Warmup

Rolling, stretches, glutivation.

On the Turf

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

Dynamic Power

• Stagger-step Rotation Toss (like you’re pulling): 3x10
• Lateral Shuffle Sled March: lateral shuffle march pulling 135lb on the sled. first two sets were one march in each direction, last set was an unweight crossover sprint.
• 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: 4x10@44lb
• Front Squat: 5@125lb, 5@140lb, 12@160lb (70/80/90% training 1RM)
• Weighted Pushup: 3x6@45lb
• Chest Supported KB Row Hold: 3x10@35lb KBs (5-sec hold)
• Bi-lateral Sliding Hamstring Curl: 10@10,20,25lb
• Ab Rollout: 2x10 (first 5 of each set were on the wheel, last 5 on the ball)

Conditioning

6x5yd crossover shuffle - 10 seconds on, 10 seconds off.