Iron Warm-Up (Full)

Dynamic Portion: *do all of the following exercises 15yds and back* 1. Jog 2. Backpedal 3. High Knees 4. Buttkicks 5. Shuffle 6. Carioca 7. A-Skips Static Portion: *all stretches are only to be help for 6-10 seconds* 1. Arm Circles - 5ea way 2. Perfect Stretch - 3ea side 3. Calf Stretch 3. Hip Flexor Stretch 4. Standing Hamstring Stretch 5. Quad Stretch

Foot Poppers

2 x 5

Wall Drill - Foot Poppers

2 x 5

Sprint

10, 10, 20, 20, 20

Band TKE

2 x 10

DB Squat Jump

3 x 5

Bodyweight Squat Jump

3 x 3

Barbell Back Squat

4 x 5

Partner Nordic Hamstring Curl

3 x 5

Band Walks

3 x 12

Hand Release Push-Up

3 x MAX

Barbell Inverted Row

3 x MAX

DB Lateral Raise

3 x 10

Banded Tricep Pushdown

3 x 12

Partner Core+Cardio

This is to be done in a you tag team fashion. While one person runs a lap (can be field house, basketball court, etc.) the other person is doing the core exercise. You must do the core exercise the whole time the other person is running. One the runner gets back you tag out and switch. Each person will run 4x and do the 4 core exercises Core Exercises: 1. Toe Touches 2. Bicycles 3. Russian Twist 4. Walking Plank

Iron Warm-Up (Full)

Dynamic Portion: *do all of the following exercises 15yds and back* 1. Jog 2. Backpedal 3. High Knees 4. Buttkicks 5. Shuffle 6. Carioca 7. A-Skips Static Portion: *all stretches are only to be help for 6-10 seconds* 1. Arm Circles - 5ea way 2. Perfect Stretch - 3ea side 3. Calf Stretch 3. Hip Flexor Stretch 4. Standing Hamstring Stretch 5. Quad Stretch

Line Hop Series

Do each variation of line hops for designated time or reps: A. Line Hops - 2x8 seconds B. Traveling Line Hops-Forward - 2x5yds C. Traveling Line Hops-Backwards - 2x5yds D. 1-Leg Traveling Line Hops-Foward - 2x5yds (Right leg down, Left leg back 2x) E. 1-Leg Traveling Line Hops-Backwards - 2x5yds (Right leg down, Left leg back 2x)

Broad Jumps

3 x 3

1-Leg Broad Jump

3 x 2

Alt. DB Bench Press

3 x 5

Band Assisted Chin Ups

3 x MAX

Step Up to Reverse Lunge

3 x 8

DB Lateral Lunge

3 x 8

Single Leg Calf Raise

3 x 10

Walking Plank

3 x 10

Side Plank

3 x 15

Alt. V-Ups

3 x 8

150yd Shuttles