DynamicWarmUp

ButtKicksGoodrunningposture,Chestovertoes,Arms
pumping.Heeloffootshouldtouchthehamstring.Nota
race,getasmanyrepsaspossible.
HighKneesGoodrunningposture,Chestovertoes,Arms
pumping.Bringkneestoatleastbellybuttonheight.Nota
race,getasmanyrepsaspossible.
ExaggeratedCariocaesBegininnormalfootballstance.
Crossrightkneeupandovertoyourleftelbow

PowerSkipsSimilartonormalskipping,Keyisexploding
upintheair.Getashighaspossible

PawingSimilartohighkneesformrunning,when
kneeisbellybuttonlevel,snapthelegdown.

Page1

DynamicWarmUp

PrancingLegsstraight,leanforward,runningonthe
ballsofyourfeet.

BSkiptwosuccessiveskipsoneachfootrapidlyusepaper
runningmechanics.
RobotKicks(straight)Keepingthelegstraight,holdarms
straightout,kicklegstraightup

RobotKicks(Crossover)SameasStraightlegRobotKicks
exceptyoubringlegtooppositehand,briningthelegacross
thebody.

HipSwingsStandingononeleg,swingoppositelegacross
thebody.Keeplegstraight,bringlegacrossthebodyand
thenback,gettingthelegashighasyoucan,atbothendsof
theswing.

Page2

DynamicWarmUp

MBRotsWithapartnerstandbacktobackwithpartner,
partnerAholds10lbsweight,onhissignalherotateshis
trunktopasstheweighttopartnerB,repeatprocess.Keepas
straightaspossible.(DoneQuickly)

ButtBumpersStandbacktobackwithpartner,donot
touch.PartnerAholdsweightoverheadasPartnerBreaches
upbackwardstograbit.PartnerBnowbringsweightdown
andplacesweightbetweenlegs.PartnerAreachesthough
andgrabweightfromPa

Page3

DynamicWarmUp

LumbarExtenstions(PressUps)Lieonthegroundingood
pushupposition.Pressupoffthegroundbutkeephips
down.Thenlowerbodybacktotheground.Lookatceiling
whenupposition.Lockoutarms,stretchingtheback.Key
pointsKeephipso

WorldsGreatest#1Beginwithlegsstraightandhandson
thefloor.Walkouthandssothatbodyisparallelwith
ground,handsoutinfrontofhead.Keephandsset,walkfeet
uptohands,keepinglegsstraight,RepeatProcess.

WorldsGreatest#2Beginwithforwardlunge,thenbring
elbowofthesamearmdowntotheinstepofyourfoot.Place
bothhandsonthefloor,keepingbothfeetset,straightyour
rightleg.RepeatProcess>Stretch,notarace.

Page4

DynamicWarmUp

ForwardLunge+TwistBeginwithaforwardlungewith
rightleg,whileinlungepositiontwistupperbodytowards
lungedleg(Rt)Keepupperbodystraight.Bringupperbody
backtooriginalpositionandstandup.(Repeatwithleftside)

DeepLateralLungesBeginwithalaterallunge,slidebody
backtomiddleandcomeup.

StraightLegKneeRocksBeginwithbackflatonfloor,
armsouttothesidepalmsdown.Raiselegsinairsothat
theyareperpendiculartothefloor.Lowerlegstotheleft
side,whilekeepingfeettogether.Donottouchtheground,
holdfor3count

Page5

DynamicWarmUp

ScorpionsLiefacedown,armsstraight,palmsdown.
Keepingchestonthefloor,bringrightfoottoyourlefthand.
Holdforthreecount.Rollhipstobringleftfoottoright
hand.Holdfor3count.RepeatProcess.

Gastroc/SoleusStretchBeginintheuppushupposition,
crossrightlegoverleft.Toeraiseinpushupposition.

KneetoChestintoWorldGreatest#2Standing,raiseright
kneetochest,holdsfor5count,thenproceed,intoWG#2,
Repeat.

