Athlete Prep Circuit #2

Complete one round of the following 1) Foam Roll x :20 ea. 2) Hooklying Breathing x 5 breaths 3) 90/90 Hip External Rotation Hold x :30 ea. 4) Quadruped Hip CARs x 2 ea. 5) Inchworm x 5 6) Standing Leg Swings x 5 ea.

Split Squat

3 x 10

Single Leg Lowering

3 x 8

DB 1-arm Row

3 x 8

DB Incline Press

3 x 8

Half Kneeling Rope Chop

3 x 8

DB Tricep Kickback

3 x 12

DB Hammer Curl

3 x 12

L5-S1 ELDOA

1 x 1:00

Athlete Prep Circuit #2

Complete one round of the following 1) Foam Roll x :20 ea. 2) Hooklying Breathing x 5 breaths 3) 90/90 Hip External Rotation Hold x :30 ea. 4) Quadruped Hip CARs x 2 ea. 5) Inchworm x 5 6) Standing Leg Swings x 5 ea.

Complete 3 rounds of the following circuit: - rest :10 - 20 seconds between exercises - rest 1:00 between sets B1) FK MB Chest Pass x 10 - Exercise swap: push-up jumps, Floor press (explosive) B2) FK MB Overhead throws x 10 - Exercise swap: MB Slam B3) HK MB Perp. Wall Throw x 10 ea. - Exercises swap: HK MB Chop B4) Standing Parallel Throw x 10 ea. - Exercise swap: HK MB Rotational Slams, MB Push Press

Complete 2 rounds of the following circuit: C1) Pogo Jumps x 20 C2) SL Line Hop x :10 ea. C3) Knee Skips (forward and backwards) x 10 yds x 2 reps C4) Box Jump x 8 - Exercise Swap: Squat Jump C5) Lateral leap (w/ double bounce) x 8 ea.

Complete the following circuit for 15 total rounds: 1) Run x 80 yds 2) Rest x 1:00 Things to note: - To find optimal speed, run 1 x 80yd sprint at time this. Multiple by .9 to get your time to complete each tempo interval in. - If completing on alternative equipment shoot for :15 seconds of work. - If you have access to a heart rate monitor rest until heart rate reaches 130bpm before completing next repetition. Keep track of how long it takes for you to complete this.

Athlete Prep Circuit #1

Complete one round of the following: 1) Foam Roll x :20 ea. 2) Hooklying Breathing x 5 ea. 3) Side Lying T-spine Windmill x 5 ea. 4) Quadruped Shoulder CARs x 3 ea. 5) Quadruped Cat-Cow x 3 ea.

Barbell Bench Press

3 x 10

1/4 Turkish Get-up

3 x 2

HK Landmine Press

3 x 8

SL RDL (back leg against wall)

3 x 8

Short Lever Side Plank

3 x 0:20

Hit arm work of choice: 3 sets x 12 reps D1) Bicep Exercise D2) Tricep Exercise D3) Shoulder Exercise

L5-S1 ELDOA

1 x 1:00

Athlete Prep Circuit #2

Complete one round of the following 1) Foam Roll x :20 ea. 2) Hooklying Breathing x 5 breaths 3) 90/90 Hip External Rotation Hold x :30 ea. 4) Quadruped Hip CARs x 2 ea. 5) Inchworm x 5 6) Standing Leg Swings x 5 ea.

Complete 2 rounds of the following circuit: C1) Pogo Jumps x 20 C2) SL Line Hop x :10 ea. C3) Knee Skips (forward and backwards) x 10 yds x 2 reps C4) Box Jump x 8 - Exercise Swap: Squat Jump C5) Lateral leap (w/ double bounce) x 8 ea.

Complete the following circuit for 8 total repetitions: C1) High Resistance interval x :05 - :06 seconds of work C2) Rest x :45 Rest for 3:00, then repeat the entire circuit again for 8 repetitions, rest for 3:00, then repeat for a third round Conditioning Examples: - Hill sprint x 15 - 20 yards - Incline treadmill sprint x :06 - Versa Climber - Sled Sprint (add 25 - 45 lbs) - Bike sprint at high resistance

Athlete Prep Circuit #1

Complete one round of the following: 1) Foam Roll x :20 ea. 2) Hooklying Breathing x 5 ea. 3) Side Lying T-spine Windmill x 5 ea. 4) Quadruped Shoulder CARs x 3 ea. 5) Quadruped Cat-Cow x 3 ea.

Chin-Up

3 x 5

Single Leg Box Squat Progression

3 x 6

Push-ups

3 x 8

DB 1-arm Row

3 x 8

Slideboard Hamstring Curls

3 x 8

HK Pallof Press

3 x 8

L5-S1 ELDOA

1 x 1:00

The goal is 45 - 60 mins of work with this. See options below: 1) Ruck 2) Walk 3) Run (this is key to keep the HR at the right bpm) 4) Sport specific skills (shoot hoops, etc.) Movement Circuit Example: A1) Suitcase Carry x 40 yds ea. A2) Bear Crawl x 20 yds ea. A3) Alternating Backwards Lunge x 40 yds A4) Spiderman x 20 yds A5) Quadruped Rock x 20 A6) Skips x 10 yds Can add 1 - 3 exercises of choice here