Week 5

Day 1 - Agility and Lower

Dynamic Warm Up
Agility
1. Alpine Ski Jumps - 5 x 10 each direction

2. L - Drill - 10 x 1 (5 each direction)

Strength
1. Snatch Grip Deadlift - 4 x 6

2. Back Squat - 3 x 5

Build
1.A. BB Step Ups - 3 x 10 each leg

1.B. Swiss Ball SL Hamstring Curl - 3 x 10 each leg

Core
1. Weighted Sit Ups - 3 x 20

2. Side Plank Hip Lifts - 3 x 20

Week 5
Day 2 - Power and Upper
Dynamic Warm Up
Power
1. Depth Jumps - 10 x 1

2. Broad Jumps - 10 x 1

Strength
1. DB Overhead Floor Press - 4 x 6

2. DB Floor Press - 3 x 5

Build
1.A. Barbell Row - 3 x 10

1.B. Front Plate Raise - 3 x 10

2.A. Weighted Dips - 3 x 10

2.B. EZ Bar Reverse Curls - 3 x 10

3. Band Push Ups - 2 x 20 seconds

Core
1. Suitcase Walk - 3 x 40 yards each side
Week 5
Day 3 - Linear Speed and Lower
Dynamic Warm Up
Linear Speed
1. 10 yard Starts - 10 x 10 yards

2. SL High Knee Run - 5 x 10 yards each leg

Strength
1. Box Squat - 4 x 6

2. RDL - 3 x 5

Build
1.A. Decel Step Ups - 3 x 10 each leg

1.B. KB Swing - 3 x 10

Core
1. MB Russian Twists - 3 x 10 each side
Week 5
Day 4 - Power and Upper
Dynamic Warm Up
Power
1. Lateral Plyo Push Ups - 3 x 10 each side

Strength
1. Bench Press - 4 x 6

2. Weighted Chin Ups - 3 x 5

Build
1.A. 1 Arm Row - 3 x 10 each

1.B. Suspension Push Ups - 3 x 10

2.A. Preacher Curls - 3 x 10

2.B. Overhead Tricep Extension - 3 x 10

3. Dump the Buckets - 3 x 20

Core
1. Hollow Holds - 3 x 45 seconds