| Warm up |
| 1x: Hurdle walks >/< + Forward lunges > + lateral lunges < 1x: Hops >/< + lateral hops >/< + hurdle walk unders >< – 2x: Full court: Side shuffle >< + bounding >< – 3x: 3 cone drill (1:3:1) |
| Strength |
| 4x: – 8 lightly weighted bulgarian split squats > 8 unweighted bulgarian split squats then switch. – Dual DB RDL x 10 w/2s pause at bottom of each – DB Lateral lunge x 8 (alternating) |
| Work |
| 4x: – Forward lunge > Backward lunge x 12 alt. – lower body leg lift > abduction > back to middle > Down x 10 – Partner hamstring curls x 6 4 sets: Alternate with a partner: P1) 40s row sprint P2) 10 KB Swings + 10 V-ups |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!