PHASE 3 / Week 11 / Day 1 - Monday

Workout Part 1 - Speed Training - 30 Minutes

Exercise Reps Rest Weight Notes

½ Mile + Warm Up Stretching 1 50% Seated Stretches Standing Stretches

Butterfly Groin Hamstring Grab
*Jog – 2 laps Hurdle Leaning Groin
Playboys Ankle Grabs
Supine glute Hip Flexor
Supine cross Quad
Cobra Dorsiflexed Calf
Leaning Calf

Weighted Tuck Jumps 3 x 25 30sec 5% BW • Use your arms to drive up.

• Jump as high as you can.
• Try to make your knees touch your chest.
• As soon as you hit the ground, explode back up.

Weighted Bounds 5 30 sec 5% BW • Jump from a low squat position.

• Use your arms to drive up and out.
• Reset and reload after each bound.

Weighted Broad Jumps 20 30 sec 5% BW • Jump from a low squat position.

• Use your arms to drive up and out.
• Stick the landing.

20 Yard Power Sled 8 2:30 • Jump from a low squat position.

sec • Use your arms to drive up and out.
• Stick the landing.

40 Yard Dash with Parachute 5 100 • Alternate your starting leg.

yard • Burst 40-yards and complete your deceleration over the
following 20-40yards.
100-yard Active Recovery (AR): after each rep walk back to
your starting point (~60 yard walk), then turn around and
walk 40 yards to begin a new rep facing the opposite
direction.

40 Yard Dash 4 100% • Alternate your starting leg.

• Burst 40-yards and complete your deceleration over the
following 20-40yards.
• 100-yard Active Recovery (AR): after each rep walk back to
your starting point (~60 yard walk), then turn around and
walk 40 yards to begin a new rep facing the opposite
direction.

Weighted Stadium / Bleachers
8 100% 5% BW • You can hit 1 step at a time (quick feet), 2 steps at a time
(bursts) or 3 steps at a time (strides / explosiveness), or mix
it up.
• Jog down the steps for Active Recovery.
• Rest for 45 sec at bottom of stadiums/bleachers.

¼ Mile Cooldown + Cooldown 1 50% 10min Standing Stretches Seated Stretches

Hamstring Grab Butterfly Groin
Stretching
Leaning Groin Hurdle
Ankle Grabs Playboys
*Jog – 1 lap
Hip Flexor Supine glute
Quad Supine cross
Dorsiflexed Calf Cobra
Leaning Calf
PHASE 3 / Week 11 / Day 1 - Monday
Workout Part 2 - TOTAL-BODY STRENGTH TRAINING

Exercise Intensity Tempo Reps Notes

Hang Cleans 3RM Fast 5X3

Dumbbell Jump Squats 3RM Fast 5X3

Power Cleans 3RM Fast 5X3

Split Squats 3RM Fast 5X3

Dumbbell Side Step-Up Hops 3RM Fast 5X3

¼ Mile Cooldown + Cooldown Stretching 1 50% 10min Standing Seated Stretches

Stretches Butterfly Groin
*Jog – 1 lap Hamstring Grab Hurdle
Leaning Groin Playboys
Ankle Grabs Supine glute
Hip Flexor Supine cross
Quad Cobra
Dorsiflexed Calf
Leaning Calf
PHASE 3 / Week 11 / Day 2 - Tuesday
Workout Part 1 - CORNERBACK DRILLS

Exercise Reps Tempo Rest Notes

½ Mile + Warm Up Stretching 1 Seated Stretches Standing Stretches

Butterfly Groin Hamstring Grab
*Jog – 2 Laps Hurdle Leaning Groin
Playboys Ankle Grabs
Supine glute Hip Flexor
Supine cross Quad
Cobra Dorsiflexed Calf
Leaning Calf

Ladder Drills 2 30 sec Ladder Drills

Quick Step
*Designed to make your feet faster
Side Step
Lateral Movement
Backward Lateral Movement
Lateral Hops
Ins-N-Outs

