Warm up A - General Prep

Work through the following sets and reps of each exercise, one after the other. Pelvic Tilt - 2 sets of 10 Nueral Hamstring Mobs - 2 sets of 10 Crucifix - 2 sets of 10 Cat Camel - 1 set of 10 Worlds Greatest mobs - 1 set of 10 Jefferson Curl - 1 set of 10

Sub Max plyometric circuit - Hops

Perform 1 Rounds of 20s work 20s rest - Forward mini hop - Sideward mini hop - Backward mini hop

Broad Jump test - PWR

Lateral Hop test

Single leg squat to a box - PWR

Warm up B - PWR

You are going to perform the following exercises in a one after the other fashion, completing the reps and sets shown. Kneeling Pelvic tilt - 1 set of 10 Cat Camel - 1 set of 10 Crucifix - 1 set of 10 Ham/ Hip Rocks 1 set of 10 Ham/ADD rocks 1 set of 10 Jefferson curl 1 set of 10

Single Leg Glute Bridge

Short Lever Copenhgen - PWR

Single leg calf raise - PWR

Warm up C - PWR

Work through the following warm up in a circuit like fashion. - Standing pelvic tilt - 2 set of 10 reps - Worlds Greatest mobs - 2 sets of 10 reps - Jefferson curl - 2 sets fo 5 - Air squats - 2 sets of 10

Push up - PWR

Inverted row iso - PWR

Side Plank Dip - PWR