Off The Pitch

Max Velo Prep 1

2 Sets: - Spanish Squat ISO Hold x 15sec - Mini Band Knee Drive x 5e - Spiderman + Extension x 5e - Single Leg RDL + Knee Drive x 5e

Slow to Fast Dynamic 1

Slow -> Fast Dynamic Quad Pull + Lunge w/ Rotation x 10yd Knee Hug + Spiderman x 10yd Jefferson Pulse + Calf Ham + Walking Leg Swing (5+5+10yd) Ankle Cradle + Lateral Lunge x 10yd Reverse Lunge to Reach x 10yd Fast: Forward Skip + Jog x 10+10yd Power Skip for Height x 10yd Power Skip for Distance x 10yd A-Skip + B-Skip + C-Skip x 5yd each Double Hop Bound x 10yd Single Hop Bound x 10yd Build Up Sprints x 2-3

Acceleration Sprints: - Loaded Sprints x 3 sets x 15yds Rest 45-60sec b/t sets - Unloaded Sprints x 3 x 15yds Rest 30-45sec b/t sets

Fly 10's: 10yd build, 10yd Max Effort Sprint 2 reps x 10+10yd Rest 60sec between sets

60yd Tempos: 2 sets x 8 tempos x 60yd - Goal: 12sec Run/18sec rest - Rest 90sec between sets

Romanian Deadlift

2 x 10

Band Pull-Apart

2 x 12

Assisted SL Step Down

2 x 6

Calf Raise

2 x 10

Hang Clean

3 x 4

Romanian Deadlift

3 x 5

Dead Bug

3 x 5

Seated DB Press

3 x 6

Seated Cable Row

3 x 8

Single Leg RDL

3 x 6

Curtsy Lunge

3 x 6

Suitcase Carry

3 x 20

Slow to Fast Dynamic 1

Slow -> Fast Dynamic Quad Pull + Lunge w/ Rotation x 10yd Knee Hug + Spiderman x 10yd Jefferson Pulse + Calf Ham + Walking Leg Swing (5+5+10yd) Ankle Cradle + Lateral Lunge x 10yd Reverse Lunge to Reach x 10yd Fast: Forward Skip + Jog x 10+10yd Power Skip for Height x 10yd Power Skip for Distance x 10yd A-Skip + B-Skip + C-Skip x 5yd each Double Hop Bound x 10yd Single Hop Bound x 10yd Build Up Sprints x 2-3

Deceleration Mechanics: 2 sets - Double Leg Snap-Down x 3 - Single Leg Snap-Down x 2e - Snap Down to Lateral x 2e - Banded High Knees to SL Decel x 2e 15yds each: - Decel Walk - 3x5yd Build up to Neutral Decel - 3x5yd Build up to SL Decel

10yds for each: Walk back to start line for your rest. - Sprint to Neutral Stance x 2 reps - Sprint to Staggered Stance e/ foot - Sprint to Lateral Plant e/ foot - Side Run to Lateral Plant e/ foot Cones on start line, 5yd line, and 10yd line: Walk back to start line for your rest. - Side Run to 10yd line, shuffle back to 5yd line, sprint through 10yd line e/ way - Sprint to 10yd line, back pedal to 5yd line, sprint through 10yd line x 2 - Sprint to 10yd line, sprint to start line, sprint through 5yd line x 2

Borkowski Sprints: 1 rep each way for 2 reps total of each movement Cones set up as follows: Start Cone -> 5yd -> 10yd -> 15yd -> 20yd -> Finish Cone *Only work on the 5 - 20yd cones. - 360 Sprints - Lateral Hop - Back pedal to Sprint (start on the 5yd Cone)

Goblet Squat

2 x 5

Straight Arm Pulldown

2 x 10

WORLD'S GREATEST STRETCH

2 x 3

Low Pogo + High Pogo

2 x 5.5

Push Press

3 x 4

Front Squat

3 x 5

Box Jump

3 x 3

Chin-Up

3 x 4

Incline DB Bench Press

3 x 6

TRX Hamstring Curls

3 x 8

Bulgarian Split Squat

3 x 6

Paloff Press

3 x 6

General Dynamic Circuit

General Dynamic Warm up: Forward Skip x 15yd Skipping Leg Swing x 15yd Footslaps x 15yd Open the Gate x 15yd Close the Gate x 15yd

Acceleration Circuit

3 Sets: 10sec Wall Sprint ISO 15yd Sandbag Sprint 20yd Max Effort Sprint

3 Sets: Continuous S-Runs x 2 reps each way (20yds each way -> set cones every 5 yds) *Rest 60-90sec between reps

Medball Complex: 2 sets: MB Overhead Slam x 8 MB Scoop Toss x 5e MB Overhead Throw x 3 *Rest 30sec between sets

Bench Press

4 x 5

Chest-Supported DB Row

4 x 8

Seated Single Arm Cable Row

3 x 8

Back Extension With Rotation

3 x 8

Plate Weighted Sit Up

3 x 12