Week 1 Week 2 Week 3

Day 1 Sets Reps

75% 80% 85%
Pre - Core Warm Up
A1 Wall Push Dead Bugs 1 3-5 per side Banded
Elevated Box Band Pallof Press Torso Rotation with Hip
A2 1 10-12 per side Banded
Stretch
A3 Band Resisted Paloff Lateral Glute Walk 1 3-4 steps per side Loop Banded Above & Below Knee
A4 Plate Off-Set Stabilization Jump 1 8-10 jumps per side Loop Banded Above & Below Knee
Strength - Pick one Exercise for Whole Phase - 20-30 sec Rest A1-A4 - 4-5 Min Between Set
Back Squat/Front Squat/ Trap Bar Deadlift - 5 Sec
A1 4 4
Eccentric
A2 Tuck Jump/Hurdle Jump 4 4
Dumbell Acceleration Squat Jumps 30%-40% of
A3 4 4
A1 Weight
A4 Band Assisted Over- Speed Jumps 4 4
Rest Period Upper Body External Rotations 4 8 per side
Block 1 - Weight Picked Should Be Challenging But Not to Failure - 1.5 Min Rest after A-4
Dumbell Incline Shoulder Stabilization Press - 3 sec
A1 3 6
Eccentric
A2 Single Arm Explosive Med Ball Chest Pass 3 5 throws per side
Dumbell Contra-Lateral Reverse Lunge to Row - 2 second
A3 3 8-10 per side
Eccentric

Elevated Barbell Horizontal Pull Up - 1 sec

A4 3 10 Body Weight
pause at top - 2 sec eccentric
Block 2 - Weight Picked Should Be Challenging But Not to Failure - 1.5 Min Rest After A3
A1 Elevated Hip Thrust 3 6-8x
A2 TRX Y Snatch 3 10
Pallof Twist - Swiss Ball Adductor 3 sec
A3 3 5 per side Banded
Squeeze and 3 Twist
 Block 3 - 1.5 Min Rest After A3
A1 TRX Pushup to Pike - 2 second Hold at Top 3 10-15x Body Weight
A2 Side Plank With Off Knee Tuck 3 10x per side Body Weight

Week 1 Week 2 Week 3

Sets Reps
Day 2 75% 80% 85%
Pre - Core Warm Up
A
Wall Push Dead Bugs 1 3-5 per side Banded
1
A Single Leg Bridge Adductor -1 Sec
1 10 per side Yoga Block Between Knees
2 squeeze at top
A
Band Resisted Paloff Lateral Glute Walk 1 3-4 steps per side Banded
3
A
Band Resisted Snap Down Jumps     Loop Banded Above & Below Knee
4
 
Strength - Pick one Exercise for Whole Phase - 20-30 sec Rest A1-A4 &4-5 Min Between Set
A 1 Rep - Rest 20-30 sec
Back Squat/Front Squat/ Trap Bar Deadlift 4      
1 Repeat
A
Reactive Standing Drop Jump 4 4      
2
Start Rest Timer - During This Rest Period Do A3 & A4
A
Bent Over Lateral Delt Drops 4 8 per arm      
3
A
Dumbell Wrist Rotations 4 15-20 per arm      
4
 
Block 1 - Weight Picked Should Be Challenging But Not to Failure - 1.5 Min Rest after A-4
 A
Kettle Bell Swing 3 10-12x      
1
A
Bulgarion Split Squat (HEAVY) 3 8 per side      
2
A
Pull ups - 2 sec Eccentric 3 6-8x      
3
 
Block 2 - Weight Picked Should Be Challenging But Not to Failure - 1.5 Min Rest After A3
A 20 with a sec hold at top of
Back Extension 3 Body Weight
1 each one
A 30 with a sec hold at top of
Seated Glute Abduction 3 Loop Banded Above & Below Knee
2 each one
A
Bench Elevated Side Plank Adductor Hold 3 10-20 sec Body Weight
3
 
Block 3 - 1.5 Min Rest After A3
A
Pallof Press Alphabet 2 A-Z per Side Banded
1
A
Single Leg Balance Alphabet 2 A-Z per Side Body Weight
2

Week 1 Week 2 Week 3

Sets Reps
Day 3 75% 80% 85%
 Pre - Core Warm Up
A
Wall Push Dead Bugs 1 3-5 per side Banded
1
A
Single Leg Glute Bridge with Abduction 1 10 per side Banded Above Knees
2
A
Anterior Oblique Chop Step 1 10 per side Banded
3
A
Split Stance Plate Off-Set Stabilization Jump 1 10 jumps per side  
4
 
Strength - Pick one Exercise for Whole Phase - 20-30 sec Rest A1-A4 - 4-5 Min Between Set
A
Barbell Split Squat 4 4 with 5 sec Eccentric      
1
A
Split Stance Alternating Jumps 4 3 reps per side      
2
Start Rest Timer - During This Rest Period Do A3 & A4
A
Incline Y-W-T Raises 4 8-10x with 2 sec eccentric 2.5-5 lb Plates each hand
3
A
Banded Anterior Tibialis Rotations 4 15-20x Mini Band Around Toe
4
 
Block 1 - Weight Picked Should Be Challenging But Not to Failure - 1.5 Min Rest after A-4
A
Barbell Romanian Dead Lift 3 8 - 2 sec Eccentric      
1
A
Single Leg Pistol Squat 3 8 per side Body Weight
2
A
Dumbell Flat Bench (HEAVY) 3 10-12x      
3
 
Block 2 - Weight Picked Should Be Challenging But Not to Failure - 1.5 Min Rest After A3
A Landmine Barbell Split Stance Press 3 10 per side      
1
A
Dumbell Single Arm Row 3 12 per side      
2
10 per side
A Single Leg Elevated Hip Thrust - (Change Length each
3 with a sec hold at top 2-3 Body Weight
3 Set)
Eccentric

Block 3
A Numbers 1-10 then
Calf Raise Complex 1 Body Weight
1 Reverse - 2 sec eccentric