Monday, April 29th 2024

WARM UP –

200m run

MOVEMENT/MOBILITY –

*quadraped series

6/6 Fire Hydrants

6/6 Hip CARS

6/6 Donkey Kicks

then,

6/6 Worlds Greatest Stretch

8/8 SL Glute Bridge

:20 Lunge Hold (1″ off gound)

into

:20 SL Balance (close eyes)

10 low pogos

10 High pogos

PRIMER (before Squats) barbell

10 back squats

PLYOS

*this is all for quality

*coaches take your time here, don’ rush through

2 Sets

50′ Skips for Height

50′ Broad Jumps (consecutive, no pause if possible)

8 Alternating Lunge Jumps

then,

*grab light DBs

3 Sets

5 DB Squat Jumps

right into

2 Max Effort Vertical Jumps (no weight)

rest as needed between sets

STRENGTH

In a 14 Minute Window

Build to a 5 Rep Max Back Squat

*last week of our volume back squat cycle, looking to hit heavier than last weeks 5×5

LEG ACCESSORY

3 Sets

8/8 SL RDLs

15 Banded Hamstring Curls