Page6

DynamicWarmUp

InversionHamstringstretchintoWG#1Beginbystanding
ononeleg(Rt).Bendatwaistwithbotharmsout.Holdfora
5count,continueintoWG#1,butkeepraisedlegoffground
untilyoubeginwalkingyourfeettowardsyourhands.

RRShuffling Donottouchheels,Donotcrossoverfeet.
Emphasisisonspeed!

Page7

FootSpeedQuickness
StraightAheadSpeed

DotsSStartwithbothfeetinthemiddle 1BringRight
FoottotheRtUpperdot,thenLeftFoottotheLtUpperdot
2Bringbothfeetbacktothemiddle 3BringRt.Ft.tothe
bottomRt.Dot,thenLt.Ft.tothebottomLt.Dot 4Bring
bot

FootSpeedQuickness
StraightAheadSpeed

Quickies
Forward Addresstheboxbyfacingitand
positioningfeetinthemiddleoftheboxatground
level.Quicklyjumpuponboxandbackdownto
groundrapidly.Oncefeettouchbox,jumpoff.Once
feettouchthegroundjumpbackuponbox.Emphasis
here

LeanFallRunPartnerAstandsandfacesPartnerB.
PartnerBleansintoPartnerAkeepinghisfeetplanted.
PartnerAwillholdPartnerBisthissuspendedstateforabout
5seconds,atwhichtimePartnerAletsgoofPartnerB.
PartnerBmustd

FootSpeedQuickness
StraightAheadSpeed

PartnerResistanceRacesPartnerAturnsandfacesPartner
B.PartnerAplaceshishandsontheshouldersorchestof
PartnerB.Onsomeone'scountPartnerBwillattempttorun
fullspeedasPartnerAgivesresistance.Atapredetermined
mark(usual

Quickies
Forward Addresstheboxbyfacingitand
positioningfeetinthemiddleoftheboxatground
level.Quicklyjumpuponboxandbackdownto
groundrapidly.Oncefeettouchbox,jumpoff.Once
feettouchthegroundjumpbackuponbox.Emphasis
here

FootSpeedQuickness
StraightAheadSpeed

SkatersBeginonyourrightfoot>Explodelaterallyand
landonyourleftfoot.Besuretogetheighthandwidthas
yougolaterally.Landsoftlyontheballsofyourfeet.
Repeat.(Asprintcanbeaddedatthecompletionofasetof
skaters)

Skaters+Sprint

LateralSpeedAgility

Quickies
Forward Addresstheboxbyfacingitand
positioningfeetinthemiddleoftheboxatground
level.Quicklyjumpuponboxandbackdownto
groundrapidly.Oncefeettouchbox,jumpoff.Once
feettouchthegroundjumpbackuponbox.Emphasis
here

(RNT)ReactiveNeuromuscularTraining

Sagittal Addresstheboxinsuchawaythatthefootthat
youarestandingonisperpendiculartothebox.(Inother
words=makesurethatyouarefacingthebox.)Jumpup
ontotheboxusingasingleleg.Besuretolandquietlyon
boththeboxandt

Transverse Similartothetransverselunge.Positionyour
footsothatyourheelisatthecornerofthebox.Asyou
jumpyoumustrotate110120degreesinordertolandonthe
box.Jumpupontotheboxusingasingleleg.Besureto
landquietlyo

(RNT)ReactiveNeuromuscularTraining

FrontalStandingnexttotheboxsothatyourfootisparallel
withthestep.Jumpupontotheboxusingasingleleg.Be
suretolandquietlyonboththeboxandtheground.Once
youlandontheboxgoimmediatelyintoasinglelegsquat.
Thenjump

ScissorJumpsbegininafrontlungeposition.Explodeup
intotheair.Beforetouchingbackonthegroundswitchthe
positionofyourlegs(Ifyoustartedwithrightlegforward,
youshouldhaveyourleftlegforwardwhenyouland.)
Continuetoalte

SkatersBeginonyourrightfoot>Explodelaterallyand
landonyourleftfoot.Besuretogetheighthandwidthas
yougolaterally.Landsoftlyontheballsofyourfeet.
Repeat.(Asprintcanbeaddedatthecompletionofasetof
skaters)

(RNT)ReactiveNeuromuscularTraining

Skaters+Sprint

RepeatedLongJumpsaseriesoflongjumpsdonein
succession.Nowaitinginbetweenjumps,onerightafter
another.Workonexplosionupandout.Quietlandingson
theballsofyourfeet.

