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

Squat

3 x 12 @ 60 %

OH DB Squat on Dyno Disc

3 x 10

RDL

4 x 10 @ 65 %

Pistol Squats

4 x 5

Explosive Calf Raise

2 x 25

PB DB Low Combo Bench Press

2 x 12 @ 55 %

Pause Bench Press

3 x 12 @ 55 %

PB Pike w/ Pushup

3 x 12

Pause 3 Way Shoulder Raise

3 x 10

Hamstring Stretch

3 x 15

Lat Pulldowns

2 x 10 @ 70 %

Partner Groin Stretch

2 x 15

Reverse grip lat pulldown

2 x 10 @ 70 %

Partner Anterior Shoulder Stretch Palms Out

2 x 30

Straight Bar Curls

3 x 10

Bar wrist flexion/extension

3 x 10

800m Sprint

2 x 4:00 @ 4:00

400m Sprint

4 x 2:00 @ 2:00

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

Mobility Routine #1

Squat 15x Standing Quad Stretch 15s+15s Sumo Stretch 30s Drop Squat 15x Lat Lunge Stretch 15s+15s High Knee 10yd Butt Kicker 10yd Hurdles 1x each Elev Lunge Stretch 15s+15s Elev Hamstring Stretch 15s+15s Straight Leg Calf Stretch 15s+15s Leg Swings Front/Back 10+10 Lat Lunge 10+10 Walking Knee Tuck 10yd Walking Quad 10yd Standing Groin Stretch 30s Walking Side Cross Behind 10yd+10yd Walking Figure-4 10yd Squat/Lunge Walk 10yd Straddle Stretch 30s SA Chest Stretch 15s+15s Lat Stretch on Bar 15s+15s Neck/Trap Stretch 15s+15s Hamstring Stretch 15s+15s Straight Leg Kick 10+10 Figure-4 Stretch 15s+15s Cat/Cow 10+10 Kickover 10+10 Floor Slide 15x Figure-4 Rock/Reach 10+10 Butterfly Stretch 30s Scorpion 10+10 Pike Stretch 30s 6pt Hip Stretch 30s Hip Rotation 10+10 Pushup Calf Stretch 15s+15s Bent Knee Supine Hip Rotation 10+10 Lunge/Back Heel Lift 15s+15s Hook & Look Stretch 15s+15s Straight Leg Supine Hip Rotation 10+10 Supine Hip Flexor Stretch 15s+15s Standing IT Band Stretch 15s+15s

Recovery Run

1 x 1

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

Barbell Bench Press

3 x 12 @ 60 %

Pushup Hold w/ Reach

3 x 10

DB Incline Bench

3 x 12 @ 45 %

6 Backs

3 x 6

BOR/UR/ShP/UR/BOR Complex

1 x 8

Pro Stretch Circuit

1 x 12

Posterior Delt Raise

3 x 15

TRX Pendulum

3 x 12

EZ Bar Triceps

3 x 5

Flat Situps

3 x 25

Barbell Lunges

2 x 15

Plyo Situps

2 x 10

Straight Leg Pulldowns

2 x 30

Chin Lift

2 x 20

1 Mile Run

2 x 8:00 @ 8:00

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

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

Pause Squat

3 x 12 @ 45 %

V-Situp

3 x 30

Iso-Lateral Leg Curl

3 x 12 @ 60 %

Supermans

3 x 20

DB Bench Presses

3 x 12 @ 50 %

Pushup w/ Core Board Side Crunch

3 x 10

Hammer Low Row

2 x 10 @ 70 %

GH Side Crunches

2 x 20

Bent Over Rows

2 x 10 @ 70 %

Pushup Hold w/ Wing

2 x 10

Big Gun Biceps

8, 6, 4, 8, 15

Big Gun Triceps

8, 6, 4, 8, 15

200m Sprint

4 x 1:00 @ 2:00

100m Sprint

8 x 30 @ 1:00

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