Exercises DYNAMIC WARM UP: Body-weight Reverse Lunges Medball Overhead Switches Weighted Circles Around the Waist Medball Circles Around the Waist Face pulls (banded) Deep squat to hamstring stretch Half kneeling adductor hip hinge Hip swivels Striders Inchworms Banded over and backs Weighted Overhead switches Standing T-spine Rotations Body-weight Squats CORE: Bear Crawl Plank w/ Reach Weighted V-ups Side Plank Hip Drops Weighted Russian-Twists #2 Weighted Russian-Twists #1 Knee To Chest Crunch 2 point plank Reach Weighted Deadbugs Side Plank Knee Drive Body Saws Side plank w/ Reach Plank Jacks POWER/PLYOMETRIC: Kick Stand Jumps LEFT Kick Stand Jumps RIGHT Skaters Dumbbell Jump Shrugs Box Jumps Split Squat Jumps Option #1 (switch) Split Squat Jumps Option #2 (Stationary) Lateral Bounds Dumbbell Quick Jumps Kickstand jumps (land) to box jump Plyo Box Step ups Dead Stop Jumps RFE Single Leg Jumps RFE Single Leg Jumps (modified) SL Lateral Jump (Land On Both) Depth Jumps Dumbbell squat HOLD 3sec jump + Weighted Dead stop jumps STRENGTH/ACCESSORY: Kettle Bell Gobblet Squats Weighted Box Step-Ups Elevated Push-Ups Dumbbell Curl To Press Dumbbell Bent-Over Rows Dumbbell Gobblet Squat Lateral Lunge w/Weighted Reach Cobras Kettle Bell RDL's Dumbbell RDL's Weighted Reverse Lunges Incline Chest Supported Row Dumbbell Floor Press Glute Bridges Weighted Calf- Raises Cable Straight Arm Pull-Downs Banded Straight Arm Pull-Downs Rear Foot Elevated Split Squats Bent Over Dumbbell Flys Seated Dumbbell Shrugs Seated Hammer Curls Forward Lunges (in-place) Single Leg Elevated Glute Bridge Dumbbell Lateral Raise Banded Reverse Lunges Banded Hammer Curls Banded Bent Over Rows Banded Front Squats Banded RDL Banded Single Arm Row Banded Floor Press Banded Shrugs Barbell RDL Banded Hamstring Curls Lateral Cross Over Step Downs Prone Y's/W's/T's/I's Front/Lateral Shoulder Raises Zottman Curls Dumbbell Incline Press Banded Tricep Pull Downs Cable Face pulls Weighted Glute Bridge Overhead Lateral Shoulder Raise Banded Single Arm Bow & Arrow pulls Split Squat Holds Single Kettle Bell Sumo deadlifts Double Kettle Bell Sump Deadlifts Kettle Bell Gobblet Box Squats Dumbbell Gobblet Box Squat Single Arm Row w/ Pause Cable Tricep Pull downs Cable Single Arm Bow & Arrow Pulls Barbell Sumo Deadlifts Front Squat Front Squat (Arms Crossed Variation) Single Leg RDL's Weighted Elevated Glute Bridge Banded Elevated Glute Bridges Weighted Lateral Step Ups 90/90 Bottoms Up Kettlebell Rotations Scap Push Ups ISO hold + Lateral Raise Cuban Press Reverse Lunge w/ Pulse Weighted Wall-Sits SPEED & AGILITY DRILLS: 4-Point Shuffle Drill Box-Drill T-Drill w/Approach Box drill w/ back pedal Jump shuffle/Sprint Shuttle Jump Crossover Shuffle/Sprint Hip Turn/Crossover
