Week 1

Day 1 - Strength & Plyometrics

Warm-up
1. Jumping Jack Complex 1x20x20x20
2. Arm Circle Complex 1x20x20x20x20

Strength & Plyometrics HIIT Circuit

*Perform Each exercise one after another for the reps & or
time prescribed - Rest 15 seconds in between each exercise -
Rest 1 minute in between each round of the circuit - Perform
circuit for 5 rounds*
1. Push-up x8
2. Lunge Quick Switch x20
3. Rapid Response Lateral Line Jumps x20 Seconds
4. Air Squat x15
5. Bird Dog x12

Lower Limb Training

1. Standing Tibialis Raise 2x20
2. Single Leg Calf Raise 2x20 each leg
 Week 1
Day 2 - Speed & Agility
Warm-up
1. Dynamic Warm-up

Sprint Training
1. Sprint 4x50 yards

Change of Direction & Agility Training

1. 2 Cone Lateral Shuffle 2x20 Seconds
 Week 1
Day 3 - Foot, Ankle, & Mobility
Foot, Ankle, & Mobility Training
1. Deep Squat Progression 1x3
2. Kneeling Ankle Rockers 1x10 Each Foot
3. Independent Toe Raise 1x10x10
4. Kneeling Samurai Stretch 1x10 Each leg
5. Cobra Side Look Downward Dog 1x5
6. Prone Scorpion 1x20
7. Rollover Reach 1x20
8. 90/90 Reach 1x3 Each Leg

Core Training
1. 5 Minute Core Shred
 Week 1
Day 4 - Gym Strength & Plyometrics
Warm-up
1. Jumping Jack Complex 1x20x20x20
2. Arm Circle Complex 1x20x20x20x20

Plyometrics Training
1. Squat Jumps 2x15
2. Lateral Skater Hops 2x12

Strength Training
1. Push-up 3x10
2. Bulgarian Split Squat 2x10
3. Eccentric Pull-up 2x8
4. Glute Bridge March 2x20
5. Standing Tibialis Raise 2x20
6. Single Leg Calf Raise 2x20 each leg
 Week 2
Day 1 - Strength & Plyometrics
Warm-up
1. Jumping Jack Complex 1x20x20x20
2. Arm Circle Complex 1x20x20x20x20

Strength & Plyometrics HIIT Circuit

*Perform Each exercise one after another for the reps & or
time prescribed - Rest 15 seconds in between each exercise -
Rest 1 minute in between each round of the circuit - Perform
circuit for 5 rounds*

1. Push-up x8
2. Lunge Quick Switch x20
3. Rapid Response Lateral Line Jumps x20 Seconds
4. Air Squat x15
5. Bird Dog x12

Lower Limb Training

1. Standing Tibialis Raise 2x20
2. Single Leg Calf Raise 2x20 each leg
 Week 2
Day 2 - Speed & Agility
Warm-up
1. Dynamic Warm-up

Sprint Training
1. Sprint 4x50 yards

Change of Direction & Agility Training

1. 2 Cone Lateral Shuffle Crossover Run 2x20 Seconds
2. Linear Shuffle Figure 8 2x20 Seconds
 Week 2
Day 3 - Foot, Ankle, & Mobility
Foot, Ankle, & Mobility Training
1. Deep Squat Progression 1x3
2. Kneeling Ankle Rockers 1x10 Each Foot
3. Independent Toe Raise 1x10x10
4. Kneeling Samurai Stretch 1x10 Each leg
5. Cobra Side Look Downward Dog 1x5
6. Prone Scorpion 1x20
7. Rollover Reach 1x20
8. 90/90 Reach 1x3 Each Leg

Core Training
1. 5 Minute Core Shred
 Week 2
Day 4 - Gym Strength & Plyometrics
Warm-up
1. Jumping Jack Complex 1x20x20x20
2. Arm Circle Complex 1x20x20x20x20

Plyometrics Training
1. Squat Jumps 2x15
2. Lateral Skater Hops 2x12

Strength Training
1. Push-up 3x10
2. Bulgarian Split Squat 2x10
3. Eccentric Pull-up 2x8
4. Glute Bridge March 2x20
5. Standing Tibialis Raise 2x20
6. Single Leg Calf Raise 2x20 each leg
 Week 3
Day 1 - Strength & Plyometrics
Warm-up
1. Jumping Jack Complex 1x20x20x20
2. Arm Circle Complex 1x20x20x20x20

