Dynamic Warm Up #1

Couch Stretch x6 Child's Pose Lat Stretch w Extension x6 90/90 Kinstretch x6 Spiderman Lunge w Reach + Rotation x5 Squat to Stand x8 Supported Hip Airplane x6 High Knees x30 yards Skips x30 yards Lateral Shuffle x30 yards Carioca x30 yards Sprints (60%, 75%, 90%) x3 (10-15 yards)

Curve Treadmill / Assault Bike 5s Build 5s Sprint 60s Recovery Record Peak Watts / Speed Week 1: 4 Week 2: 6 Week 3: 6 Week 4: 8

Hex Bar Deadlift

5, 5, MAX, MAX @ 65, 75, 85, 65 %

Broad Jump

3 x 3

HK Landmine SA Press

3 x 6

Goblet Split Squat 3x35s DB SA Row 3x10 PB Switches 3x6

3 Rounds Band OH Tricep Extension x30s Band FacePull x30s Rest x30s

Cool Down

Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks

Dynamic Warm Up #3

Scapular CARS x5 Sundog Mobility x6 Arm Bar Series x6 Thai Sit + Reach x4 World's Greatest Stretch x5 Bretzel x5 High Knees x30y Skips x30y Lateral Shuffle x30y Carioca x30y Hamstring Curl Primer 12x2

Circuit

30s:30s 1) Resisted Lateral Shuffle 2) Jump Rope 3) Inertia Wave 4) Lateral MH Runs 5) Figure 8's (5yd distance) Week 1: 3 Rounds, 90s break between rounds Week 2: 3 Rounds, no rest between rounds Week 3: 4 Rounds, 60s break between rounds Week 4: 4 Rounds, no break between rounds

Assault Bike Threshold Method

Keep HR between 165-175 beats Week 1: 4m:4m x 3 Week 2: 5m:3.5m x 3 Week 3: 5m:3m x 3 Week 4: 4m:3m x 4

Dynamic Warm Up #1

Couch Stretch x6 Child's Pose Lat Stretch w Extension x6 90/90 Kinstretch x6 Spiderman Lunge w Reach + Rotation x5 Squat to Stand x8 Supported Hip Airplane x6 High Knees x30 yards Skips x30 yards Lateral Shuffle x30 yards Carioca x30 yards Sprints (60%, 75%, 90%) x3 (10-15 yards)

Pro-Agility Drill

Fat Bar Bench Press

5, 5, MAX, MAX @ 65, 75, 85, 65 %

MB Rotational Shotput

3 x 3

RDL

3 x 6

Double KB Front Squat

3 x 8

Gorilla Row

3 x 8

Side Plank

3 x 35

Prep #26

Child’s Pose to Lat Stretch x 60 sec Thread The Needle Reach Through w/ Extension x 60 sec per side

Hurdle Mobility Series

Repeat everything for 5 reps Lateral Knee Tucks Lateral A-Skips Internal / External Rotations Abductions - Toes Down Abductions - Toes Up Lateral Straight Leg March Lateral Straight Leg Skips Lateral Duck Unders Duck Walks

1a) Neck Bridge 2 x 30s-90s 1b) Back bend 2 x 30-90s 2a) DB Y-Raise - ISO 2 x MAX 2b) Deep Push Up - ISO 2 x MAX 3a) DB Seated Shoulder E.R. 2 x 8-12 3b) DB Sidelying Shoulder I.R. 2 x 8-12

Aerobic #5

3 Rounds x60s each. Slow, conversational pace. World's Greatest Stretch Sled OH Extension Backward Sled Drag Lateral Sled Drag (Left) Lateral Sled Drag (Right) Sled Backpedal ISO Row Finish with 30-60min outdoor nasal breathing walk.

Cool Down

Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks

Dynamic Warm Up #1

Couch Stretch x6 Child's Pose Lat Stretch w Extension x6 90/90 Kinstretch x6 Spiderman Lunge w Reach + Rotation x5 Squat to Stand x8 Supported Hip Airplane x6 High Knees x30 yards Skips x30 yards Lateral Shuffle x30 yards Carioca x30 yards Sprints (60%, 75%, 90%) x3 (10-15 yards)

10 Yard Sprint

SSB Back Squat - Iso

3 x 30

Jump Mat - Depth Drop RSI

3 x 2

Chest-Supported DB Row

3 x 8

Barbell Hip Thrust

3 x 12

Push-Up

3 x 10

DB Reverse Fly

3 x 15

Prep #27

Hamstring Stretch w/ Leg Lowering x 75 sec Sidelying Thoracic Rotation x 45 seconds/side Lateral Shift x 45 sec