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 Hold

1 x 1:00

Hex Bar Deadlifts

3 x 10

Split Squat Jump

3 x 10

DB Lunge

3 x 10

Push Throughs

3 x 15

RDL

4 x 10

Lateral Heel Touches

4 x 20

TRX Leg Curl

4 x 10

6"

4 x 1:00

SL Glute Bridge

2 x 10

Cross-over Crunches

2 x 20

Pushups Plus

2 x 15

Glute Bridge Hold

2 x 1:00

6 sets: High knees 15s Squat 10x Squat Jumps 10x 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

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

Combatives

1 x 60:00

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

BW Squat

1 x 15

Straight Leg Kicks

1 x 10

SA Chest Stretch

1 x 15

PB DB Bench Press

3 x 10

Clap pushups

3 x 10

DB shoulder press

3 x 10

TRX Lunges

3 x 10

DB Row

4 x 10

Prone PB Walkout

4 x 10

Posterior Delt Raise

3 x 10

PB Supine Knee Lift

3 x 10

Warrior Hold

3 x 30

Hypertrophy Upper Body Conditioning #1

6 sets: Mtn climber 15s Pushup 8x Bear crawl 10yd 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