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)
30 High knees
30 Butt kicks
10/side hamstring sweepers
Ladder and hurdle drill (15-20 min
3 Sets
2 Pass In outs
2 Pass in in out out
3 Sets
2 Pass Hurdle Hops
2 Pass Lateral Hurdle hops
Plyo: 3 sets
3/side Depth Jumps
5/side Lateral Stick Landing
10 Plate jump to power squat
Conditioning: (15 min cap)
50/40 Cal Row
50 Alternating DB back rack lunges or sandbag lunges (50/35)
50 Dumbbell Thrusters (50/35)
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