Name Date

Complete Strength 03/01/17

Order Range of Motion, Activation, Movement Prep Sets Reps Work Rest Notes:
Prayer Squat 1 30s
Toe Touch to Squat to Arms OH Reach 3 8
Scorpions 3 8e
Fire Hydrants 3 12e
Jumping Jack 3 24

Order Movement Exercise Sets Reps Work Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Notes:
A1 Power Wtd Jump Squats (2) to Broad Jumps (4) 1 2,4 30 sec **MAXIMIZE WEIGHT** Work for
B1 Core Sprinter Sit-Up 1 10e 30 sec > > > > > > 35 minutes tops** **For jump
C1 Quad KB/DB/BB Front Squat *use box if needed* 1 30 sec squat to broad jump, jump
squat with weight (2 times) then
D1 Press DB/BB OH Press (bi-lat) 1 5 30 sec
drop weight and do broad
E1 Hip KB Swing *use band?* 1 10 30 sec jumps (4 times)**
F1 Pull 3pt. Bent Over Row 1 5e 30 sec
**C2** Frogs 1 10 30 sec
**D2** DB Lateral Raise 1 20

# of rounds 3-5 Rounds

Order Finisher Sets Reps Work Rest Notes:

Plank Jacks 4 20s 10s Tabata Round
Scissor Kicks 4 20s 10s