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Date
WARM-UP
1x
BOX
SL DEPTH SQUAT
1
12-15/e
...
...
ASSISTED
VERTICAL JUMP
2
10
...
...
MED-BALL
SQUAT-REACH PROGRESSION
3
8/e
...
...
MINI-BAND
STANDING HYDRANT (TAPS)
4
15/e
...
...
BAND-STRETCH
HIP-FLEXOR
5
(:30)/e
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
...
...
TREADMILL
INCLINE WALK/JOG (3% GRADE)
6
(1:30)
PRE-GEN
3x
FOAM-ROLL
IT-BAND
1
(:45)/e
...
...
FOAM-ROLL
GLUTES
2
(:45)/e
...
...
FOAM-ROLL
CALVES
3
(:45)/e
ROUND 1
3x
BAND-RESISTED
KB HIP-SWINGS
1
15
...
...
ARC/ELLIPTICAL
RUN (80% EFF.)
2
(:45)
...
...
SELECTORIZED
LEG PRESS
3
6-8
ROUND 2
3x
BOX
SL ALT. PLYO STEP UP
1
12/e
...
...
MACHINE ABDUCTION
SEATED ABDUCTION (DROP-SET)
2
15,10
...
...
GOAT-BAG
GLUTE BRIDGE
3
20
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