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

4 x 10

V-Up

4 x 15

DB SL RDL

3 x 10

Wtd Russian Twist

3 x 20

DB Lateral Squat

3 x 10

Lateral Plank w/ Twist

3 x 15

Glute Bridge Hold

3 x 1:00

Aquaman

3 x 10

8 sets: Line hops 20s -Front/back, lateral, SL lateral Split squat jump 6+6 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

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 SA Bench Press

4 x 10

Pushup Hold w/ Reach

4 x 10

DB Row

3 x 10

Bicycle Crunch

3 x 15

DB SA Shoulder Press

3 x 10

Lateral Plank w/ Top Leg Down

3 x 30

Posterior Delt Raise

3 x 10

Chin Lift

3 x 20

8 sets: Mountain climbers 15s Pushups 6x Burpees 5x Rest 45s

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

Treadmill Run 10 mph or Faster

10 x 20

Treadmill Jog 5.5-6.5mph

10 x 40

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

DB Split Squat

4 x 10

4 Limb Pushup Hold

4 x 15

DB RDL

3 x 12

Crunches

3 x 40

DB Cross Behind Lunge

3 x 10

Cross-over Crunches

3 x 25

SL Glute Bridge Hold

3 x 30

Supermans

3 x 20

5 sets: High knees 15s Pushups 6x Speed jumps 5x -Start in standing position. Do a 1/4 squat, jump as high as possible, and repeat quickly off of the ground. Rest 45s

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 Bench Presses

4 x 10

Pushup Hold w/ Wing

4 x 10

DB pushup row

3 x 10

Dying Bug

3 x 15

Pushup T-Hold w/ Rotation

3 x 10

Lateral Planks w/ Leg Lift

3 x 15

DB Upright Row

3 x 10

Wtd situps

3 x 25

3 Way Shoulder Raise

3 x 10

Swimming on Knees

3 x 20

Choice Intervals

10 x 30 @ 30

Foam Roller

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