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

TRX Overhead Squat

4 x 10

Pause Lateral Plank w/ Hip Raise

4 x 15

DB SL RDL

3 x 10

MB Lockout Roll

3 x 20

PB DB SA Bench Press

3 x 10

Reverse Hyper

3 x 20

TRX T-I-Y

3 x 5

Russian Twists

3 x 20

Sand

4 x 20

Bike 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

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

Agility #7

Cat wave drill 2x each 360 pattern 2+2 Cone chute 2+2 Tag drill 2+2 Speed ladder Marching 1x 2 in each 1x 1 in each 1x High knee running 1x Run in 1x Sprint out 1x Side right in 1x Side left in 1x Lateral shuffle 1x High knee lateral run 1x 2 in 1 out 1x 2 in 2 out 1x Lateral 2 in 2 out 1x Leg in front 1x Leg behind 1x Carioca 1x Ali shuffle 1x Pivot drill 1x 180 degree turn 1x Zig zag 1x Crossover shuffle 1x Zig zag crossover shuffle 1x Inside/outside cutting 1x Forward hops 1x Backward hops 1x Side hops 1x Hopscotch 1x 2 in 1 out hops 1x 2 in 2 outs 1x 2 in 2 out hops 1x Ski jumps 1x Slalom ski jumps 1x Backward ski jumps 1x

360 Drill

1 x 2

Tag Drill

1 x 2

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

Hurdles

1x each way: 1. Hurdle Forward Walk 2. Hurdle Backward Walk 3. Hurdle Lateral Walk 4. Hurdle Lateral Leg Swings 5. Hurdle Lateral Skips 6. Hurdle Over Under

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 Walking Lunge

3 x 10

TRX Oblique Leg Raise

3 x 10

Glute Ham Raise

3 x 15

Supine PB Scissor Rotation

3 x 10

TRX/Bosu Pushups

3 x 15

Back Extensions

3 x 20

Rope pullups

3 x 10

KB Core Complex

3 x 5

Forearm rotations

3 x 10

Elliptical Intervals

10 x 30 @ 30

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

TRX Cross Behind Lunge

3 x 10

Supine PB MB Rotation

3 x 20

TRX Leg Curl

3 x 15

TRX knees to chest

3 x 15

PB DB Bench Press

3 x 10

PB Lockout Roll

3 x 20

DB SA row

3 x 10

TRX Lateral Plank w/ Hip Raise

3 x 15

Sand

4 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