Foam Rolling

Foam rolling is a poor man's massage. It should be uncomfortable but not painful. Roll slowly for 10 rolls each, 30s or as prescribed! Calves x10 Hamstrings x10 Glutes/Hip Rotators x10 Low Back x10 Upper Back x10 Upper Cervical x10 Lats/Posterior Shoulder x10 Quads x10 Adductors x10

P1) Mobility 1

Mobility is no different than lifting. This should be progressive with the goal to increase range of motion week after week. Complete the following exercises 1x through: Hip Rotator x30s Adductor Rock x30s Wall Quad x30s Quadruped T-Spine Rotation x8ea Standing Ankle Mob x8ea

P1) Core/Activation

Repeat circuit 2x. Treat all as core exercises. Low back, rib position should not change as you move at hips or arms. Hip Lift 3x5s Floor Slide x5 Band Leg Lower x5ea

P1) Ladder

Go slow, and then speed up as you get more comfortable! Complete each drill up and back. Master going forwards before trying these drills backwards! 1-2 Stick (F/B) Cross in Front (F/B) Cross Behind (F/B) In-In Out-Out (F/B) Lateral In-In Out-Out (F/B)

Box Jump 2x5 Ball Drop 2x1ea 1/2 Kneeling Side Toss 2x6ea - This circuit is not conditioning. Catch your breath fully between sets - For box jump, land soft! - No partner for ball drops? Just sprint 5-10 yards - No wall for side toss? Use a partner. 4-6 lbs is a good weight for this exercise

Time 8yd Yard Sprint

Vertical Jump w/ Hands

Hang Clean.

3 x 5

Front Plank.

2 x 25

Lying Band Hip Flexion

2 x 6

Goblet Split Squat

2 x 8

Bench Press.

2 x 8

Short Lever Deadbug

2 x 6

1 DB 1 Leg SLDL

2 x 8

DB Row.

2 x 8

Bear Pos. Shoulder Tap

2 x 6

TK Cable Chop

2 x 8

Lying Groin Squeeze

3 x 3 @ 6

Farmer Carry

2 x 50

Tempo Run

1 x 10 @ 15

Foam Rolling

Foam rolling is a poor man's massage. It should be uncomfortable but not painful. Roll slowly for 10 rolls each, 30s or as prescribed! Calves x10 Hamstrings x10 Glutes/Hip Rotators x10 Low Back x10 Upper Back x10 Upper Cervical x10 Lats/Posterior Shoulder x10 Quads x10 Adductors x10

P1) Mobility 2

Mobility is no different than lifting. This should be progressive with the goal to increase range of motion week after week. Complete the following exercises 1x through: 90/90 Hip ER/IR x30s ea Spiderman x30s ea V-Stance T-Spine Rotation x5ea Straight Knee Calf x10ea

P1) Dynamic Warm Up

Complete each exercise 1x through, 10yds each. Leg Cradle Walking Quad Reverse Lunge to Hamstring Backwards SLDL Linear Bounce (Forwards/Backwards) A-Skip Lateral Skip High Knees Knees Up/Heels Up Shuffle Carioca Back Pedal Backwards Run

Box Hop 2x5ea MB Slam 2x8 TK Chest Pass 2x8 - This circuit is not conditioning. Catch your breath fully between sets - For box hop land soft! - MB Slam - use 6-10 lbs - No wall for Chest Pass? Use a partner. 4-6 lbs is a good weight for this exercise

DB Snatch.

3 x 5

Side Plank.

2 x 20

TK Anti Rotation Press

2 x 8

Goblet Squat.

2 x 10

Chin up w/ 3 Way Iso

2 x 3 @ 3

Bear Pos. Shoulder Tap

2 x 6

Eccentric Slideboard Leg Curl

2 x 6 @ 5

Push Up

2 x 6

Side Lying Clamshell Hold

2 x 3 @ 5

Short Lever Deadbug

2 x 6

Lying Groin Squeeze

2 x 3 @ 6

1/4 Get Up to Elbow

2 x 5

Bike Sprint: 10/20s

2 x 8 @ 10

Foam Rolling

Foam rolling is a poor man's massage. It should be uncomfortable but not painful. Roll slowly for 10 rolls each, 30s or as prescribed! Calves x10 Hamstrings x10 Glutes/Hip Rotators x10 Low Back x10 Upper Back x10 Upper Cervical x10 Lats/Posterior Shoulder x10 Quads x10 Adductors x10

P1) Mobility 1

Mobility is no different than lifting. This should be progressive with the goal to increase range of motion week after week. Complete the following exercises 1x through: Hip Rotator x30s Adductor Rock x30s Wall Quad x30s Quadruped T-Spine Rotation x8ea Standing Ankle Mob x8ea

P1) Core/Activation

Repeat circuit 2x. Treat all as core exercises. Low back, rib position should not change as you move at hips or arms. Hip Lift 3x5s Floor Slide x5 Band Leg Lower x5ea

P1) Ladder

Go slow, and then speed up as you get more comfortable! Complete each drill up and back. Master going forwards before trying these drills backwards! 1-2 Stick (F/B) Cross in Front (F/B) Cross Behind (F/B) In-In Out-Out (F/B) Lateral In-In Out-Out (F/B)

Lateral Bound w/ Stick 2x5ea Ball Drop 2x1ea 1/2 Kneeling 1 Arm Chest Pass - This circuit is not conditioning. Catch your breath fully between sets - For lateral bound, jump as high and far as you can as long as you land in a good athletic position - No partner for ball drops? Just sprint 5-10 yards - No wall for 1 arm chest pass? Use a partner. 2-6 lbs is a good weight for this exercise

Time 8yd Yard Sprint

Vertical Jump w/ Hands

Hang Clean.

3 x 5

Front Plank.

2 x 25

Lying Band Hip Flexion

2 x 6

TrapBar Deadlift

2 x 8

Incline DB Bench

2 x 8

Side Plank.

2 x 20

1 Leg Squat

2 x 6

TRX Row.

2 x 8

Side Lying Clamshell Hold

2 x 3 @ 5

TK Cable Lift

2 x 8

1/4 Get Up to Elbow

2 x 5

Suitcase Carry.

2 x 25

Tempo Run

1 x 10 @ 15