WEEK 1:
SESSION 1: Lower Strength and Mobility
SQUATS 5x5
TRX CROSSUNDERS 3x5
GYRO SPLIT SQUATS 3x5
LANDMINE COSSACKS 3x10 (5 EACH WAY)
SUMO STOMPS 3x20 (10 EACH LEG)
SEPARATED REVERSE NORDICS 3x3
SESSION 2: Biomechanics
A-SKIPS 4x10 YARDS
LIGHTENED LINEAR BOUNCES 3x10 SECONDS
PIVOT POPS 3x5
SPRINTER ROCKS 3x5
ROTATING RUNNER HOPS 3x4 (1 HOP IN EACH DIRECTION)
CROSSBACK STEP THROUGHS 3x5
SESSION 3: Balance and Mobility
COG SHIFTS 3x3
SPRINTER STEP UPS 3x3
BANDED SKATER ROWS 3x5
TAKEOFF ROTATIONS 3x3
ROLLING WARRIOR POSE 3x3
GOBLET OPENERS 3x5
Session 4: Upper Workout
ISOMETRIC DEADLIFTS 6x5 SECONDS
SINGLE ARM DUMBBELL ROWS 3x5
SIDE TO SIDE PULL UPS 3x6
ROTATIONAL PLATE ROWS 3x10
HINGED SEATED SHRUGS 3x15
SESSION 5:
Explosiveness
KNEE UP TO VERTICAL JUMPS 3x3
STRAIGHT LEGGED BOX JUMPS 3x5
BUNGEE CROSSOVER CUTS 3x5
FALLING SPEED STEPS 3x5
BANDED RECOVERY CUTS 3x5
RAPID TWIST DROPS 3x10 SECONDS