X DAY LIFTS

STUDIO:

HANG CLEAN- 3 SETS TOTAL @ 6-8 REPS EACH SET

BARBELL ROW (PALMS-UP) 3 SETS TOTAL @ 8 REPS EACH SET

KB SWING: 3 SETS TOTAL @ 10 REPS EACH SET

PULL-UPS/WEIGHTED PULL-UPS- 3 SETS TOTAL: AMREP/AMREP/BAND-ASSISTED

SUPERSET ON TURF:

SLED ROPE PULL/WEIGHTED CARRY

TURF WORKOUT:

ANKLE/HIP MOBILITY-

GREEN BOX 45-DEGREE WALL PRESS

PINKY TOE/BIG TOE/ STRAIGHT AHEAD ANKLE PRESS TO WALL- 8 TO EACH FOR BOTH LEGS

LEG SWINGS TO CALF RAISE- 10 PER LEG

LATERAL LUNGE- 8 PER SIDE

DYNAMIC WARM-UP- LATERAL

20 YARDS APART  (10 AND 10)

HIGH KNEE PULL TO HIGH KNEE PULL AND TWIST

ANKLE PULL TO ANKLE PULL AND BOW

WALKING FORWARD LUNGE TO FRANKENSTEINS

WALKING BACKWARD LUNGE TO BACKWARDS WALKING DEADS

KIGH KNEES

BUTT KICKS

POWER SKIP X 2

RONNIE LOTTS TO BACK PEDAL X 2

LATERAL SKIP X 2

LATERAL CROSS-OVER  X 2

LATERAL CROSS-UNDER X 2 

LATERAL SHUFFLE X 2

CARIOCHA X 2

LATERAL CRAWL X 2

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LATERAL DAY: “A & B DAYS”

SHUFFLE-RUN-SHUFFLE

RUN-SHUFFLE-RUN

SHUFFLE/SHUFFLE/SPRINT

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BILATERAL PLYOMETRICS- 75 FOOT CONTACTS

SEATED BOX JUMP- 2 SETS OF 6 (12)

HIP-HOPS- 2 X 6 (12)

DEPTH JUMP 3 SETS OF 8 WITH FULL RECOVERY (24)

LONG JUMPS- 3 IN A ROW FOR DISTANCE X 3 SETS (9)

6 BOX TRAIN EXPLOSION X 3 SETS (18)

SPEED LADDER

JUMP ROPE