(SET)StabilizationEquivalentTraining

(AlternateArm)SingleArmDumbellChestPressw/Physio
BallShouldersonPhysioball,feetplantedonthefloor,
keephipsupmakingthebodyparallelwithfloor.Startwith
weightintheair,bringleftarmdowntochestandpressup.
PauseRepeat

Birddogs/QuadrupedOppositesStartintheupPushUp
Position.Raiseyourrightarmandleftlegofftheground.
Useonlyyourleftarmandrightlegtobalanceyourself.
Holdfora2count.Repeatprocessalternatingarmsandlegs
(ex.Leftarmand

BodyweightLateralLungewithPhysioballStandonone
leg,freelegshouldbeplacedontopofthephysioball.As
yousquatstraightdown,rollphysioballouttotheside,
shouldfeelstretchingroinoflegonphysioball.Asyourise
upfromsquat

(SET)StabilizationEquivalentTraining

LungeSeriesDoneusingeitherbodyweightordumbells

Front

Lateral

LawnmowerPullsPositionyourselfinastaggeredstance,
gripthehandlewithyouroppositelegclosesttothebaseof
themachine.Keepyourchestclosedandparalleltothebase
ofthemachine.Inanexplosivemovementpulltheweight
backusingyou

(SET)StabilizationEquivalentTraining

MBLow/HiStartinthesquattingpositionholdingaweight
outsideofyourbody'sframe.Inanexplosivemovementraise
theweightupandovertotheside.Besuretofullyextend
yourarmsandlegsandrotateyourtrunkasyoumovethe
weightupthro

(NonAlt)DumbellChestPressonPhysioballShoulderson
Physioball,feetplantedonthefloor,keephipsupmaking
thebodyparallelwithfloor.Startwithbothweightsinthe
air,bringleftarmdowntochestandpressup.PauseRepeat
withrighta

(SET)StabilizationEquivalentTraining

NonAltPushupsonPhysioballPlaceyourfeetontheend
ofabench.Placeyourhandsoneithersideofaphysioball.
Emphasisisonbalanceandstability.

PushupsplusonMedicineBallPlacehandsonequalsize
medicineballs,performpushupskeepingbodystable.Can
bepreformedwithfeetonthegroundorelevated.

Pushups+w/Rotating10#'sor15#'sBeginintheuppush
upposition,havea10lbsplateordumbbellonthefloor
betweenhands.Doapushup,oncebackintheupposition,
grabtheweightwithrighthandandwhilekeepingleftone
onthegroundrota

(SET)StabilizationEquivalentTraining

SagittalPlaneStepUpsw/Shrug Addresstheboxwith
dumbbellsineachhand.Placeonefootontopofbox,using
thislegdriveyourbodyupontothebox.Don'tplacesecond
footonboxholditintheupposition.Oncefullyerecton
theboxshru

SingleLeg/SingleArmBentoverRowsStandingononeleg
useoppositearmtoholdweight.Bendatthewaist,keeping
yourbackasflataspossible.Pullweightupintoyourbody,
maintainbodystability.Repeatatanevenpace.

SingleArmDumbellChestPressw/PhysioBallShoulders
onPhysioball,feetplantedonthefloor,keephipsupmaking
thebodyparallelwithfloor.Startwithweightintheair,
bringleftarmdowntochestandpressup.PauseRepeat
onlyuse1arm

(SET)StabilizationEquivalentTraining

SingleArmPushupsvsWall(usesmallMB)MedicineBall
shouldbelowerthanshoulder,bodyshouldhaveaslight
lean.Bodyshouldbeat45degreeswhenyouareinthedown
position(closetothewall).

