Warm Up

Bodyweight Sled Drags

1. 4 x 60 yard return trips with bodyweight on sled going forward
2. 2 x 60 yard return trips with bodyweight on sled going backward
3. 2 x 60 yard return trips with bodyweight on sled going Sideways

Main Exercises

All Dynamic Effort percentages are based of the individuals 1 rep max in that given lift. its NEVER based off a hypothetical number. 

Dynamic Effort Bench

9 sets of 3 reps with Arch Bar (45% Bar Weight and 25% Band Tension) 

Dynamic Effort Squat

12 sets of 2 reps with Cambared Bar (

50% Bar Weight and 25% Chain Weight)

Dynamic Effort Deadlift

12 sets of 2 reps Sumo (50% Bar Weight and 25% Band Tension)

Accessory Work (Depending On Given Weaknesses) 

1. Decline dumbbells 3 sets of 20 (medium intensity) 
2. Inverse Curl 3 sets of 15 reps (Focus On fast Contraction)
3. Pull ups 3 sets of 15 reps 
4. Single Leg Hip/Quad machine 3 sets of 10 reps

Plyometrics 

1. Single Leg Bounding 30 yards 
2. Kneeling Box Jumps to a predetermined height (40 Jumps total)
3. Med Ball Drops with Reversal against Bands 
4. Plyo Push Ups 4 sets of 10 reps 

Joint Integrity/PreHab/Concussion Limiting Training 

1. Reverse Hypers 3 sets of 20
2. "Psoas Sit Up" on med Ball 5 sets of 12
3. Banded Hamstrings Curls 100 reps 
4. Bamboo Bar Shoulder Complex
5. Head and Neck Isoltaor™ (Mark Asanovich Protocol)