Multi-Joint Explosive
Clean & Jerk, x8
Split Squat Jump w/plate, x8ea
Single Leg Box Jump, x8ea
Core
Split Leg Toe Touch, x40ea
Bird Dogs, x15ea
Hamstrings
Glute Ham Raise, x10
Single Leg Reverse Hyperextention, x10ea
Standing Leg Curl or Single Leg Lying Leg Curl, x10ea
Core
Bicycles, x40ea
Superman's, x15
Agility
Ladder Drills (2x)
- Forward Crossover
- Backwards Crossover
- Typewriter's, left and right
- "Icky Shuffle"
Pre-habilitation
- Resistance Band Internal Rotation (elbow at side), x12
- Resistance Band External Rotation (elbow at side), x12
- Resistance Band Internal Rotation (elbow raised, inline w/shoulder), x12
- Resistance Band External Rotation (elbow raised, inline w/shoulder), x12
STRETCHHHHH