SingleLegSquatsStandononeleg,squatdownwithone
leg,keepupperbodyuprightjustasifyouwereinthesquat
racks.CanbedoneonflatgroundoronaHalfrollfoam
pad

SplitSquatsSelectweighteddumbbells,standingonright
leg,elevateleftlegonbench.Squatdownsothatlegis
paralleltoground.KeyPoint:Donotletkneeextendout
overthetoewhensquatting.Addashrugaftercompletionof
eachsquatifre

(SET)StabilizationEquivalentTraining

StraightBarBentOverRowsaddressthebarwithyoufeet
shoulderwidthapart,placeyourhandsnomorethanthe
widthofyoulegs.Useareversegriptoallowforproper
technique(handsgripunderneathbarnotoverthetopofit.)
Pickupbarandl

TransversePlaneLunges Raiselegupandpivot120
to130degreesinthedirectionoftheraisedleg(to
yourrightifyouraiseyourrightleg,etc.)Onceyou've
pivotedtothecorrectdirectionlungeoutasifdoinga
frontlunge.Asyoucomebacku

VerticalPullupDoneonpullupbarorinasquatrack.

(SET)StabilizationEquivalentTraining

PronatedGrip

SupinatedGrip

WalkingForwardLunges+Shrug Holddumbellsineach
hand.Preformaforwardlunge,aftercompletionoflunge
slowlyshrugweightup.Thatis1Rep.Continuemoving
forwardcompletingtherequiredamountoflunges+shrugs.

WindmillsStandononelegandbendforwardatthewaist.
Raisebotharmssothattheyareparalleltotheground.While
keepingyourbalance,rotateyourbodysothatyouarmsnow
becomeperpendiculartotheground.Repeatprocess.

VerticalPullupDoneonpullupbarorinasquatrack.
PronatedGrip
SupinatedGrip

StraightLegDeadliftGraspbarbellfromrackordeadlift

SplitSquatsSelectweighteddumbbells,standingonright

BackExtensionsPositionthighsonpaddedhump.Place

HorizontalPullupsInsquatrack,Layflatonyourback,

LateralLungewithWeightUsedumbbells,performlateral

WalkingForwardLunges+Shrug Holddumbellsineach
hand.Preformaforwardlunge,aftercompletionoflunge
slowlyshrugweightup.Thatis1Rep.Continuemoving
forwardcompletingtherequiredamountoflunges+shrugs.

Core

HamstringCurlsBackflatonthefloor,feetonPB.Raise
hipsoffofthegroundrollballintothebody.Stayingina
lockedposition,rolltheballout,staylocked.Drophipsto
ground,Rest,Rep#1,Repeat.Canbedonewitheitheronleg
ortwolegs.
(DL)DoubleLeg

(SL)SingleLeg

JackknivesPushuppositionfeetonPB,rollballintoyour
body,squeezingtheabs.

MantisKneelingdown,placehandsonPBinfrontofyou.
Rollballoutallowingyourbodytostraighten,pullbodyback
tostartingposition.

Core

ReverseBackExtensionLieonPB,theballshouldbeat
yourwaist.Attemptahandstandandbringovertop,forming
aCshape.Carefulnottofallover.KeyPoint:Keepbody
undercontrol.

CrunchesonPhysioBall

Crunchesw/TwistonPhysioBall

Cobras90/90

SidelyingObliqueCrunches

Core

IsoAbdominalsLayonstomachwitharmsunderneathyou.
Armsshouldbeparrellelwithyourside,withthebottomof
yourfisttotheground.Whenreadysqueezeabdominals
together,liftingbodyofftheground.Onlypointofcontactto
thegroundshouldbeyouramrsandtoes.Holdfora4count.
RelaxandRepeat.