DB Drills 4 60sec Drills

Hitch (Comeback) Breaks
Open-hip Hitch (Comeback) Breaks
45° (Slant) Breaks
Long 45° (Slant) Breaks
90° (Out) Breaks
Post Breaks
Post Corner Speed Turns
Post Corner Slow Turns
Hip Flips w/ 45° Break
Hip Flips w/ 315° Break

Combine Agility 6 45 sec Drills

20-yard Shuttle
L-Drill (3 cone drill)

¼ Mile + Cool-Down Stretching 1 Standing Stretches Seated Stretches

Hamstring Grab Butterfly Groin
*Jog – 1 lap Leaning Groin Hurdle
Ankle Grabs Playboys
Hip Flexor Supine glute
Quad Supine cross
Dorsiflexed Calf Cobra
Leaning Calf
PHASE 3 / Week 11 / Day 2 - Tuesday
Workout Part 2 - TOTAL-BODY STRENGTH TRAINING

Exercise Reps Tempo Volume Rest

Dumbbell Step Ups 3RM Fast 5X3 90 Sec between Sets

Glute-Ham Raises 3RM Fast 5X3 90 Sec between Sets

Dumbbell Press 3RM Fast 5X3 90 Sec between Sets

Dumbbell Bent Row 3RM Fast 5X3 90 Sec between Sets

Shoulder Press 3RM Fast 5X3 90 Sec between Sets

¼ Mile + Cool-Down 1 Standing Seated Stretches

Stretching Stretches Butterfly Groin
Hamstring Grab Hurdle
*Jog – 1 lap Leaning Groin Playboys
Ankle Grabs Supine glute
Hip Flexor Supine cross
Quad Cobra
Dorsiflexed Calf
Leaning Calf
PHASE 3 / Week 11 / Day 3 - Wednesday
Workout Part 1 - Speed Training - 30 Minutes

Exercise Reps Rest Weight Notes

½ Mile + Warm Up Stretching 1 50% Seated Stretches Standing Stretches

Butterfly Groin Hamstring Grab
*Jog – 2 laps Hurdle Leaning Groin
Playboys Ankle Grabs
Supine glute Hip Flexor
Supine cross Quad
Cobra Dorsiflexed Calf
Leaning Calf

Weighted Tuck Jumps 3 x 25 30sec 5% BW • Use your arms to drive up.

• Jump as high as you can.
• Try to make your knees touch your chest.
• As soon as you hit the ground, explode back up.

Weighted Bounds 5 30 sec 5% BW • Jump from a low squat position.

• Use your arms to drive up and out.
• Reset and reload after each bound.

Weighted Broad Jumps 20 30 sec 5% BW • Jump from a low squat position.

• Use your arms to drive up and out.
• Stick the landing.

20 Yard Power Sled 8 2:30 sec • Jump from a low squat position.
• Use your arms to drive up and out.
• Stick the landing.

40 Yard Dash with Parachute
5 100 yard
• Alternate your starting leg.
• Burst 40-yards and complete your deceleration
over the following 20-40yards.
100-yard Active Recovery (AR): after each rep
walk back to your starting point (~60 yard walk),
then turn around and walk 40 yards to begin a
new rep facing the opposite direction.

40 Yard Dash 4 100% • Alternate your starting leg.

• Burst 40-yards and complete your deceleration
over the following 20-40yards.
• 100-yard Active Recovery (AR): after each rep
walk back to your starting point (~60 yard walk),
then turn around and walk 40 yards to begin a
new rep facing the opposite direction.

Weighted Stadium / Bleachers 9 100 5% BW • You can hit 1 step at a time (quick feet), 2 steps
at a time (bursts) or 3 steps at a time (strides /
explosiveness), or mix it up.
• Jog down the steps for Active Recovery.

Rest for 45 sec at bottom of stadiums/bleachers.

