Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

DB Bench Presses

10, 8, 6, 4

DB Alt Incline Bench

4 x 6

Pullups

4 x 8

DB Row

8, 8, 6, 6

DB pushup row

3 x 8

Houston Series

2 x 12

Flat Situps

1 x 25

TRX Pendulum

1 x 12

Pushup Hold w/ Reach

1 x 10

Plyo Situps

1 x 10

Chin Lift

1 x 20

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch

Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

DB High Pull

4 x 3

DB Lunge

4 x 5

DB RDL

4 x 8

SL Elevated Box Squat

3 x 8

MB leg curl

3 x 8

4 Way Manual Hip

2x10 each: Manual Hip Abduction Manual Hip Adduction Manual Hip Extension Manual Hip Flexion

V-Situp

1 x 30

GH Side Crunches

1 x 20

Pushup Hold w/ Wing

1 x 10

Pushup w/ Core Board Side Crunch

1 x 10

Supermans

1 x 20

Foam Roller

Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin

Speed Warmup #1

Seated Fast Arms 3x20s A-March 2x20yd A-Skip 2x20yd B-March 2x20yd B-Skip 2x20yd C-March 2x20yd C-Skip 2x20yd Ankle Flips 2x20yd Ankling 2x20yd Straight Leg Shuffle 2x20yd Power Skips 2x20yd High Knee Run Progression 2x40yd Walking Toe Touches 20yd Walking Leg Swings 20yd High Knee Walk w/ Internal Rotation 20yd High Knee Walk w/ External Rotation 20yd

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch

Speed #1

Running Balance 2x30s+30s Pushup Starts 4x20yd Falling Starts 4x20yd Footfire 2x30s Form Sprints 4x100yd Build Up Sprints 4x50yd Stadium Steps-one deck each exercise: High Knee Walk High Knee Run High Knee Skip Side Shuffle DL Hops Running Pitter/Patter

Agility #1

In & Out Drill 2x each leg/each drill 4 Corner Drill 2+2 NFL 3 Cone Drill 2+2 Crazy 8s 2+2 Rope Skipping Routine Single Bounce 20 turns Bleke 20 turns Straddle 20 turns Combination Bleke-Straddle 20 turns Alt Cross Foot 20 turns Single Side Step 20 turns Single Backward 20 turns Criss Cross 20 turns Heel-Toe 20 turns Combination Bleke-Straddle 20 turns Straddle 20 turns Criss Cross 20 turns Toe-Toe 20 turns Alt Side Step 20 turns Rocker 20 turns Carioca 20 turns

Crazy 8s

1 x 2

Foam Roller

Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin

Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

DB Incline Bench

5, 5, 4, 3

DB SA Bench Press

4 x 5

Wide Grip Pullups

4 x 6

DB SA row

4 x 5

Clap pushups

3 x 10

Lying Int/Ext DB Rotation

2x12 each arm each way Internal rotation External rotation

Scullers

1 x 30

Scorpion Side Crunches

1 x 20

Pushup Hold w/ Hip Touch

1 x 10

Hanging Knee Raises

1 x 25

Aquaman

1 x 10

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch

Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

DB Push Presses

4 x 6

DB Squat

4 x 5

DB Lateral Lunge

3 x 5

Elevated Glute Bridge

3 x 15

DB SL RDL

2 x 12

4 Way Hip Machine

2 x 12

V-Up

1 x 15

MB Side Crunches

1 x 25

Opp Arm/Leg Raises

1 x 10

Hanging Straight Leg Raises

1 x 20

Superman Hold

1 x 1:00

Foam Roller

Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin