Warm Up (10-15minutes)
- Reverse Hypers 3 sets of 10
- Upper body sleds
Main Exercise (20 minutes)
Bamboo bar bench 3 sets of 20
Dumbbell Bench press 3 sets 20
Dirty 30's (4 sets)
- 10 skull crushers
- 10 pullovers
- 10 presses
Accessory Work (20 Minutes)
- 4 sets of 10 Reps of Weighted seated Box jumps (20lbs ankle weights)
- Inverse Curl 3 sets of 10reps with minimum resistance
- Single Leg Hip/Quad machine 3 sets of 10 reps
Mandatory Conditioning (15 minutes Of Work with 30 seconds break between rounds)
- Belt squat walks 3 rounds of 5 minutes with body weight
Joint Integrity/PreHab/Concussion Limiting Training
- Lying Hamstring Curls with ankle weights 100 reps
- Hip Joint Mobility (John Quint Protocol)
- Seated Calve Raise superset with Seated Leg raise 5 sets of 25 reps
- 3 sets of 90 second Isometric/Quasi-isometric 45 degree holds with bands