| Warm up |
| – Knee lift > hip opener x 5/5 + Standing knee circles x 10F/10B + calf raises x 25 – 5 minutes: Foot elevated lateral lunge x 5/5 + lateral band walks x 12/12 + + banded glute bridge x 12 – 5 min: Barbell GM > Squat x 5 + squat jumps (no bar) x 5 + Squat hold with light plate OH x 30s |
| Strength |
| – SL slow Lowering on box x 5/5 + Partner hamstring curls x 6 + Goblet squat w/curl at bottom x 8 – FFE Step back lunges x 5 w/3s hold at bottom of each rep (knee slightly off ground) + Heel elevated SL Glute bridge x 8/8 + light weighted hurdle duck unders >< |
| Work |
| 10 minutes: – 3 cone side shuffle immediately into 3 cone sprint – DB Partial squat > jump x 10 – SIt up w/plate x 12 – Banded squat x 12 Then: 3 minute cool down- Squat hold against wall |
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