Foot&Ankle Soft Tissue

1 x 1:00

Trigger Point Glute

1 x 1:00

Trigger Point Shoulder

1 x 1:00

Ankle Dorsiflexion PAILs/RAILs

1 x 6

Hip ER PAILs/RAILs

1 x 12

Hip IR PAILs/RAILs

1 x 6

Prayer Stretch

1 x 10

Plank

1 x 1:00

KB BU Armbar w/ Rotation

1 x 1:00

Leg Cradle to Reverse Lunges w/ Reach

1 x 6

World's Greatest Stretch

1 x 6

Lateral Lunge

1 x 12

Linear Pillar March

1 x 10

Linear Pillar Skip

2 x 10

Pop Float Skip

1 x 10

Power Skip

1 x 20

Power Skip - Distance

1 x 20

NCM Linear Hops

3 x 8

Broad Jump

3 x 3

Acceleration Wall Drill: Load & Lift

1 x 8

Sled Push March

3 x 10

Sprint

6 x 5

NCM Keiser Power Squat

5 x 5 @ 67.5 %

Standing NCM MB Chest Pass

4 x 5 @ 6 lb

Bretzel

3 x 0:40

DB Bench Press

4 x 10 @ 70 %

Lat Pulldown

4 x 10 @ 70 %

Reach, Roll & Lift

3 x 6

Half-Kneeling KB Press

3 x 12

Inverted Row

3 x 12

Kneeling TRX Rollout

3 x 10

DB Pec Fly

2 x 12

DB Bicep Curls

2 x 12

Skull Crushers

2 x 12

Foot&Ankle Soft Tissue

1 x 1:00

Trigger Point Glute

1 x 1:00

Trigger Point Adductor

1 x 1:00

3-Way Ankle Mobility

1 x 30

90/90 Hip Switches

1 x 16

Split Stance Adductor

1 x 20

Hip Airplane

1 x 12

Copenhagen Plank

1 x 0:40

SA BU KB Carry

1 x 40

Leg Cradle to Reverse Lunges w/ Reach

1 x 6

World's Greatest Stretch

1 x 6

Lateral Lunge to Drop Lunge

1 x 10

Lateral Pillar March

1 x 10

Lateral Pillar Skip

1 x 20

Lateral Pop Float Skip

1 x 20

NCM Lateral & Medial Hops

3 x 16

Lateral Bounds to Stabilize

3 x 6

Lateral Sled March

2 x 10

Lateral Push to Base

2 x 10

LATERAL SHUFFLE TO CUT AND ACCELERATE

6 x 7

Block Power Clean (JBK)

5 x 5 @ 67.5 %

Medball Squat To Vertical Throw

4 x 5 @ 6 lb

90/90 Hip Switches

3 x 12

Front Squat

4 x 10 @ 70 %

RDL

4 x 10 @ 70 %

1/2 Kneeling Banded Hip Flexor

3 x 20

Lateral Lunge in Place

2 x 24

Single Leg Hip Thrust

2 x 24

Slider Leg Curl

2 x 12

V Ups

2 x 12

Versa Climber

5 x 0:30

Foot&Ankle Soft Tissue

1 x 1:00

Trigger Point Glute

1 x 1:00

Trigger Point Adductor

1 x 1:00

Trigger Point Shoulder

1 x 1:00

Ankle Dorsiflexion PAILs/RAILs

1 x 6

Hip ER PAILs/RAILs

1 x 6

Hip IR PAILs/RAILs

1 x 6

Prayer Stretch

1 x 10

Standing Hip CARs L1

1 x 6

Plank

1 x 1:00

KB BU Armbar

1 x 1:00

Leg Cradle to Reverse Lunges w/ Reach

1 x 6

World's Greatest Stretch

1 x 6

Lateral Lunge

1 x 12

Run

1 x 1.5

Kinstretch (30m Total Body)

