Daily Dynamic Warmup
(Click on Activity Title to see Video Demonstration)
(*to be performed 3 days / week – prior to Individual Home Skills Program if you wish to do them together)
Weeks 7+
| Daily Dynamic Warmup | Sets/Reps | Notes |
| Activation | ||
| Single leg glute bridge | x10 each | squeeze glutes |
| Squat Iso hold + Squats | :30s hold +15 reps | |
| Mobility | ||
| 90/90 hip rotations | x15 each side | Sit tall |
| World’s greatest stretch | x5 each | good posture |
| Single leg RDL with Rotation | x5 each | Balance! |
| Lateral lunge with overhead reach | x5 each | depth and posture |
| Pillar | ||
| Bird-dogs | x10 each side | Balance, and stability! |
| Alternating V-ups | x20 | |
| Neural Activation | ||
| Single leg multidirectional hops | :20s each leg | |
| Tuck Jumps | x5 |
At Home Strength
| Day 1 | Sets/Reps | Notes |
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Daily Dynamic Warmup (see above)
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| Core | ||
| Plank with leg lift | 2×10 each side | |
| Alternating Supermans | 2×10 each side | |
| Single leg V-ups | 2×10 each side | |
| Plyometrics | Rest 1 min b/t sets | |
| Single leg continuous pogo hops | 3×10 each leg | Quick off the ground! |
| Broad jump to vertical | 3x 2sets | strong landing mechanics! |
| Straight leg bounding | 3×30 yds | Stay tall, “pull down” with hamstrings |
| Strength | Circuit through 3 sets | |
| Pushup Iso hold + Reps | 3x:10s hold + max reps | build strength in bottom! |
| Lunge Iso hold + reps | 3x:15s hold + 15 reps | stabilize ankle, knee, hip |
| Hollow body iso hold | 3x: max duration hold | keep low back in contact with ground |
| Energy System Development | Repetitive explosive sprinting | |
| 20 yd sprint repeats | 5x | Full speed efforts- rest 30s b/t sprints |
| 40 yd sprint repeats | 5x | Full speed efforts- rest 30s b/t sprints |
| Stretch | ||
| Brezztel stretch | :90s each side | |
| Day 2 | Sets/Reps | Notes |
| Daily Dynamic Warmup (see above) | ||
| Core | ||
| Side plank with leg lift | 2×10 each way | |
| Russian Twists | 2×25 each way | |
| Bicycle Crunch | 2×10 each way | |
| Plyos | ||
| Single leg multidirectional hopping | 3x 1set each direction | rest 30s b/t sets |
| Continuous lateral heidens | 3×5 each way | rest 30s b/t sets |
| 45 degree bounding | 3x20yds | rest 30s b/t sets |
| Strength | circuit through 3 sets | |
| Bowler Lunge | 3×10 each leg | |
| Single leg glute bridge with adductor kick | 3×10 each leg | Abs tight, butt tight! |
| Pushups | 3x Max reps | |
| Energy System Development | Multidirectional | |
| W Drill – shuffle, sprint,shuffle, sprint,shuffle,sprint | 6×6 cones (5-10yds apart) | Rest 20-30s b/t sets |
| Stretch | ||
| Supine butterfly stretch | 2 minute hold | |
| Day 3 | Sets/Reps | Notes |
| Daily Dynamic Warmup (see above) | ||
| Core | ||
| Reverse Plank Iso Hold | 2xmax hold | |
| Sprinter Situps | 2×10 each side | |
| Plank Shoulder Taps | 2×10 each side | Keep hips still! |
| Plyos | ||
| Straight leg repetitive pogos | 3×15 | rest 30s b/t sets |
| Single leg repetitive tuck jumps | 3×5 each leg | Max height |
| Strength | ||
| Walking Lunges | 3×20 each leg | |
| Quadruped straight leg raise | 3×12 each leg | abs tight, squeeze glutes and hamstrings |
| Straight leg toe touches | 3×15 | |
| Energy System Development | Speed Endurance Runs | |
| Sprint 1 min – walk 1 min | 4-6 sets | 100% effort on runs! |
| Stretch | ||
| Handwalk hamstring stretch | x10 |
Weeks 1-6
| Sets/Reps | Notes | |
| Activation | ||
| Single leg glute bridge | x10 each | squeeze glutes |
| Quadruped side leg raise | x8 each | stiff upper body |
| Quadruped Straight leg raise | x8 each | squeeze hamstrings |
| Mobility | ||
| 90/90 hip rotations | x10 each | Sit tall |
| World’s greatest stretch | x5 each | good posture |
| Inch Worm | x5 | |
| Lateral lunge | x5 each | depth and posture |
| Pillar | ||
| Flutter kicks | x50 | create tension in core |
| Plank shoulder taps | x20 | keep hips still |
| Neural Activation | ||
