Prep
A
WARM UP 1
MOBILITY: x1 Sidelying Hip CARs x3e 90/90 Switches to Hip Drive x6e Kickstand Adductor Rockbacks x8e Quadruped Scap CARs x8e Swimmers x6 Banded T-Spine Row x8e DYNAMIC: x2 Lunge to Knee Drive x10yds D/B Diagonal Somersaults x10yds SL Pogos x10yds D/B Lateral SL Pogo Hops x10yds D/B WARM UP SPRINTS: 50% D, 75% B, 100% D
SPRINTS
B
Half Kneel Forward Start 15 yds x3e
C1
BF Split Squat
3 x 6
C2
Single Leg Broad Jump
3 x 3
C3
Birddog Row
3 x 8
D1
Kickstand RDL
3 x 10
D2
Alternating Straddle Humanity Press
3 x 10
D3
Bench Oblique
3 x 10
E1
Slider Lateral Lunges
3 x 8
E2
Single Leg Hamstring Plank
3 x 30
F1
Bridge Double DB Pullover
3 x 12
F2
Lovecchio Curls
3 x 12
G
Recovery Breathing
1 x 5:00
Prep
A
CARs Routine
Neck x5e Shoulders x3e Scaps x5e T-Spine x3e Toe Lifts x10e Hips x3e Knee x3e Ankle x5e Spinal Segmentations x2e
Upper Body Mobility Circuit 1
B
Swimmers x8 Scap Lift Off to Press x10 SA Scapular CAR 8e T-Spine Press x8e Complete for 2-3 Rounds
Prep
A
WARM UP 1
MOBILITY: x1 Sidelying Hip CARs x3e 90/90 Switches to Hip Drive x6e Kickstand Adductor Rockbacks x8e Quadruped Scap CARs x8e Swimmers x6 Banded T-Spine Row x8e DYNAMIC: x2 Push Up Pops x6 Lunge to Knee Drive x10yds D/B Diagonal Somersaults x10yds A Skips x10yds D/B High Pogos x10 WARM UP SPRINTS: 50% D, 75% B, 100% D
SPRINTS
B
Backwards Facing Sprints 15yds x3e
C1
DB Clean to Step
3 x 4
C2
Standing DB Lift
3 x 8
D1
BF Trap Bar Deadlifts
3 x 4
D2
Oscillatory Reverse Lunges
3 x 5
D3
BF Power Step Up
3 x 3
E1
Single Arm DB Bench
3 x 4
E2
Landmine Punch
3 x 5
E3
MB Punch
3 x 4
F1
Neutral Grip Pull Up
3 x 8
F2
Front/Zercher Skater Squat
3 x 7
F3
Decline Reverse Crunch
3 x 15
Prep
A
CARs Routine
Neck x5e Shoulders x3e Scaps x5e T-Spine x3e Toe Lifts x10e Hips x3e Knee x3e Ankle x5e Spinal Segmentations x2e
HIP MOBILITY CIRCUIT 1
B
Pigeon Hinges x8e Heel Clicks x8e 90/90 Hip IR Lift Offs x8e Quadruped Hip Extension x10e (Hold for 3s at the top. 10s on the last rep) Complete for 2-3 rounds
Prep
A
WARM UP 1
MOBILITY: x1 Sidelying Hip CARs x3e 90/90 Switches to Hip Drive x6e Kickstand Adductor Rockbacks x8e Quadruped Scap CARs x8e Swimmers x6 Banded T-Spine Row x8e DYNAMIC: x2 Lunge to Knee Drive x10yds D/B Diagonal Somersaults x10yds Skater Bounds xD/B WARM UP SPRINTS: 50% D, 75% B, 100% D
Speed/Agility
B
SPRINTS
Ball Toss Sprints: x6. Take a ball and toss it out in front of you. Sprint after it and grab it in as few bounces as possible! Pick different distances/angles to challenge yourself!
C
BF 1 1/4 Front Squat
8 x 5
D1
Barbell Bench
4, 6, 8, 10
D2
DB Reverse Flys
3 x 12
E1
BF Walking Lunges
3 x 10
E2
Split Jump
3 x 10
F1
Rainbows
3 x 10
F2
Skull Crushers
3 x 15
F3
Buzzsaws
3 x 12
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