Basic Prehab/Activation
2 min machine
20 90/90 hipswitch
10 Deadbugs
10 Kang squats
10/side warrior squats
5/side WGS
2 sets (PRIMER)
10/side single leg hops
10/side Single Leg Glute bridges
5 Jumping Medball slams
Agility Drills
30sec on 30 sec off (16min or 4 sets)
Shuttle runs
4 Corner Lateral Cone touches
Power Squats
Reverse lunge to step ups (15 sec left 15 sec right)
Every 2:30 x 6
12/10 Calorie Bike
12 Sumo KB High pull (24/20)
12 Back and forth hop over plate
Rest 30 sec between sets
IF THIS IS TOO HARD SCALED:
10/8 Cal Bike
8 Sumo KB High pull
8 Back and forth hop over plat
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