WARM UP DAY 1 Pt.3

Foam Roll x10mins 1. Corbra x8 2. Hip Flexor to Hamstring x 6ea 3. Supine Lying Leg Raise x6 MOVEMENT 1. Lateral Stride Sled Drag or Banded x8ea 2. Step back Lunge KB Clean x6ea 3. 1/2 Kneeling SA Cable Press w/Rotation x6ea 4. Iso Neck Flexors x20s (fwd,bck,lat) POWER WORK x2 (rest 2 mins between sets) 1. DB Split Squat Jumps x5ea 2. Band Resisted Broad Jump x5

Hand Assisted Saftey Bar Step Back Lunge

4 x 2

Trap Bar CMJ

4 x 4

1-Arm DB Row

3 x 3

Glute-Ham Raise

3 x 3

Standing Landmine Press

3 x 3

Side Plank with Hip Abduction

3 x 4

TRX Knee Rollout

2 x 6

Band Pull-Apart

2 x 8

1 min on 1 min off

5 x 60

WARM UP DAY 2 Pt.3

Foam roll x10mins 1. Toe on Wall Hip Flexor Stretch x8ea 2. 90/90 Rotations x8ea 3. Groin Rocker x8ea 4. 1/2 Kneeling T-Spine Rotation x8ea MOVEMENT 1. Step Back Lunge to Step Up w/Knee Drive x5ea 2. Lateral Crossover Step Up x6ea 3. Step Back Lunge w/DB Overhead x8ea SPEED WORK x2 (rest 2 mins between sets) 1. Banded 1/2 Kneeling First Stride x5ea 2. Prowler Sprint x10m

Trap Bar Deadlift

4 x 3

Single Leg Hops

4 x 1

1/2 Kneeling One Arm Cable Row

3 x 6

Landmine SA Press

4 x 2

KB swings

3 x 10

Lying Y Holds

3 x 3

Hip Flexor Knee Drive

2 x 5

Side Plank

2 x 6 @ 5

20s on 40s Off

5 x 20

WARM UP DAY 2 Pt.3

Foam roll x10mins 1. Toe on Wall Hip Flexor Stretch x8ea 2. 90/90 Rotations x8ea 3. Groin Rocker x8ea 4. 1/2 Kneeling T-Spine Rotation x8ea MOVEMENT 1. Step Back Lunge to Step Up w/Knee Drive x5ea 2. Lateral Crossover Step Up x6ea 3. Step Back Lunge w/DB Overhead x8ea SPEED WORK x2 (rest 2 mins between sets) 1. Banded 1/2 Kneeling First Stride x5ea 2. Prowler Sprint x10m

Front Squat

3 x 10

TRX Row

3 x 10

1/2 Kneeling Cable Lift

3 x 10

DB Single Leg Deadlift

3 x 10

Push-Up

3 x 10

Stability Ball Roll Out

3 x 10

Goblet Lateral Lunge

3 x 10

DB Over Head Press

3 x 10

Side Plank w/Hip Dip

3 x 10

MB Adductor Squeeze

2 x 3 @ 4

Paloff Press

2 x 6

Foam roll x10mins 1. Quadruped Hip CAR's x5ea 2. Lateral Lunge to Curtsy Lunge x5ea 3. Knee Hug to Single Leg RDL x6ea 4. Single Arm TRX Row w/Rotation x5ea MOVEMENT 1. Step Back Lunge to Step Up w/Knee Drive x5ea 2. Lateral Crossover Step Up x6ea 3. Step Back Lunge w/DB Overhead x8ea Hang Clean 3x4

Step Back Lunge

3 x 2

Hurdle Jumps

3 x 5

Trap Bar CMJ

3 x 4

1-Arm DB Row

3 x 6

TRX Hamstring Curls

3 x 2

Standing Landmine Press

3 x 3

Side Plank with Hip Abduction

3 x 4 @ 3

TRX Standing Rollout

2 x 6

Band Pull-Apart

2 x 8

1 min on 1 min off

4 x 60