Wall Hip Flexor Stretch

1 x 1:00

Wall Hip Spindle w/ Reach

2 x 6

Wall Slide Hip Lock w/ Reach

2 x 6

Wall Two Taps To Hip Lock w/ Medicine Ball

2 x 6 @ 2.2 kg

Dynamic Warm Up - Blue Program

Tuck Jump

2 x 5

Scissor Bound

3 x 20

High Knee Cycle Bleeds

4 x 2 @ 10, 20, 30, 40

Fly 20 m

3 x 20

Tempo 100 m

1 x 4

Short High-Intensity Intervals 15: 15

3 x 10 @ 75

Back Squat

8, 6, 5, 5, 5 @ 45, 60, 70, 73, 78 %

Hurdle Jumps - Continuous

3 x 5

Countermovement Jump

1 x 5

12 Inch Drop Jump

1 x 5

Barbell Step Up + Hip Lock

3 x 5 @ 55, 65, 75 %

Barbell RDL

3 x 8 @ 50, 60, 70 %

Knee Extensions - Double Up - Single Down

2 x 5

Single Leg Eccentric Hamstring Slide Outs

2 x 5

Calf Raise - Double Up - Single Down

2 x 5

Bench Press

8, 8, 6, 6, 6 @ 55, 58, 68, 73, 78 %

Chin-Up

8, 8, 6, 6, 5 @ 55, 58, 68, 73, 78 %

Seated DB Press

3 x 8

Seated Row

3 x 8

Incline Cable Chest Fly

3 x 8

DB Lateral Raise

3 x 8

Skull Crushers

3 x 8

Barbell Bicep Curl

3 x 8

Wall Hip Flexor Stretch

1 x 1:00

Wall Hip Spindle w/ Reach

2 x 6

Wall Slide Hip Lock w/ Reach

2 x 6

Wall Two Taps To Hip Lock w/ Medicine Ball

2 x 6 @ 2.2 kg

Dynamic Warm Up - Blue Program

Tuck Jump

2 x 5

Triple Exchange

1 x 2 @ 10

A-Skip Active

1 x 2 @ 10

Stride Throughs

3 x 2 @ 10, 20, 30

Resisted Sprint

4, 2 @ 10

Accel 20 m

2, 4

Acceleration Bounds

1 x 2 @ 20

Short High-Intensity Intervals 10: 10

2 x 12 @ 50

Power Clean

3, 3, 2, 2, 2 @ 50, 65, 73, 78, 85 %

Barefoot Rudiment Series

3 x 10

Single Leg Hops

2 x 5

Bulgarian Split Squat

3 x 5 @ 55, 65, 75 %

Prone Single Leg Hip Extension - GHD

3 x 3

Prowler Push

2 x 20

Reverse Sled Drag

2 x 20

Bench Press

5, 5, 3, 3, 2 @ 55, 65, 75, 80, 85 %

Pull-Up

5, 5, 3, 3, 2 @ 55, 65, 75, 80, 85 %

Incline DB Bench Press

3 x 8

Iso-lateral Row

3 x 8 @ 220.46, 242.51, 264.55 kg

DB Chest Fly

3 x 8

Cable Rope Face Pull

3 x 8

DB Curl And Press

3 x 8