| Low pogos | x40 | small and fast |
| Single leg lateral hopping | x20 each leg | under control! |
| Fast feet + Sprint | 2x10s+10yds | chop feet fast, explode out |
At Home Strength
| Day 1: | Day 2: | |||||||||||
| Week 1 | Week 2 | Week 3 | Week 1 | Week 2 | Week 3 | |||||||
| Rest 60s b/t sets | Rest 60s b/t sets | |||||||||||
| Power: Continuous Lateral Heidens | Power: Split Squat Jumps (maximal height!) | |||||||||||
| Deadbugs: 3×10 each side | Hollow body iso hold: 3x:20s | |||||||||||
| superset both exercises | superset both exericses | |||||||||||
| x10 | x10 | x12 | x5 each | x5 each | x5 each | |||||||
| x10 | x10 | x12 | x5 each | x5 each | x5 each | |||||||
| x10 | x10 | x12 | x5 each | x5 each | x5 each | |||||||
| Circuit through A1-A3 | Circuit through A1-A3 | |||||||||||
| A1: Renegade Row (if you have dumbbells) | A1: Towel hamstring curls | |||||||||||
| OR: Pushup with Rotation (can do pushups on knees if needed! | either double leg or single leg modified | |||||||||||
| x12 | x12 | x12 | x8 | x8 | x8 | |||||||
| x12 | x12 | x12 | x8 | x8 | x8 | |||||||
| x12 | x12 | x12 | x8 | x8 | x8 | |||||||
| A2: Single leg glute bridge on bench/chair | A2: Negative Pushups | |||||||||||
| 20 second iso hold on the first rep | Focus solely on the lowering portion of the rep for 5s each | |||||||||||
| x15 each | x15 each | x15 each | x5-8 | x5-8 | x6-10 | |||||||
| x15 each | x15 each | x15 each | x5-8 | x5-8 | x6-10 | |||||||
| x15 each | x15 each | x15 each | x5-8 | x5-8 | x6-10 | |||||||
| A3: Corrective/Core | A3: Corrective/Core | |||||||||||
| Shoulder | Shoulder | |||||||||||
| Torso | Torso | |||||||||||
| Hips | glute/adductor mobilizations: 3×5 each | Hips | Single leg RDL: 3×5 each | |||||||||
| Core | Core | |||||||||||
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Finisher: Bodyweight squats and situps: reps of 10-9-8-7-6-5-4-3-2-1 of each – complete as fast as possible!
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Finisher: Run 1 mile for time
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Outdoor Speed & Conditioning
| Day 3 | Sets/Reps | Notes |
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Daily Dynamic Warmup (see above)
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| Prehab/Activation: | ||
| Mini band hip flexor lifts | 2x8each leg | |
| Side plank with abduction | 2×8 each | |
| Plyos: | ||
| Single leg forward hops for stability | 2x6each leg | |
| Single response broad jump | x5 (rest 10s b/t efforts) | strong landing position! |
| Multiple response broad jump | 3×3 | rest 60s b/t each set |
| Technical Speed Work: | ||
| A skips | 3x20yds | walk back as rest |
| Speed Bounding | 4x20yds | 30s-1′ rest b/t sets |
| Pop up starts | 4x15yds | 30s-1′ rest b/t sets |
| Flying 20’s (10yd build up, 20yds full speed) | 5x20yds | 1′ rest b/t sets |
| Energy System Development: | ||
| 150 yard shuttles (50yd sprints x3) | 4 sets | Rest 45s after each set |
| Core/Stretch | Accumulate 5 mins of planks | every time you need rest, do 5 inch worms |
| Day 4 | Sets/Reps | Notes |
| Daily Dynamic Warmup (see above) | x8 each exercise | |
| Prehab/Activation: | ||
| Side plank with leg lift | 2×10 each | |
| Quadruped hip extension w/ band | 2x10each | |
| Plyos: | ||
| Single leg lateral hops for stability | 2×6 each – test distance! | rest 30s b/t sets |
| SL Broad jump + 90 degree bound | 2×4 each | rest 30s b/t sets |
| 45 degree bounding | 5x20yds | rest 30s-1′ b/t sets |
| Technical Speed Work: | ||
| Lateral skipping | 3x20yds each | walk back as rest |
| Continuous crossover runs | 4x15yds each | 30s rest each set |
| Straight line pro agility | 4x6x7yds | 30s-1′ rest each set |
| L-Drill with added change of direction | 2x each way | 1′ rest b/t each set |
| Energy System Development: | ||
| Suicides – 5-10-15-20yd sprints | 4x | rest 1′ after each set |
| Core/Stretch: | ||
| Plank shoulder taps | 3×20 (10 each) | hold each rep x 2s |
| Pigeon Stretch | 3x30s each leg | |
| Adductor Dips | 3×5 each leg |