Exercise |
Sets |
Reps |
Rest |
Ladder Drills |
|
|
|
Forward quick feet |
1 |
2ea |
|
Lateral quick feet |
1 |
2ea |
|
SL forward hops |
1 |
2ea |
|
Skier jumps |
1 |
4 |
|
Icky shuffle |
1 |
4 |
|
Out-out-in-in |
1 |
4 |
|
Lateral 2in-2out |
1 |
2ea |
|
Muhammad Ali’s |
1 |
2ea |
– |
|
|
|
|
Mobility |
|
|
|
Quadruped thoracic rotation |
1 |
10ea |
|
Quadruped 90 degree hip abduction |
1 |
10ea |
|
Side-lying shoulder arcs |
1 |
10ea |
|
Knee drivers |
1 |
10ea |
– |
|
|
|
|
Inverse Pyramids |
|
|
|
A1- Pull-ups |
|
2/4/6/8/10/8/6/4/2 |
|
A2- High knees |
|
40/30/20/10/5/10/20/30/40 EACH |
|
|
|
|
|
EMOM |
|
|
|
M1- MB OH throw |
5 |
15 |
|
M2- Dbl. KB clean |
5 |
12 |
|
M3- High plank jacks |
5 |
20to30 |
|
M4- Elevated hop-up to box jump |
5 |
10 |
– |