PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throw Hang Clean Bench Press Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front, Lateral, Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Football Off-Season Level II Strength WEEK 1

Friday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 10 8 8 8 12 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 10 8 8 8 12 10 15 10 5 10 8 8 8 10 15 10 5 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 8 6 8 8 8 12 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 8 5 8 8 8 12 10 15 10 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 10 8 8 8 10 8 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 10 8 8 8 10 8 15 10 1 1 1 1 1 1 1 1 1 1 1 1

5 8 8 8

10 15 10

5 10 8 8 8 10 8 15 10

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throw Hang Clean Bench Press Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front, Lateral, Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Football Off-Season Level II Strength WEEK 2

Friday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 8 6 6 8 12 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 8 6 6 8 12 10 15 10 1 1 1 4 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 8 5 6 6 8 12 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 6 4 6 6 8 12 10 15 10 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 8 6 6 8 10 8 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 8 6 6 8 10 8 15 10 1 1 1 1 1 1 1 1 1 1 1 1

6 4 8 6 6 8 10 15 10

6 6 4 6 6 8

10 15 10

6 4 8 6 6 8 10 8 15 10

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throw Hang Clean Bench Press Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front, Lateral, Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Football Off-Season Level II Strength WEEK 3

Friday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 6 5 5 8 12 10 18 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 6 5 5 8 12 10 18 10 1 1 1 3 6 5 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 8 5 5 5 8 12 10 18 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 6 4 5 5 8 12 10 18 10 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 6 5 5 8 10 8 18 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 6 5 5 8 10 8 18 10 1 1 1 1 1 1 1 1 1 1 1 1

6 4 6 5 5 8 10 18 10

6 6 4 5 5 8

3 5

10 18 10

6 4 6 5 5 8 10 8 18 10

3 6 5

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throw Hang Clean Bench Press Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front, Lateral, Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Football Off-Season Level II Strength WEEK 4

Friday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 5 4 8 12 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 5 5 4 8 12 8 18 12 6 6 6 3 5 5 4 8 8 18 12 3 5 4

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 6 5 5 4 8 12 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 6 4 5 4 8 12 8 18 12 6 6 6 6 3 5 4 8 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 5 4 8 10 6 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 5 5 4 8 10 6 18 12 6 6 6 3 5 5 4 8 10 6 18 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

3 4

3 5 4

8 18 12

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throw Hang Clean Bench Press Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front, Lateral, Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Football Off-Season Level II Strength WEEK 5

Friday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 5 8 12 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 4 4 4 8 12 8 20 12 6 6 6 3 4 4 3 8 8 20 12 3 4 3 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 6 5 4 5 8 12 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 6 4 4 4 8 12 8 20 12 6 6 6 6 3 4 3 8 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 5 8 10 6 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 4 4 4 8 10 6 20 12 6 6 6 3 4 4 3 8 10 6 20 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

3 3

3 4 3

8 20 12

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throw Hang Clean Bench Press Explosive Med Ball Bench Front Squat Dumbbell Row Med Ball Russian Twists Tricep Pushdown Physioball Jackknife Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Dumbbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Dumbbell Front, Lateral, Rear Delt Raise Towel Pull-Up Explosive Med Ball Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Football Off-Season Level II Strength WEEK 6

Friday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Box Jump Incline Bench Med Ball Push-Up Med Ball Russian Twists Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 3 4 4 3 8 12 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 2 4 3 3 8 12 8 20 12 5 5 4 2 4 2 3 8 8 20 12 3 5 4

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 6 3 4 3 8 12 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 5 2 3 3 8 12 8 20 12 5 5 4 4 2 2 3 8 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 3 4 4 3 8 10 6 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 2 4 3 3 8 10 6 20 12 5 5 4 2 4 2 3 8 10 6 20 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

3 4

8 20 12

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throw Hang Clean Bench Press Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Football Off-Season Level II Strength WEEK 7

Friday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 8 6 6 8 10 10 18 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 8 6 6 8 10 10 18 15 5 8 6 6 8 10 10 18 15 5 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 6 8 8 8 15 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 5 8 8 8 15 10 15 10 6 5 8 8 8 10 15 10 5 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 8 8 8 10 12 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 8 8 8 10 12 8 18 12 5 8 8 8 10 12 8 18 12 5 1 1 1 1 1 1 1 1 1 1 1 1

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throw Hang Clean Bench Press Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Football Off-Season Level II Strength WEEK 8

