| Warm up |
| – 5 min: Cossack squat x 8 + Forward Lunge OH Reach x 8 + SL Glute bridge x 10/10 – 2x:: Duck walk > + calf scoops < + punter kicks > – 2x: Squat rotations x 4 + calf stretch on wall x 20s/20s – slider hamstring stretch x 1m/1m |
| Strength |
| 10 minutes: – SL barbell RDL w/barbell row at the bottom of each rep x 6/6 + SA OH Squat x 6/6 + heels elevated on blue or yellow plates goblet squats x 10 12 minutes: – Front Squats (no rack): Light, focus on depth and control x 10 + banded glute bridge x 12 + Leaning on wall single legg calf raise x 12/12 |
| Work |
| 10 minutes: – 3 cone side shuffle immediately into 3 cone sprint – KB Goblet squat w/curl at the bottom of each rep x 10 – Dual DB Weighted sit ups x 10 – Squat jump (no weight) for height x 10 Then: 3 minute cool down- Squat hold against wall |
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