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

KB Squat

3 x 15

Squat Jumps

3 x 10

DB RDL

4 x 10

TRX Pike

4 x 15

DB Walking Lunge

3 x 10

Supine PB MB Rotation

3 x 12

TRX Leg Curl

4 x 12

Reverse Hyper

4 x 15

10 sets: High knees 15s Lunge 8+8 Cycled Split Squat Jumps 5+5 Rest 30s

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 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

Speed Ladder

Marching 2 in Each 1 in Each High Knee Running Run In Sprint Out Side Right In Side Left In Lateral Shuffle High Knee Lateral Run 2 In 1 Out 2 In 2 Out Lateral 2 In 2 Out Leg in Front Leg Behind Carioca Ali Shuffle Pivot 180 Degree Turn Zig Zag Crossover Shuffle Zig Zag Crossover Shuffle Inside/Outside Cutting Forward Hops Backward Hops Side Hops Hopscotch 2 In 1 Out Hops 2 In 2 Outs 2 In 2 Out Hops Ski Jumps Slalom Ski Jumps Backward Ski Jumps

Speed Ladder Marching

1 x 1

Speed Ladder Run In

1 x 1

Speed Ladder Sprint Out

1 x 1

Speed Ladder Side Right In

1 x 1

Speed Ladder Side Left In

1 x 1

Speed Ladder Leg Behind

1 x 1

Speed Ladder Crossover Shuffle

1 x 1

Speed Ladder Inside/Outside Cutting

1 x 1

Band Diagonal Walk

2 x 10

Band Lateral Walk

2 x 10

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

Crazy 8s

1 x 2

600yd Shuttle

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

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

PB DB Bench Press

3 x 15

Clap pushups

3 x 10

DB Row

4 x 10

MB Lockout Roll

4 x 15

DB Front Raises

3 x 12

Cross-over Crunches

3 x 15

Pullups

4 x 12

Supermans

4 x 15

TRX T-I-Y

2 x 8

KB Core Complex

2 x 6

10 sets: Mtn climbers 15s Pushups 8x Bear crawl 10yd Rest 30s

Thoracic Foam Roller

Complete 1 set of 10 reps of the following: Head Rotations Protraction/Retraction Straight Arm Clap Floor Slide Lats Pecs Reach Through

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

Battling Ropes

Complete the following exercises at 20s max effort/40s rest: Alt Wave Double Wave Big Outside Circle Small Outside Circle Core Wave-Rev Grip In/Out Wave-hedgeclippers Angle Wave-wrist up alt wave Uppercut-Pivot, Rev Grip Hook-Pivot, Rev Grip Grappler Throw-Side-OH-side, Rev Grip Grappler Throw/Lunge-Ropes go down w/ back leg, Rev Grip Figure 8-2 hands together Figure 8-Ind hands Alt Side to Side Wave Alt Wave/Side Lunge Circle L/Wave R Circle R/Wave L Alt Wave/Rev Lunge Double Wave/Squat Big Circle/Get Up-Sit down/stand up Jumping Jacks-Rev Grip Angle Slam-Alt 45-deg big slam 2 Hand Slam Double Wave/Squat Jump Alt Wave/Cycled Split Squat Jump Alt Wave/Walking Lunge Double Wave/Walking Lunge 2 Rope/1 Hand Wave-R 2 Rope/1 Hand Wave-L Alt Wave/Crossbehind Lunge Big Double Hand Circle-Clockwise Big Double Hand Circle-Counterclockwise Alt X 2 Hand Shovel R 2 Hand Shovel L 2 Rope/1 Hand Circle-R 2 Rope/1 Hand Circle-L Seated Russian Twist Flutter Kick/Alt Wave Burpee Slam Your Choice

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

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 Stepup

3 x 15

TRX knees to chest

3 x 15

Glute Ham Raise

4 x 15

MB Russian Twist

4 x 15

TRX/Bosu Pushups

3 x 12

Lateral Plank w/ Twist

3 x 12

TRX/Bosu Pullups

4 x 15

PB Body Saw

4 x 15

Posterior Delt Raise

2 x 12

Pushups Plus

2 x 20

Choice Intervals

10 x 30 @ 30

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