IsoObliqueslayonsidewitharm,placeedperpincularto
youbody,underneathyou.Whenreadysqueezeabdominals,
liftingbodyofftheground.Theonlycontactshouldbeyour
armandyourfoot.Holdfora4count.RelaxandRepeat.

IsoCobrasLayflatonyourstomachwithyourarmsand
legsspreadout.Whenready,squeezeyourabdominals
forcingyoutoarchyoubackandbringyourarms/legsupoff
theground.Holdfora4count.RelaxandRepeat.

Core

QuadrupedOppositesStartintheupPushUpPosition.
Raiseyourrightarmandleftlegofftheground.Useonly
yourleftarmandrightlegtobalanceyourself.Holdfora2
count.Repeatprocessalternatingarmsandlegs(ex.Leftarm
andRightleg,Rightarmandleftleg...etc.)

ProgramCategorized

DYNAMICSTRETCH
BSkips
buttbumpers
Buttkick
Deeplaterallunge
Exageratedciarroca
Fowardlungw/twist
Gastroc/Soleus
Hikneeformrunning
Hipswings
InversionhamstringstertchintoWG#1
Jumprope
KneetochestintoWG#2
MBRotations
Pawing
Powerskips
Prancing
Pressups(lumbarextension)
Robotkickseries
RRbackpeddling
RRshuffling
Scorpions
Striaghtlegkneerocks
WorldsgreatestI
WorldsgreatestII
Laterallungew/twist
Retrobuttkickers

FSQ/SAS
50yardsprintcycle
Boxdropinto10yardsprint
DotDrillw8yardsprint
DotDrills
LeanFallRun
PartnerResistanceRun
QuickiesForward
Quickiesw10yardsprint
Sketersinto10yardsprint
Zigzagdrill

RNT
SagitPlanceBoxhops
FrontalPlanxceBoxHops
TransversePlaneboxhops
Scissorjumps
skaters
repeatedlongjumps

ProgramCategorized

SETStabilizationEquivalentTraining
alternartingDBchesspressonphysioball
Birddogs
Bodyweightlaterallungesonphysioball
BodyweightsplitsquatsonphysioballADD
LaterallungesADD
Lawnmowers
MBLowHi
NonaltDBpressonphisioball:pushups+medicineball
NonAltpushupsonphsioball
Pushupsplus+onmedicineball
PushupsplusonMBwfeetelevatedonbenchbox
Pushupsw/rotation
Pushupsw/rotation10lbsweight
Pushupswithhandsonphsioball
SagittalPlaneStepUpsw/Shrug
SingleArm&SingleLegBOR(bentoverrow)
Singlearmchestpress
Singlearmpushvswall
SingleLegSquat
Singlelegsquaton1/2foamrollflatsideup
Singlelegsquaton1/2foamrollroundsideup
Splitsquatsw/shrugs
StraightBarrows
Transverseplanelunges
VerticalPullups
VerticalPullupssupinatedgrip
Walkingforwardlunges
Windmills

ProgramCategorized

Core
cobras90/90w5lbdumbell(10lbs)
Crunchesonphsioballs
Crunchesonphsioballsw/medball
crunchesw/twistonphysioball
crunchesw/twistonphysioballw/medball
DLHScurlsonphysioball
SinglelegHScurlonphsioball
Isoabdominals
Isocobrasw/er@0
IsoObliques
Jackknives
Mantisonphsioball
Quadrupedopposited
reversebackextensions

LSA
Theseries(10yardshuffle)
Quickiesxoversonly
Theseries@8yards
SagittalPlaneconehopsinto10yardsprint
FrontalPlaneconehopsinto10yardsprint
StarDrill

SuperSets(Peridization)
Bench
Pullups
Squats
DLDeadlifts
Splitsquats
SL(singleleg)backextensions
Horizontalpullups@bench
Horizontalpullups@benchwweightvests
andpronatedgripnobiceps
Laterallunges
Walkingforwardlungesw/shrug