Friday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 6 5 5 8 10 10 18 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 6 5 5 8 10 10 18 15 6 4 6 5 5 8 10 10 18 15 4 6 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 5 6 6 8 15 10 15 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 6 4 6 6 8 15 10 15 10 6 6 4 6 6 8 10 15 10 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 6 6 6 10 12 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 6 6 6 10 12 8 18 12 6 4 6 6 6 10 12 8 18 12 4 6 6 1 1 1 1 1 1 1 1 1 1 1 1

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throw Hang Clean Bench Press Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Football Off-Season Level II Strength WEEK 9

Rest (min) Friday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 5 4 4 8 12 10 20 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 3 5 4 4 8 12 10 20 20 6 3 5 4 4 8 12 10 20 20 3 5 4 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 6 5 5 5 8 15 10 18 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 5 4 5 5 8 15 10 18 10 6 5 4 5 5 8 10 18 10 5 3 5 1 1 1 1 1 1 1 1 1 1 1 1

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 8 5 5 5 5 10 12 8 20 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 8 8 6 4 5 5 5 10 12 8 20 15 6 4 5 5 5 10 12 8 20 15 3 5 5 1 1 1 1 1 1 1 1 1 1 1 1

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throw Hang Clean Bench Press Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Football Off-Season Level II Strength WEEK 10

Friday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 4 8 12 8 25 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 4 4 4 8 12 8 25 20 6 6 6 3 4 4 3 8 12 8 25 20 2 4 3 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 5 4 8 15 8 18 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 5 4 8 15 8 18 12 6 6 6 5 3 5 4 8 8 18 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 5 5 12 15 6 20 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 5 5 4 12 15 6 20 15 6 6 6 3 5 5 4 12 15 6 20 15 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

3 4

3 5 3

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throw Hang Clean Bench Press Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Football Off-Season Level II Strength WEEK 11

Rest (min) Friday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 3 3 4 8 12 8 25 25 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 3 3 3 3 8 12 8 25 25 6 6 6 3 3 3 3 8 12 8 25 25 2 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 5 4 5 8 15 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 4 8 15 8 20 12 6 6 6 5 3 4 3 8 8 20 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 5 4 4 4 12 15 6 22 15 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 6 6 6 4 4 4 3 12 15 6 22 15 6 6 6 3 4 4 2 12 15 6 22 15 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

4 3 3

3 4 2

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Monday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Burpees Jump Squat Explosive Overhead Med Ball Throw Hang Clean Bench Press Explosive Med Ball Bench Front Squat Single-Leg, Single-Arm Cable Row Med Ball Russian Twists Tricep Pushdown Physioball V-Up Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: Lateral Walking Lunge Shuffle Caricoca Ankle Band Shuffle Buttkicks A-Skips Workout: Power Skips Split-Squat Jumps Mountain Climbers Broad Jumps Single-Arm Dumbbell Snatch Barbell Side Lunge Physioball Hamstring Curl Dumbbell Incline Physioball Shoulder Y,L,T, W Towel Pull-Up Explosive Med Ball Rotational Throw Rollouts Cooldown: Quad Stretch Standing Glute Stretch Butterfly Stretch Seated Hip Abductor Stretch Lying Glute/Hip Stretch Calf Stretch Set 1 Set 2 Set 3 Set 4

Football Off-Season Level II Strength WEEK 12

Rest (min) Friday Exercise Warm-Up: High Knees Buttkicks Walking Lunge Lateral Walking Lunge Shuffle Lateral A-Skips Workout: Tuck Jumps Broad Jumps Lateral Box Jump Hang Snatch Squat Barbell Step-Up Incline Bench Med Ball Push-Up Med Ball Throw and Sprint Weighted Dips Back Hypers Overhead Med Ball Slams Cooldown: Standing Glute Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Seated Hip Abductor Stretch Straddle Stretch Calf Stretch w Set 1 Set 2 Set 3 Set 4 Rest (min)

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 4 6 4 3 8 15 8 30 25 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 3 4 3 2 8 15 8 30 25 5 5 4 2 3 2 2 8 15 8 30 25 1 2 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 5 3 4 3 8 15 8 20 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 4 2 3 3 8 15 8 20 12 5 5 4 3 2 2 3 8 8 20 12 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 6 3 3 4 3 12 15 6 25 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 5 5 5 2 3 3 2 12 15 6 25 20 5 5 4 2 3 2 1 12 15 6 25 20 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

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