| Warm up |
| – 2x: Hurdle walk overs > + hurdle duck unders < + lateral slide through x > – 2x: Side shuffles >< + grapevine >< + bounding >< – Couch stretch x 1m/1m- Frog stretch x 2min |
| Strength |
| – 10 minutes: Bulgarian position: Hop to mat (outside of foot) x 5 + hop to mat inside of foot x 5 + 10 split squats no weight – 10 minutes: Partner hamstring curls x 6 + heavy DB Step back lunges x 12 alt. + elevated calf raises x 12/12 |
| Work |
| 2 sets of each – continuous movement for 15 minutes: – Ski- Partner banded back pedal – Sprinter lunges x 20s- Heavy Dual DB Squats x 6-8 – Lateral box jump overs x 30s- Feet outside of hands slider pikes |
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