1 x 30:00

Foot&Ankle Soft Tissue

1 x 1:00

Trigger Point Glute

1 x 1:00

Trigger Point Shoulder

1 x 1:00

Standing Ankle Mobility

1 x 20

90/90 Hip Switches

1 x 16

Prayer Stretch

1 x 10

Hip Airplane

1 x 12

Plank

1 x 1:00

1/2 Turkish Get Up

1 x 12

Leg Cradle to Reverse Lunges w/ Reach

1 x 6

World's Greatest Stretch

1 x 6

Lateral Lunge

1 x 12

Linear Pillar March

1 x 10

Linear Pillar Skip

2 x 10

Pop Float Skip

1 x 10

Power Skip

2 x 20

CM Linear Hops

3 x 8

Pogo Jump

3 x 10

Top Speed Wall Drill (3 Position)

1 x 8

Butt Kicks

4 x 10

Step Over Run (Knee)

4 x 10

Woodway Curve Sprinting

6 x 0:06

KB Snatch

5 x 10 @ 67.5 %

Med Ball Slam

4 x 5 @ 6 lb

Bretzel

3 x 0:40

Chest-Supported DB Row

4 x 10 @ 70 %

Incline DB Bench Press

4 x 10 @ 70 %

Prayer Stretch

3 x 6

1/2 Kneeling Alternating Lat Pulldown

3 x 24

Push-Up

3 x 12

Body Saw

3 x 10

Cable Pec Fly

2 x 12

Cable Bicep Curl

2 x 12

Split Stance Overhead Tricep Extension

2 x 12

Foot&Ankle Soft Tissue

1 x 1:00

Trigger Point Glute

1 x 1:00

Trigger Point Adductor

1 x 1:00

Ankle Dorsiflexion PAILs/RAILs

1 x 6

Hip ER PAILs/RAILs

1 x 6

Hip IR PAILs/RAILs

1 x 6

Hip Adduction PAILs/RAILs

1 x 6

Copenhagen Plank

1 x 0:30

SA BU KB Carry

1 x 40

Leg Cradle to Reverse Lunges w/ Reach

1 x 6

World's Greatest Stretch

1 x 6

Lateral Lunge to Drop Lunge

1 x 10

Crossover March

1 x 10

Crossover Skip

1 x 20

Crossover Pop Float Skip

1 x 20

NCM Lateral & Medial Hops

3 x 16

Lateral Bound w Rotation to Stabilize

3 x 6

Crossover Sled March

2 x 10

Load to Crossover to Base

2 x 10

Sprint to Crossover to Sprint

6 x 10

NCM Keiser Power Squat

5 x 5 @ 67.5 %

NCM MB Granny Throw

4 x 5 @ 6 lb

90/90 Hip Switches

3 x 12

Barbell Deadlift

4 x 10 @ 70 %

Double KB Front Squat

4 x 10 @ 70 %

1/2 Kneeling Banded Hip Flexor

3 x 20

Single Leg Hip Thrust

2 x 24

Drop Lunge

2 x 24

Slider Leg Curl

2 x 12

V Ups

2 x 12

Rowing

4 x 1:00

Foot&Ankle Soft Tissue

1 x 1:00

Trigger Point Glute

1 x 1:00

Trigger Point Adductor

1 x 1:00

Trigger Point Shoulder

1 x 1:00

3-Way Ankle Mobility

1 x 30

90/90 Hip Switches

1 x 16

Prayer Stretch

1 x 10

Standing Hip CARs L1

1 x 6

Plank

1 x 0:45

KB BU Armbar

1 x 1:00

Leg Cradle to Reverse Lunges w/ Reach

1 x 6

World's Greatest Stretch

1 x 6

Lateral Lunge

1 x 12

Run

1 x 1.5

Low-Incline DB Bench Press

5 x 15

Lat Pull Downs

5 x 15

DB Pec Fly

2 x 20

DB Bicep Curls

2 x 30

DB Tricep Extension

2 x 30

DB Lateral Raise

2 x 30

Kinstretch (30m Total Body)

1 x 30:00