Started the third phase of Ben’s program. Should be mostly similar to the first two, but stepping up the intensity even more.

Warmup, Lifting

Warmup

Rolling, stretches, glutivation.

On the Turf

• Lateral warmup: shuffles, lateral runs, OFP skip, IFP crossover skip.
• Ladder: quick shuffle and stick (stick left side only), 1 foot in, cross in front quick, 1-2-3-in.

Dynamic Power

• Stagger-step Rotation Toss (like you’re pulling): 3x10
• Lateral Shuffle with Band: one shuffle in each direction, then one sprint with crossover start in each direction
• Lateral Hurdle Hop: 3 hops on each foot in each directions. 12 hops total.
• Low Box Fast Feet: forward/back 2x10 seconds, then left/right 2x10 seconds

Lifting

• KB Swing: 3x10@44lb
• Front Squat: 5@115lb, 5@135lb, 12@150lb (65/75/85% training 1RM)
• Weighted Pushup: 5@35,35,45lb
• Chest Supported KB Row Hold: 3x5@35lb (5-sec hold)
• Bi-lateral Sliding Hamstring Curl: 3x8@10lb
• Bosu Ball Rollout: 2x10

Conditioning

4x5yd crossover shuffle - 10 seconds on, 20 seconds off.