| Thursday |
| Warm Up |
| – 2 minute squat sit with weight shift – Supine scorpion x 6 – Forward lunge w/rotation x 6 – 2x: Superman pull downs x 10 + Banded Glute bridge x 10 – Frog stretch x 2 minutes |
| Strength |
| 1) 3x: Eccentric lowering from box x 5/5 (weighted if needed) + Speed skaters x 10 (Focus on land and balance). 2) 3x: Barbell wtd. SLRDL x 5/5 + SL Forward jump and balance x 5/5 3) Back squat: 12-12-12-12 (deep and controlled) – 90 sec. Rest between each |
| Work |
| 15 minutes 4x: – Mt. Sliders x 30s – DB Thrusters x 30s – Toes to bar x 30s Then 4x: – Weighted jumping lunges x 30s – Wall facing HS Hold x 30s – 3 cone side shuffle into 3 cone sprint |
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