WARM UP DAY 1 Pt.3

Foam Roll x10mins 1. Breath work: 7s in, 5s hold, 8s out. Focus on what you want to get out of this session, what we want to get out of this off-season. This is the difference maker between good and great. There is a part in your brain that doesn't know the difference between visualization and real life, so if we can visualize our goals, our brain will think that the outcome has happened. 2. Side Lying Book Openers x8ea 3. Corbra x8 4. Hip Flexor to Hamstring x 6ea 5. 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