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