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Warm-up / Mobility
15Spider Lunge with Rotation
Hip flexors
Inchworm to Push-Up
Hamstrings
Lateral Squat Shift
Adductors
A-Skip in Place
Hip flexors
90/90 Hip Switch
Hip rotators
Jumping Jacks
Shoulders
High Knees
Hip flexors
Butt Kicks
Hamstrings
Banded Clamshell
Gluteus medius
Banded Lateral Walk
Gluteus medius
World's Greatest Stretch
Hip flexors
T-Spine Rotation
Thoracic erectors
Adductor Rocker
Adductors
Ankle Dorsiflexion (Wall)
Gastrocnemius
Banded Monster Walk
Gluteus medius
Squat / Knee-dominant
7Bodyweight Squat
Quads
Goblet Squat (Light DB)
Quads
Cossack Squat
Quads
Banded Front Squat
Quads
Iso Wall Sit
Quads
Banded Squat
Quads
Deep Squat Hold
Quads
Hinge / Posterior Chain
8Glute Bridge
Glutes
Band Glute Bridge
Glute max
SL Glute Bridge (Band)
Glute max
DB RDL
Hamstrings
SL DB RDL
Hamstrings
Banded RDL
Hamstrings
SL RDL (Banded)
Hamstrings
Banded Hamstring Slides
Hamstrings
Lunge & Single-leg
12Reverse Lunge
Quads
Walking Lunge
Quads
Bulgarian Split Squat
Quads
DB Goblet Lateral Lunge
Quads
Box Step-Up (DBs)
Quads
SL Box Step-Down
Quads
SL Balance — Eyes Open
Ankle/foot stabilizers
Banded Standing Adduction
Adductors
Split Squat
Quads
Banded Lateral Lunge
Glutes
DB Bulgarian Split Squat
Quads
SL Balance — Eyes Closed
Ankle/foot stabilizers
Upper Body / Push
14Push-Up
Pectorals
DB Floor Press
Pectorals
Half-Kneeling DB Press
Deltoids
DB Push-Up to Row
Pectorals
Plyo Push-Up (Knees)
Pectorals
Clap Push-Up (or Hard Plyo)
Pectorals
Plank to Push-Up
Shoulders
Deficit Push-Up
Pectorals
Archer Push-Up
Pectorals
Banded Chest Press
Pectorals
Push-Up to Reach
Pectorals
Explosive Push-Up
Pectorals
Band Chest Pass
Pectorals
DB Push Press
Quads
Upper Body / Pull
9Band Pull-Apart
Rhomboids
Band Pull-Apart Speed
Rhomboids
Band Row
Lats
Hanging / Bar Hold
Forearm/finger flexors
Band Face Pull
Rear deltoids
Banded Y-T-W
Lower/mid traps
Banded Wrist Work
Wrist flexors
Banded Shoulder Cuff Rotation
Rotator cuff (infraspinatus
Renegade Row
Lats
Core & Anti-rotation
20Dead Bug
Rectus abdominis
Dead Bug with DB
Rectus abdominis
Side Plank
Obliques
Side Plank with Reach
Obliques
Hollow Hold
Rectus abdominis
Hollow Rock
Rectus abdominis
Pallof Press
Obliques
Tall Plank DB Drag
Anti-rotation core
Bear Crawl
Anti-rotation core
Bear Crawl Variations
Anti-rotation core
Copenhagen Plank (Short)
Adductors
Copenhagen Plank — Long
Adductors
Banded Chop / Lift
Obliques
Hanging Knee Raise
Lower abs
Dragon Flag Negatives
Rectus abdominis
Pallof March
Obliques
Hanging Straight-Leg Raise
Lower abs
Plank Shoulder Tap
Anti-rotation core
Bear Crawl with DBs
Anti-rotation core
Plank Hold
Rectus abdominis
Jump & Plyometric
28Skater Hop — Stick It
Glutes
Jump Squat
Quads
Broad Jump