¼ Mile Cooldown + Cooldown 1 50% 10min Standing Stretches Seated Stretches

Hamstring Grab Butterfly Groin
Stretching
Leaning Groin Hurdle
Ankle Grabs Playboys
*Jog – 1 lap
Hip Flexor Supine glute
Quad Supine cross
Dorsiflexed Calf Cobra
Leaning Calf
PHASE 3 / Week 11 / Day 3 - Wednesday
Workout Part 2 - TOTAL-BODY STRENGTH TRAINING

Exercise Intensity Tempo Reps Notes

Hang Cleans 3RM Fast 5X3

Dumbbell Jump Squats 3RM Fast 5X3

Power Cleans 3RM Fast 5X3

Split Squats 3RM Fast 5X3

Dumbbell Side Step-Up Hops 3RM Fast 5X3

¼ Mile Cooldown + Cooldown Stretching 1 50% 10min Standing Seated Stretches

Stretches Butterfly Groin
*Jog – 1 lap Hamstring Grab Hurdle
Leaning Groin Playboys
Ankle Grabs Supine glute
Hip Flexor Supine cross
Quad Cobra
Dorsiflexed Calf
Leaning Calf
PHASE 3 / Week 11 / Day 4 - Thursday
Workout Part 1 - CORNERBACK DRILLS

Exercise Reps Tempo Rest Notes

½ Mile + Warm Up Stretching 1 Seated Stretches Standing Stretches

Butterfly Groin Hamstring Grab
*Jog – 2 Laps Hurdle Leaning Groin
Playboys Ankle Grabs
Supine glute Hip Flexor
Supine cross Quad
Cobra Dorsiflexed Calf
Leaning Calf

Ladder Drills 2 30 sec Ladder Drills

Quick Step
*Designed to make your feet faster
Side Step
Lateral Movement
Backward Lateral Movement
Lateral Hops
Ins-N-Outs

Advanced DB Drills 4 60sec Drills

• Open-hip Hitch (Comebacks) Breaks

• Hitch-n-go Breaks
• Whip-route Breaks
• Out-n-in Breaks
• Out-n-up Breaks
• Dig Breaks
• Opposite Dig Breaks
• Post Corner Speed Turns
• Post Corner Slow Turns
• Hip Flips w/ 45° Break
• Hip Flips w/ 315° Break

Combine Agility 6 45 sec Drills

20-yard Shuttle
L-Drill (3 cone drill)

¼ Mile + Cool-Down Stretching 1 Standing Stretches Seated Stretches

Hamstring Grab Butterfly Groin
*Jog – 1 lap Leaning Groin Hurdle
Ankle Grabs Playboys
Hip Flexor Supine glute
Quad Supine cross
Dorsiflexed Calf Cobra
Leaning Calf
PHASE 3 / Week 11 / Day 4 - Thursday
Workout Part 2 - TOTAL-BODY STRENGTH TRAINING

Exercise Reps Tempo Volume Rest

Dumbbell Step Ups 3RM Fast 5X3 90 Sec between Sets

Glute-Ham Raises 3RM Fast 5X3 90 Sec between Sets

Dumbbell Press 3RM Fast 5X3 90 Sec between Sets

Dumbbell Bent Row 3RM Fast 5X3 90 Sec between Sets

Shoulder Press 3RM Fast 5X3 90 Sec between Sets

¼ Mile + Cool-Down 1 Standing Seated Stretches

Stretching Stretches Butterfly Groin
Hamstring Grab Hurdle
*Jog – 1 lap Leaning Groin Playboys
Ankle Grabs Supine glute
Hip Flexor Supine cross
Quad Cobra
Dorsiflexed Calf
Leaning Calf
PHASE 3 / Week 11 / Day 5 – Friday or Saturday
Workout Part 1 – FLEXIBILITY TRAINING

Exercise Reps Tempo Rest Notes

½ Mile + Warm Up Stretching 1 Seated Stretches Standing Stretches

Butterfly Groin Hamstring Grab
*Jog – 1 lap Hurdle Leaning Groin
Playboys Ankle Grabs
Supine glute Hip Flexor
Supine cross Quad
Cobra Dorsiflexed Calf
Leaning Calf

FOAM ROLLING or PRE-HAB 1 30-45min

*Help with recovery and flexibility

¼ Mile + Cool-Down Stretching 1 Standing Stretches Seated Stretches

Hamstring Grab Butterfly Groin
*Jog – 1 lap Leaning Groin Hurdle
Ankle Grabs Playboys
Hip Flexor Supine glute
Quad Supine cross
Dorsiflexed Calf Cobra
Leaning Calf