Circuit Upper Warmup L1

1 Round for Quality Lunge Lat Stretch 30/30 sec seated Lat Pulldown 10/10 half kneeling banded scap pulls 10/10 thoracic extension on medball hands crossed behind back thread the needle 10/10 slow & controlled half kneeling medball shoulder cycles 10/10

Pogo Progression 1

Pogo Progression 1 Pogo Jumps (fw/bw) 2x10 yards Lateral Pogo Jumps 1x10 yards each Rotational pogo jumps 1x10 yards Snap downs 1x5 Snap downs single leg 1x5/leg Quarter squat jumps 1x5 NCM Broadjump w stick in neck 2x5 NCM bw Broadjump w stick 1x5 NCM split squat jump w stick 1x5/leg *NCM = non countermovement = pause & hold after each jump bw = backward fw = forward

Vertical Jump

bent over medball chestpress to floor

3 x 5 @ 90

Tempo Benchpress

3 x 10

banded pullapart

3 x 20

alternating DB incline benchpress

3 x 10

alternating Db incline row

3 x 10

Band Resisted Side Plank Row

3 x 10 @ 10

seated DB shoulderpress

3 x 10

half kneeling cable row

3 x 10

Half-Kneeling Cable Chop

3 x 10 @ 10

Barbell Bicep Curl

barbell scullcrusher

Plank supported neck plank

3 x 10

10x 10 sec on/50 sec off airbike sprints

Boxbreathing Stretch

Stability Prep Sprint

- Bird-dog x 5/each - Big toe, pinky toe x 10 - Side plank with clamshell x 10/e - Adductor side plank x 20 sec/e - Glute bridge hold x 20 sec/e - ISO push on foamroller x 20 sec/e

active dynamic movement prep no shoes if possible

- A few easy jogs/strides - Walking quad tuck x 15-20 yards - Walking knee tuck x 15-20 yards - Walking cradle tuck + skip x 15-20 yards - Walking forward lunge x 15-20 yards - Walking reverse lunge x 15-20 yards - Walking open the gate + skip x 15-20 yards - Walking lateral lunge x 15-20 yards

rudiment hop series

wall drill (+explanation)

BOSCH hiplock w overhead reach

A Series complete

1 x 15

Accelerating High Knees

2 x 15

Butt Kicks

2 x 15

Backwards Skip

2 x 15

submaximal straight leg bounds

2 x 15

pyramid runs: on a grass field: sprint across field, jog short side of the field, sprint across etc. 20 cross sprints = 10 rounds

lower functional flexibility 1

1 Rd, 10 reps/ ex hip airplane kneeling hip CAR big toe lunge (be careful, hold onto something if this is a first) kneeling hipshift lunge to hamstring dynamic incline dynamic pigeon 3 way calf raise

1 Rd, 30 sec/ex ISO deadbug foamroller BOSCH hold 2 legs on floor sideplank ISO medball

Lower Prep 1

1 Rd:: 10/10 Knee over toes lunges 10/10 single leg DL 10/10 bulgarian splitsquat 20 DB DL 16 alternating cossack squat DB at 4 kg

high hang muscle snatch

3 x 3

hands in hips hip extension boxjump

3 x 3 @ 1:20

paused Trap Bar DL

3 x 8

depth drop

3 x 4 @ 1:20

eccentric zercher squat

3 x 10

heel elevated wallsit

3 x 30 @ 1:20

Hipthrust

3 x 10

back to front lunge

3 x 10

seated legcurl 1 leg up

3 x 10

Leg Extension

3 x 10

sorensen

3 x 30

GHD Sit-Up hold

3 x 30

copenhagen tuck plank

3 x 30

Compliment 1

Ankle hold P1x1, P2x1 2x60s e Lunge Calf raise 2x30s e supine ISO push foamroller 30 sec Iso Push-up hold 1x45s 4-way neck 1x10e

45min follow along stretch and breath

Upper Prep Press 1

Lunge Lat Stretch 30/30 Banded Thoracic and Spine mobility 1 min thoracic extension on foamroll 10 face down shoulder rotation 10 wall serratus slides 20 half kneeling bottom up kb press 10

Pogo Progression 1

Pogo Jumps (fw/bw) 2x10 yards Lateral Pogo Jumps 1x10 yards each Snap downs 1x5 Snap downs splitstance 1x5/leg NCM Broadjump w stick 1x5 NCM lateral Broadjump w stick 1x5 NCM split squat jump w stick 1x5/leg) Quarter squat jump w 90° rotation 1x5/side

sledpress

3 x 6 @ 1:30

Barbell Incline Bench Press

3 x 10

supinated bent over row

3 x 10

Rear Delt Flyes

3 x 20

DB Floor Press neutral

3 x 10

seated Lat Pulldown

3 x 10

half kneeling landmine press

3 x 10

half kneeling rotational medball slam

3 x 10

Preacher Curl

3 x 15

EZ Bar Lying Tricep Extension

3 x 15

DB Shrug

2 x 10

banded deadbug

3 x 16

Boxbreathing

lower functional flexibility 1

1 Rd, 10 reps/ ex hip airplane kneeling hip CAR big toe lunge (be careful, hold onto something if this is a first) kneeling hipshift lunge to hamstring dynamic incline dynamic pigeon 3 way calf raise

basic banded stretches

1 Round for Quality banded Ankle stretch 1min/side banded pigeon 1 min/side banded hipflexor stretch 1min /side banded hammie stretch 1min/side

Lower Prep 1

1 Rd:: 10/10 Knee over toes lunges 10/10 single leg DL 10/10 bulgarian splitsquat 20 DB DL 16 alternating cossack squat DB at 4 kg

IMTP

3 x 5 @ 1:30

Safetybarsquat

3 x 8

band assisted jumps

3 x 4 @ 2:00

RDL

3 x 10

hip banded russian KB swings

3 x 10 @ 2:00

DB Box stepup

3 x 10

goblet cossack squat

3 x 10

Back Extension With Rotation

3 x 10

Run Core

3 Rds: Mc Gill Curlup 5/5 Toe Touch 20 Russian Twist 15 V Ups alternating 20 rest 1 min btw rds

Stability Prep Sprint

- Bird-dog x 5/each - Big toe, pinky toe x 10 - Side plank with clamshell x 10/e - Adductor side plank x 20 sec/e - Glute bridge hold x 20 sec/e - ISO push on foamroller x 20 sec/e

active dynamic movement prep no shoes if possible

- A few easy jogs/strides - Walking quad tuck x 15-20 yards - Walking knee tuck x 15-20 yards - Walking cradle tuck + skip x 15-20 yards - Walking forward lunge x 15-20 yards - Walking reverse lunge x 15-20 yards - Walking open the gate + skip x 15-20 yards - Walking lateral lunge x 15-20 yards

rudiment hop series

wall drill (+explanation)

BOSCH hiplock w overhead reach

Dribbles

1 x 15

Accelerating High Knees

2 x 15

Butt Kicks

2 x 15

Backwards Skip

2 x 15

submaximal straight leg bounds

2 x 15

- Week 1 – Banded Marches OR Prowler March x 20 yards, bounding or skip for distance 20 yards, 1 acceleration x 15yds (4-5 rounds) easy walk back recovery between exercises, 30-60 seconds after a full round