Warm Up

Bodyweight Sled Drags

1. 6 x 60 yard return trips with bodyweight plus 25lb on sled going forward
2. 4 x 60 yard return trips with bodyweight on sled going backward
3. 4 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 straight bar (45% Bar Weight and 25% Chain Weight) 

Dynamic Effort Squat

12 sets of 2 reps with Safety squat Bar (50% Bar Weight and 25% Band Resistance)

Dynamic Effort Deadlift

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

 Accessory Work (Depending On Given Weaknesses) 

1. Dumbbells 3 sets of 20 (medium intensity) Incline/Flat/Decline
2. Standing Hamstring Curl 4 sets of 25 reps 
3. Single Arm Rows 3 sets of 15 reps 

Plyometrics  

1. Seated jumps with ankle weights 4 sets of 10 reps 

Secondary Work Out

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)