Tempo Run Prep

Jog 2x20 yd. Forward Skip w/ Arm Swing 2x20 yd. Skip With Opposite Arm Swing 2 x 20 yd. Hamstring Sweeps 2x8 each side Lunge w/ Opposite Reach 2x8 each side Backward Run 2x20 yards (Reaching Behind you for distance) Skip For Height 2 x 10 yards 30 yard Build Up to 70% (First 10 50%, 2nd 10 60%, Last 10 70%)

Tempo Run

3 x 1 @ 60

Medicine Ball Slam

2 x 8

Med Ball Hip Toss

2 x 8

Med Ball Chest Pass

2 x 8

DB Rear Foot Elevated Split Squat

5 x 5

DB Staggered Stance RDL

3 x 6

Cable Decel Lunge

3 x 8 @ 6, 7, 8

Split Squat ISO

2 x 20

Linear Acceleration (Weeks 1-3)

Jog: 2x20 yards Backward Run 50% 2x20 yards A-March 2x10 yards Straight Leg March 2x10 yards A-Skip 2x 10 yards Cycling over the Ankle 2x10 yards Cycling over the Shin (Same as Ankle just Higher) 2 x 10 yards Cycling over the Knee 2 x10 yards 1/2 Kneeling Forward Start 2 x 10 each side

1/2 Kneeling Cable Chop

3 x 5

Band Resisted Broad Jump

3 x 3

Broad Jump

3 x 2

Chin-Up

5 x 5

DB Incline Bench

3 x 8

Side Plank + Row

3 x 12

World's Greatest x 5 each side Down Dog to Pigeon x 5 each side 1/2 Kneeling Adductor Rock Back x 8 each side Quadruped Hip CAR x 3 each side Quadruped Hip Airplane x 5 each side Deep Squat + Rotation x 5 each (Hand Assisted If Needed) Small Ankle Pogos x 10 Big Ankle Pogos x 10 1 Smooth Go x 3

Trap Bar Clean Pull

4 x 3

Trap Bar Deadlift

7 x 3 @ 60, 65, 70, 70, 70, 70, 70 %

Split Stance 1 Arm Pulldown

3 x 8

Single Leg Step Down

3 x 6

Hip Thrust - Bodyweight

3 x 12

Waiter's Walk

3 x 1 @ 30

Linear Acceleration (Weeks 1-3)

Jog: 2x20 yards Backward Run 50% 2x20 yards A-March 2x10 yards Straight Leg March 2x10 yards A-Skip 2x 10 yards Cycling over the Ankle 2x10 yards Cycling over the Shin (Same as Ankle just Higher) 2 x 10 yards Cycling over the Knee 2 x10 yards 1/2 Kneeling Forward Start 2 x 10 each side

10 Yard Sprint

3 x 1

Wall Drive

2 x 3

DB Jump

3 x 2

Split Stance Ankle Pogo

3 x 10

DB Bench Press

6 x 5

1-Arm DB Row

4 x 6

Push-Up

4 x 8

Suitcase Carry

3 x 30