4 Day Athlete (12 Weeks, 3 Phases)

Movement: Foam Roll

Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads

Mobility 1

~5 minutes Hip Rotator Stretch x 20s ea Wall Quad Stretch x 20s ea Quadruped Alternating Hip IR x5ea V Stance T Spine Rot. x5ea Standing Ankle Mob x8ea

Movement: MiniBand Series

MiniBand ER x5ea MiniBand Squat x5 MiniBand Walk x 5ea

Lateral Day Dynamic Phase 1

This can be done outside or wherever you have space. Perform each movement once for 10 yards. Lateral March Lateral Skip Cross-over Skip Cross-behind Skip Shuffle Carioca

Jump/Throw/Sprint Phase 1 Day 2 (4-Day)

- Every throw should be as hard as possible (Don't have a wall to throw against? Go with MB Slams instead! - Focus on soft landings with the hops! 2 rounds: 1/2 Kneel Side Toss x5ea Standing OH Throw x10 Medial/Lateral Hop w/ stick x3ea

Hang Clean (Pos. 1)

3 x 5

Squat jump

3 x 3

Front Plank

2 x 20

Barbell Bench

2 x 8

Side plank

2 x 20

Lat Band Stretch

2 x 20

Half Kneel Alt OH Press

2 x 8

TK Anti Rotation Press Out

2 x 8

Lying Band Hip Flexion

2 x 8

Pilates Ring

2 x 10

Slideboard

5 x 10

Con: 10/20 Bike

8x10s/20s Ride 10s on, rest 20s. Repeat 8 times. Find a pace you can maintain for every rep for the duration of the 10s. If you are using an airdyne or assault bike, RPMS are likely somewhere in the high 60s or 70s. Find your zone and hold onto it the entire time. If you are wearing a HR monitor, your HR should not exceed 85%

Movement: Foam Roll

Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads

Mobility 2

~5 minutes 90/90 Hip ER:IR x 20s ea Spiderman x 20s ea Adductor Rocks x5ea V-Stance Rotations x5ea Standing Ankle Mob x5ea

Activation 1

~3-5 minutes 2 Leg Hip Lift x5 Floorslide x5 Band Supported Leg Lower x5ea (if no band, unsupported is ok) Supine Hip Flexion Hold 3x :05ea

Linear Day Phase 1 Dynamic

Dynamic Warm Up: This can be done outside or wherever you have any space. Complete each movement once for 10 yards: Knee to Chest Leg Cradle Walking Quad Stretch Reverse Lunge to Hamstring Backwards 1 Leg SLDL A Skip Linear March High Knees Quick Switches Heels Up Knees Up Straight Leg Skip Straight Leg Walk Back Pedal Backwards Run

Jump/Throw/Sprint Phase 1 Day 1 (4-Day)

- Every throw should be as hard as possible - The focus of the jumps should be on a soft, controlled landing - The sprint is a warm-up for timed sprinting in the next section so it does not need to be 100% 2 rounds: Hurdle Jump w/ stick x5 TK Chest Pass x8 2pt Stance Sprint x10yd each leg

Timed 10yd Sprint

1 x 2 @ 10

Chin Up

2 x 8

TrapBar Deadlift

2 x 8

1 DB SLDL

2 x 8

DB Row

2 x 8

Half Kneel Inline Chop

2 x 8

Half Kneel Row

2 x 8

Farmer Carry

2 x 50

Goblet Slideboard Lunge

2 x 8

Tempo Run

1 x 10 @ 15

Movement: Foam Roll

Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads

Mobility 1

~5 minutes Hip Rotator Stretch x 20s ea Wall Quad Stretch x 20s ea Quadruped Alternating Hip IR x5ea V Stance T Spine Rot. x5ea Standing Ankle Mob x8ea

Movement: MiniBand Series

MiniBand ER x5ea MiniBand Squat x5 MiniBand Walk x 5ea

Lateral Day Dynamic Phase 1

This can be done outside or wherever you have space. Perform each movement once for 10 yards. Lateral March Lateral Skip Cross-over Skip Cross-behind Skip Shuffle Carioca

Jump/Throw/Sprint Phase 1 Day 4 (4-Day)

- Every throw should be as hard as possible - No wall for throws? Stick with Slams for now! - The focus of the jumps should be on a soft, controlled landing 2 rounds: 1/2 Kneel 1 Arm Chest Pass x5ea Standing OH Throw x10 Lateral Bound w/ stick @ 45 degrees x5ea

Hang Clean (Pos. 1)

3 x 5

Squat jump

3 x 3

Front Plank

2 x 20

DB Bench

2 x 8

Side plank

2 x 20

Lat Band Stretch

2 x 20

Push Up

2 x 10

TK Push Pull

2 x 8

Lying Band Hip Flexion

2 x 8

Pilates Ring

2 x 10

Slideboard

5 x 10

Con: 3 Mile Bike

3 mile ride This should take 6-9 minutes. If your bike is calibrated differently, ride for 8 minutes and record your distance each time. This will be very unpleasant, but times will be fastest if you pace yourself well. Coming out of the gate too hot will catch up to you soon. Typically RPMs are somewhere in the 50s/60s. Through trial and error you will find the best pace for you. After the ride: - Write down your time (or distance) & record your average speed during the ride. Good luck! - This average speed we will call your MAS number and is important for prescribing speeds in the future!

Movement: Foam Roll

Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads

Mobility 2

~5 minutes 90/90 Hip ER:IR x 20s ea Spiderman x 20s ea Adductor Rocks x5ea V-Stance Rotations x5ea Standing Ankle Mob x5ea

Activation 1

~3-5 minutes 2 Leg Hip Lift x5 Floorslide x5 Band Supported Leg Lower x5ea (if no band, unsupported is ok) Supine Hip Flexion Hold 3x :05ea

Movement: Linear Dynamic Warm Up

10yd each exercise: Knee to Chest x10yd Backwards SLDL x10yd 2 Leg Linear Bounce x10yd A Skip x10yd High Knees x10yd Back Pedal x10yd

Jump/Throw/Sprint Phase 1 Day 3 (4-Day)

- Every throw should be as hard as possible - The focus of the jumps should be on a soft, controlled landing - The sprint is a warm-up for timed sprinting in the next section so it does not need to be 100% 2 rounds: Linear Bound w/ stick x5ea Hurdle Hop w/ stick x3ea MB Slam x 8 2pt Stance Sprint x10yd

Timed 10yd Sprint

1 x 2 @ 10

1 Leg Squat

2 x 8

Ring Rows

2 x 8

Skater Squat

2 x 8

Glute Ham ISOs

2 x 3 @ 5

Half Kneel Inline Lift

2 x 8

X Pulldown

2 x 8

Slideboard Leg Curl

2 x 8

Suitcase carry

2 x 30

Tempo Run

1 x 10 @ 15