TSF2 X
TSF2 X
TSF2 X
Day 1
Dynamic Warm Up
Mobilization/Activation
1. Hip Flexor Stretch w/ Arm Reach - 2 x 25 seconds each side
Power
1. Pogo Jumps - 4 x 10 sec. on, 10 sec. off - x 3
Strength
1. Back Squat - 5 x 3 (5|X|X)
Core
1.A. Sprinter Sit Ups - 2 x 25
Mobilization/Activation
1.A. Pec Minor Stretch - 2 x 25 seconds ea. side
Power
1. Power Skips (height) - 8 x 1 (10 yards)
Strength
1. Overhead Press - 5 x 3 (5|X|X)
Recovery
1. Foam Roll - Piriformis - 1 x 1 minute ea. side
Mobilization/Activation
1. 90/90 Stretch (3 way forward) - 2 x 15 seconds each way
Power
1. Squat Drops - 3 x 3 (20 sec. rest between sets)
Strength
1. Front Load Single Leg Box Squat - 5 x 3 ea. leg (5|X|X)
Core
1.A. Med Ball Sit Ups - 2 x 20
Dynamic Warm Up
Mobilization/Activation
1.A. Band Dislocations - 3 x 20
Strength
1. Bench Press - 5 x 3 (5|X|X)
Core
1. Weighted Sit Ups (heavy) - 3 x 12 (3|X|X)
Recovery
1. Foam Roll - QLO - 1 x 20 sec. ea. side