Dynamic warm-up

@ 15

Split squat ISO Hold.

1 x 0:30

Foam roller hamstring sl bridge

1 x 0:30

HIP Lock with med ball

1 x 10

Wall drill (shin drop focus)

1 x 10

Pogo Jump

2 x 20

Low split squat jumps

2 x 12

Skip Bounding

2 x 15

Fals step SL Broad Jump

2 x 6

Bounding

2 x 15

kneeling acceleration.

2 x 10

Bench acceleration (shin drop focus)

2 x 10

1 Arm Sprint

2 x 20

No Arm Sprint

2 x 20

30 meters spring

2 x 1 @ 30

Joga Drill

1 x 5

Hip shift bridge with foam roller

1 x 20

HIP CARs kneeling

1 x 10

Hip hinge in split position

1 x 12

Barbell ISO Split Squat

2 x 0:30

KB overhead reach Foamroller Hamstring bridge

2 x 8

Pogo Jump

2 x 20

Duck Jumps

2 x 20

Depth Skater Jumps

2 x 10

Kneeling jump to vertical jump

2 x 6

Horizontal to vertical jumps

2 x 20

Trap-Bar Deadlift

3 x 5 @ 85 %

Mieszanie w kotle (swiss ball)

3 x 20

Bulgarian Split Squat DB

3 x 6

Razor hamstring curl

3 x 4

Copenhagen plank ecc

3 x 4

D.B. Incline Chest Press

2 x 6

DB ROW on bench

2 x 8

Dynamic warm-up

@ 15

Wall drill open step (hip extension)

2 x 8

Wall drill crossover step (hip extension)

2 x 8

Side step with stick overhead (hip extension)

2 x 1 @ 15

Crossover step with stick overhead (hip extension)

2 x 1 @ 15

Zig-zag bounding

2 x 1 @ 20

S.L. Power hops

2 x 1 @ 20

Acceleration to deceleration

2 x 1

Acceleration to deceleration and reacceleration

2 x 1

Forward backward COD

2 x 1

Zig- zag COD (25 degrees angle)

3 x 1

Zig-zag COD (45 degrees angle)

3 x 1

Animal flow

1 x 1 @ 20

Loaded Ankle CARs

2 x 10

Loaded Ankle Rocker

2 x 0:30

Foam roller SL Deadlift

2 x 10

S.L. Extensive board hops (forward)

2 x 10

S.L. Extensive lateral board hops (outside leg)

2 x 10

S.L. Extensive lateral hops (inside leg)

2 x 10

S.L. Broad jump (SL landing)

2 x 5

S.L. Lateral broad jump (from 1 leg to 1 leg)

2 x 10

Drop jump to broad jump

2 x 5

Skater Jumps

2 x 12

Zerher Squat

3 x 5 @ 80 %

Landmine SL Deadlift

3 x 6

Adductor side slide on ergo row machine

3 x 6

Pull-Up

2 x 10

Dip

2 x 10

TTB

2 x 10

DB Seated Single Leg Calf Raise

2 x 12