Kneeling Side Plank - Hip Abduction - Isometric

2 x 2 @ 0:15

ASLR - Banded

2 x 8

Hollow Hold (Hands down)

2 x 20

Broad jump (TEST)

Deadlift (Hex bar)

1 x 3 @ MAX kg

Deadlift (Hex bar)

2 x 6 @ 70 %

Step Up (Barbell)

2 x 6

External Rotation - Banded

2 x 12 @ 7

Half Kneeling Landmine Press

10, 8

Copenhagen - Isometric

2 x 0:30

Hip Flexion - Banded

2 x 3 @ 10

Hill Time Test

1 x 1

Glute Bridge Adductor Squeeze (Wall-ball)

2 x 2 @ 15

SL Functional Calf Raise

2 x 10

Shoulder Tap

2 x 5

Seated Box Jump (hands on hips)

3 x 5

OH Ball Throw (hang)

3 x 5

High Pull (Hex Bar)

3 x 6

Ball Slam

3 x 6

Romanian Deadlift(RDL)

2 x 8

Face Pull - Banded

2 x 12

DB Row (Chest Supported)

3 x 8

Single Leg Calf Raise (DB)

3 x 8

Plank(Weighted)

3 x 30

Crab Walk - Banded

2 x 10

Bird Dog.

2 x 3 @ 5

Depth Drop

2 x 5

Drop Jump (Box)

3 x 3

Back Squat (high bar)

3 x 3

Counter Movement Jump (hands on hips)

3 x 5

Split Squat (DB)

2 x 8

Y,T,W (Banded)

2 x 5

Pull Up (bodyweight)

3 x MAX

Seated Leg Extension

3 x 12

Pallof Press

3 x 15