Daily mobility 4

90 / 90 x 10 Scorpion x 10 Worlds greatest stretch x 10 Bear crawl to downward dog x 10 Band assisted Incline pigeon stretch x 20-60s Hip airplanes x 10

Pogo series 1

Pogos x 20 Forward pogos x 20 Backwards pogos x 20 Staggered stance pogos x 10/10

Seated Broad Jump

1 x 10

A March

2 x 10

A-Skip

2 x 10

A-switch

2 x 10

Straight Leg Bounds

2 x 10

Karaoke Step Over

2 x 10

Bilateral hip projections

1 x 10

Double to single leg hip projections

1 x 10

Front side wall Hold.

2 x 20

Single Switch

2 x 10

Banded 1 Step Push

1 x 5.5

2 Point Stance to Sprint

2 x 3 @ 10, 20

Over head med ball throw

1 x 10

Repeated broad jump

1 x 10

Deep tier plyo circuit

Low celling jumps x 10 Split stance leaps x 10 Deep tier skater jumps x 10

Hip hang clean

4 x 2 @ 70, _ , _ , 72 %

Low box box squat

3 x 4.4

Hip Thrust

3 x 8

Hand assisted Bulgarians

3 x 6

Seated Calf Raise

3 x 8

Cable hip flexor raise

2 x 15

Long lever hamstring isometric

2 x 20

Depth drop Push-Up

2 x 5

Supine Med Ball Throw

2 x 5

Bench clusters

3 x 4.4

Banded Triple Threats

3 x 5

Seated DB Shoulder Press

3 x 8

Chest-Supported DB Row

3 x 8

Double Band Deadbug

3 x 8

DB Side Bend

3 x 8

Arm Farm

Supinated grip curls x 10 Hammer grip curls x MAX Rope tricep extensions x 10 Diamond press ups x MAX

Bike (aerobic 1)

W/U 90s @ 80rpm 90s @ 90rpm 90s @ 95rpm PRIMER 12s Sprint > 48s Recovery Spin *Repeat 4x @ Max effort sprint* SESSION 4min ON @ 100rpm 2min rest 3min ON @ 100rpm 90sec rest Repeat x2 *Choose highest resistance that allows maintenance of rpm

Bike (aerobic 2)

W/U 90s @ 80rpm 90s @ 90rpm 90s @ 95rpm PRIMER 12s Sprint > 48s Recovery Spin *Repeat 4x @ Max effort sprint* SESSION Comeplete each distance as quickly as possible… 5000m 4000m 3000m 2000m 1000m 750m *2 mins rest between efforts

Bike (aerobic 3)

W/U 2 mins @ 80rpm 2 mins @ 90rpm 2 mins @ 100rpm PRIMER 10s Sprint > 50s Recovery Spin *Repeat 5x @ Max effort sprint* SESSION Work RPM - 90-105 Rest RPM - 70 45:30 x 8 30:15 x 10 20:10 x 12 *2min between sets @ 70rpm

Front Heel Raised Split Squat Iso

2 x 2 @ 20

Single Long lever hamstring isometric

2 x 2 @ 20

Front side wall Hold.

2 x 2 @ 20

Staggered Stance Pogos

2 x 20

Dead Bug

2 x 20

Side Plank

2 x 00:20

Linear speed drills 2

A-Skip B-Skip A-switch with bounce Triple switches Straight leg bounds 1 x 20m

Ankle Dribble

1 x 10

Shin Dribble

1 x 15

Knee dribble

1 x 20

Straight leg bounds to high knee dribble

2 x 20

Bouncy dribble run

2 x 20

Long Accelerations

1 x 4 @ 60

Over head med ball throw

Mid-Thigh pull ISO

3 x 3 @ 3

Seated Box Jump

3 x 3

Block mid thigh pull

3 x 4

Low hurdle jump and stick

3 x 5

BB low box step up

3 x 5.5

Hand assisted high box step down

3 x 5

Eccentric Seated Hamstring curls

3 x 8

Tall Knee Med Ball Throw Circuit

2 x 5

Barbell Bench Press

5, 5, 20

Chin-Up

1 x 8:00

EDT Bench / row

12 minutes DB incline bench x 8 Single arm row x 8 AB rollouts x 8 Complete as many rounds as possible within the time limit.

DB Incline Fly

2 x 15

Cable face pull

2 x 15

DB spider curls

3 x 15

DB Skull Crushers

3 x 20

Watt Bike

4 x 4:00