Strength & Plyometrics HIIT Circuit

*Perform Each exercise one after another for the reps & or
time prescribed - Rest 15 seconds in between each exercise -
Rest 1 minute in between each round of the circuit - Perform
circuit for 5 rounds*

1. T-Push-up x8
2. Curtsy Lunge x20
3. Rapid Response Forward & back Line Jumps x20 Seconds
4. Squat Jump Crossover Complex x10
5. Supine Leg Lift x20

Lower Limb Training

1. Standing Tibialis Raise 2x20
2. Single Leg Calf Raise 2x20 each leg
 Week 3
Day 2 - Speed & Agility
Warm-up
1. Dynamic Warm-up

Sprint Training
1. Sprint 6x50 yards

Change of Direction & Agility Training

1. 2 Cone Lateral Shuffle 2x20 Seconds
2. Sprint Figure 8 2x20 Seconds
 Week 3
Day 3 - Foot, Ankle, & Mobility
Foot, Ankle, & Mobility Training
1. Deep Squat Progression 1x3
2. Kneeling Ankle Rockers 1x10 Each Foot
3. Independent Toe Raise 1x10x10
4. Kneeling Samurai Stretch 1x10 Each leg
5. Cobra Side Look Downward Dog 1x5
6. Prone Scorpion 1x20
7. Rollover Reach 1x20
8. 90/90 Reach 1x3 Each Leg

Core Training
1. 5 Minute Core Shred
 Week 3
Day 4 - Gym Strength & Plyometrics
Warm-up
1. Jumping Jack Complex 1x20x20x20
2. Arm Circle Complex 1x20x20x20x20

Plyometrics Training
1. 180 Squat Jumps 2x15
2. Reverse Lunge Sprinter Jump 2x12 Each Leg

Strength Training
1. Push-up 3x12
2. Bulgarian Split Squat 2x12
3. Eccentric Pull-up 2x8
4. Glute Bridge March 2x20
5. Standing Tibialis Raise 2x20
6. Single Leg Calf Raise 2x20 each leg
 Week 4
Day 1 - Strength & Plyometrics
Warm-up
1. Jumping Jack Complex 1x20x20x20
2. Arm Circle Complex 1x20x20x20x20

Strength & Plyometrics HIIT Circuit

*Perform Each exercise one after another for the reps & or
time prescribed - Rest 15 seconds in between each exercise -
Rest 1 minute in between each round of the circuit - Perform
circuit for 5 rounds*

1. T-Push-up x8
2. Curtsy Lunge x20
3. Rapid Response Forward & back Line Jumps x20 Seconds
4. Squat Jump Crossover Complex x10
5. Supine Leg Lift x20

Lower Limb Training

1. Standing Tibialis Raise 2x20
2. Single Leg Calf Raise 2x20 each leg
 Week 4
Day 2 - Speed & Agility
Warm-up
1. Dynamic Warm-up

Sprint Training
1. Sprint 6x50 yards

Change of Direction & Agility Training

1. 2 Cone Lateral Shuffle 2x20 Seconds
2. Sprint Figure 8 2x20 Seconds
 Week 4
Day 3 - Foot, Ankle, & Mobility
Foot, Ankle, & Mobility Training
1. Deep Squat Progression 1x3
2. Kneeling Ankle Rockers 1x10 Each Foot
3. Independent Toe Raise 1x10x10
4. Kneeling Samurai Stretch 1x10 Each leg
5. Cobra Side Look Downward Dog 1x5
6. Prone Scorpion 1x20
7. Rollover Reach 1x20
8. 90/90 Reach 1x3 Each Leg

Core Training
1. 5 Minute Core Shred
 Week 4
Day 4 - Gym Strength & Plyometrics
Warm-up
1. Jumping Jack Complex 1x20x20x20
2. Arm Circle Complex 1x20x20x20x20

Plyometrics Training
1. 180 Squat Jumps 2x15
2. Reverse Lunge Sprinter Jump 2x12 Each Leg

Strength Training
1. Push-up 3x12
2. Bulgarian Split Squat 2x12
3. Eccentric Pull-up 2x8
4. Glute Bridge March 2x20
5. Standing Tibialis Raise 2x20
6. Single Leg Calf Raise 2x20 each leg