Programs

Session 1

Prep

1. S/L Toe Touch + Alt High Knee - 3x3 per side
2. KB Deadlift Hop - 3x6

Pull Focus

1. Trap Bar RDL - (4x8)
2. Plyo Spiderman Lunge + Hamstring Curl - 3x5 per side
3. DB Drop Lunge + Step Up - 3x8
4. DB 1.5 Bench Press - 3x10
5. Goblet Lateral Lunge with Slide - 3x10 per side
6. Alt Hamstring ISO Bridge - 3x6
7. DB Plank Row - 3x6
8. Squat Hold + DB Snap Shot - 3x4 per side

Session 2

Prep

1. Double Pogo Hop + Broad Jump - 3x3
2. Plyo Push Up - 3x8

Push Focus

1. Tempo Back Squat - 5x5
2. S/L Wall Thoracic Rotations - 3x5
3. KOT Lunge (Heel Elevated) - 3x8
4. S/A Neutral Grip DB Bench Press - 3x10
5. Push Up Hold - 3x35 seconds
6. DB 1.5 Lateral Raise - 3x10
7. Floating Heel S/S ISO + Face Pull w/ Plate - 3x8
8. Rock In Spiderman Lunge + Lizard - 3x35 seconds per side
9. Bridge w/ Reach - 3x35 seconds
10. Squat Pry + Archer - 3x35 seconds

Session 3

Prep

1. Hip Flexor Rock Back - 3x5 per side
2. Tall Kneeling Slam - 3x8

Lower Body (Dynamic)

1. Staggered Stance Trap Bar DL (Velocity) - 4x3 per side
2. Half Kneeling Box Jump - 4x3 per side
3. Bulgarian Split Squat - 3x10 per side
4. BB Hip Thrust - 3x10
5. KB Adductor Plank - 3x25 seconds
6. Med Ball Reverse Crunch - 3x12
7. Assault Bike x 3 Minutes (As Many Calories As Possible)

Session 4

Prep

1. Shoulder Protocol - 3x7 per movement
2. Step Through Upper Cuts - 3x8 per side

Upper Body (Dynamic)

1. Overcoming Bench Press ISO - 4x4 (5 Count MAX EFFORT PRESS)
2. BB Explosive Inverted Row - 4x8
3. Shoulder ER Abduction PAILS & RAILS - 3x3 per side
4. Landmine Rotational Press - 3x10 per side
5. DB Low/High Chop (Hip Restricted) - 3x12
6. Cable Lat Pulldown - 3x15
7. Warbird Variation - 3x12
8. BB Hang Deadbug - 3x7 per side
9. S/A KB Front Rack Walk - 3x45 seconds