Glutes
Squat to Tuck Jump
Quads
Broad Jump → Sprint 10m
Glutes
Lateral Bound — Stick
Glutes
Lateral Skater Bound
Glutes
Pogo Hops
Calves/Achilles
Skater Hop Complex
Glutes
Multi-Direction Bound
Glutes
Ankle Hop Stick
Calves/Achilles
Single-Leg Pogo Hops
Calves/Achilles
High-Low Pogo Combo
Calves/Achilles
Drop Squat
Quads
Depth Drop (Low Box)
Quads
Depth Jump (Low Box)
Quads
Banded Squat Jump
Quads
Contrast Jump
Quads
Continuous Broad Jump
Glutes
Repeat Broad Jump
Glutes
Squat to Broad Jump
Quads
Continuous Lateral Bound
Glutes
Continuous Skater Hop
Glutes
Crossover Step Bound
Glutes
Lateral Depth Drop to Bound
Glutes
Low Box Hop-Up — Stick
Quads
SL CMJ Stick
Quads
Hurdle Hops — Continuous
Calves/Achilles
Speed, Sprint & Agility
25Wall Drive Hold
Hip flexors
Lateral Shuffle
Glutes
A-Skip Moving
Hip flexors
Reactive 5m Sprint
Glutes
A-Skip + March Combo
Hip flexors
Band-Resisted Start
Glutes
Falling Start Sprint
Glutes
Crossover Step
Glutes
Reactive Mirror Sprint
Glutes
Resisted → Free Sprint
Glutes
Mirror Sprint Game
Glutes
Fast Feet / Ladder Equiv
Calves
A-Skip + B-Skip
Hamstrings
Reactive Lateral Start
Glutes
30m Fly Sprint
Hamstrings
5-10-5 Pro-Agility
Glutes
Reactive 4-Cone
Glutes
Hill Stride
Glutes
Flying 10m Sprint
Hamstrings
Crossover Step to Sprint
Glutes
Hill Sprint
Glutes
A-Skip Resisted
Hip flexors
30-Sec Shuttle
Glutes
20m Sprint
Glutes
20m Flying Sprint
Hamstrings
Loaded Carries
6Farmer Carry
Forearms/grip
DB Suitcase Carry
Obliques
Farmer + Suitcase Complex
Grip/forearms
Suitcase Get-Up
Obliques
Farmer Carry (Banded)
Grip/forearms
Carry Complex (Farmer + Suitcase + Overhead)
Grip/forearms
Rotational Power
6Rotational Med Ball Toss
Obliques
Rotational Med Ball Side Toss
Obliques
Med-Ball Chest Pass (Wall)
Pectorals
Banded Rotational Press
Obliques
Banded Rotational Throw (Wall)
Obliques
Band Rotational Scoop Toss
Hips/glutes
Full-body & Complexes
3Conditioning / Jump Rope
3Energy Systems / Intervals
7Tempo BW Circuit
Full body (aerobic conditioning)
Repeat Tempo Intervals
Full body (aerobic conditioning)
Sprint Intervals 15s
Glutes
Repeat Sprint Ability
Glutes
Aerobic Circuit (Zone 2)
Full body (aerobic/cardiovascular)
Repeat Efforts — Shift Simulation
Full body (glycolytic/aerobic conditioning)
Beep Test
Full body (aerobic/cardiovascular)
Competitive Play
4Cool-down / Recovery
8Slow Walk with Nose Breathing
N/A (recovery)
Child's Pose with Breath
N/A (mobility/recovery — lats
Legs Up the Wall (or Shin Pull)
N/A (recovery — circulation)
Figure-4 Stretch
N/A (mobility/recovery — glutes
Pigeon Stretch
N/A (mobility/recovery — glutes
Cat-Cow
N/A (mobility/recovery — spinal erectors
Supine Spinal Twist
N/A (mobility/recovery — spinal rotators
Hip / Groin Flow
N/A (mobility/recovery — hips