7d • 🏋️ Today's Training
S/C day
Dynamic Warm-Up (2–3 Rounds)
• Jump Rope – 2 min
• Pogos – 20 reps
• A-Skips – 15 yards
• Lateral Shuffles – 15 yards
• World's Greatest Stretch – 5/side
Mobility / Correctives (2–3 Rounds)
• 90/90 Hip Internal Rotation – 8/side
• Half-Kneeling Hip Flexor Stretch – 30 sec/side
• Dead Bug w/ Exhale – 8 reps
• Wall Slides w/ Lift-Off – 10 reps
• Quadruped T-Spine Rotation – 8/side
Strength Block A (Power)
• Rotational Med Ball Throw – 4 x 5/side
• Plyo Push-Ups – 4 x 5
Strength Block B (Primary Strength)
• Trap Bar Deadlift – 4 x 4
• Landmine Press – 4 x 6/side
Strength Block C (Accessory)
• Rear-Foot Elevated Split Squat – 3 x 6/side
• 1-Arm DB Row – 3 x 8/side
• Pallof Press – 3 x 10/side
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S/C day
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