| Thursday |
| Warm up |
| – 2x: Prone scorpion x 4 + glute bridge x 10 + superman x 10 – 2x: Band walks x 15/15 + leg swings x 10/10 – 2x: single leg hops >< + high knees >< + pogo hops >< |
| Strength |
| 3x: Bulgarian RDL > Bulgarian split squat x 6/6 (one rdl > split squat) + Banded glute bridge x 15 3-4x: Deadlift x 8 + wide grip seated band pull downs x 15 + side to side hanging knee tucks x 12 |
| Work |
| 1) Partner band back pedal x 3 each 2) 3x: Sprinter lunges x 12 + squat jump x 12 + wtd. crossover reverse lunges x 12 (total) 3) 3x: Toe tap on box x 16 + slider pike x 10 + broad jump x 5 |
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