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Dynamic Warm Up
Change of Direction
1. Low Hurdle to Sprint - 4 x 1 each direction (high knee over hurdle to sprint)
Strength
1. Back Squat - 5 x 4 (1|3|X)
Stability
1. Band Windmill - 3 x 10 each direction
Month 4 - Week 13 - Strength - Speed
Day 2 - PreHab | Acceleration | Upper Body
Corrective Stretches (Upper)
Dynamic Warm Up
Acceleration
1. Arm Pump Drill - 3 x 10 seconds
Strength
1. Close Grip Bench Press - 5 x 4 (1|3|X)
Stability
1. Sprinter Sit Ups - 4 x 20
Month 4 - Week 13 - Strength - Speed
Day 3 - Stability | Plyometrics | Lower Body
Corrective Stretches (Lower)
Dynamic Warm Up
Plyometrics
1. SL Reactive Lateral Broad Jump - 3 x 10 yards
3. MB Box Jump - 8 x 1
Strength
1. A. Back Squat (Wide Stance) - 5 x 4
Stability
1. Seated Deadbug - 3 x 10 each
Month 4 - Week 13 - Strength - Speed
Day 4 - Power | Upper Body
Corrective Stretches (Upper)
Dynamic Warm Up
Power
1. MB Backwards Toss - 8 x 1
Strength
1.A. DB Bench Press - 4 x 8