row x 20" hold A3) PVC Drop Catch Row x 10 A4) Alternating Throw and Catch x 20"/each way
B1
MPR Concentric Pendlay Row
3 x 5
B2
MPR 1/2 Kneeling Med Ball Slam
3 x 3
C1
MPR Seated DB Z Press
3 x 6
C2
MPR Chest Supported Row
3 x 8
C3
MPR Deadbug w/ MB Pass
3 x 5
D1
MPR 1/2 Kneeling SA Cable Press w/ Rotation
3 x 6
D2
MPR DB 21's Curls
3 x 7
D3
MPR Plank w/ Thread the Needle
3 x 5
E
Short Aerobic - 1on:1off
6 x 1:00
Prep
A
P1/D5 Prep - COD
Mobility: 1-2 Rounds - Optional Foam Roll/LAX Roll Circuit x 5 minutes - Bilateral Groin Rocker x 8/side - 3 Way 90/90 x 3/each position - Crossover Lunge w/ Reach x 3/side - Rotating Lunge x 5/side Mvmt Prep: 2 Rounds A1) Spring Ankle #1 x 30" A2) Banded Skater Stride x 8/side A3) SL Hip Circle x 5/side A4) Bilateral Lateral Line Hop x 7" (as fast as you can)
B1
MPR Bilateral Slalom Hop Progression
2 x 10
B2
MPR Linear Crossover Bound
2 x 20
B3
MPR Crossover Jab Step Bound
2 x 20
C1
MPR Crossover Stick
3 x 2
C2
MPR Crossover Prowler March
3 x 10
D1
MPR Trap Bar Deadlift
3 x 5
D2
MPR Step Up to Crossunder Jump
3 x 3
D3
MPR Side Plank Knee Ups
3 x 8
E1
MPR Goblet SFT Lunge
2 x 3
E2
MPR Top Foot Elevated Side Plank
2 x 0:20
E3
MPR 3D Calf Raise
2 x 10
F
Anaerobic Pwr
10 x 0:15