Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - A Skips in Place, 30 seconds - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

Single Leg Lateral Line Hops

2 x 20

Lunge Tuck Jumps

2 x 6

Max Hurdle Jump (various take-offs)

4 x 2

Front Foot Elevated Split Squat

3 x 6

Slider Push-ups (progressive)

3 x 8

Landmine SA Overhead Press

3 x 8

Landmine Lateral Lunges

3 x 8

Optimal Pigeon Progressions

1 x 30

Cooldown

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Quads - Hip Flexors - Calves

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - A Skips in Place, 30 seconds - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

Plyos for Sprinting lvl 2

Perform 2 sets of the following over 10-20 yards: - Power Skips for Height - Power Skips for Distance - Single Leg Bounding continuous - Single Leg Zig-Zag Bounding

10x10yd Sprint Repeats

Measure out 25 yards of space. 10 yards for sprinting and 15 yards to slow down. Can be done in cleats or running shoes. The goal is for sprint one and sprint ten to look similar, so maintain proper form as you get tired. Complete 3 rounds with 2 minutes of rest between rounds. This workout should flow like this: Sprint 10 yards, slow down in 15 yards, turn around, and repeat without resting in between. Repeat 5 times for a total of 10 sprints. That's one set. Rest up to 3 minutes before performing your second set. Repeat for the given sets. Start with three minutes of rest (or more if you need it) and slowly decrease the rest by 15 seconds each week until you're only resting for two minutes between repeats.

Cooldown

1 x 5:00

Nasal Breathing Cardio Warmup

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - A Skips in Place, 30 seconds - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

Single Leg Repeat Tuck Jumps

3 x 6

Reactive Lateral Power Step

3 x 4

Barbell RDL

3 x 6

Chin Up

3 x 8

Single Arm Cable Row

2 x 8

Hamstring Slider Curl (progressive)

2 x 6

Cooldown

1 x 5:00

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each AS NEEDED: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - A Skips in Place, 30 seconds - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

Rapid Response Series

Perform each of the following rapid response drills for 5s each. Complete two sets of each before progressing to the next. 1. Rapid Response - Feet in place 2. Rapid Response - Forward moving 3. Rapid Response - Lateral moving 4. Linear Line Hops 5. Lateral Line Hops

Perform 2 to 4 of the following types of COD sprints. This is acceleration work, so only sprint out 10-15 yards. - Bounding to Sprint (3 bounds) - Lateral Shuffle to Sprint - Crossover Step to Sprint GET IN, GET OUT.

Flying 20 Yard Sprint

6 x 1

Sprint, Run, Walk

1 x 5:00 @ 10:00

Cooldown

1 x 1