Shinbox Stretch _{x 8 Reps Each Side}

T-Spine Rotations _{x 10 Reps Each Side}

X-Lifts - Knees Up _{x 5 Reps Each Side}

Straight Leg Rock _{x 10 Reps Each Side}

A1) Crossover Reach Skater Jump x 8 Reps Each Side - Rest 30s between sides

[ Rest 60s between A1 and A2 ]

A2) Lateral Countermovement Jump x 5 Reps Each Side

A1) Split Squat
_{Weeks 1-2 x 10 Reps Eac
Weeks 3-4 x 12 Reps Each Side}

A2) Shoulder Taps 
_{Weeks 1-2 x 6 Reps Each Side
Weeks 3-4 x 8 Reps Each Side}

A3) Side Plank w/Reach Thru  
_{Weeks 1-2 x 5 Reps Each Side
Weeks 3-4 x 6 Reps Each Side}

B1) Single Leg Deadlift
_{Weeks 1-2 x 8 Reps Each Side
Weeks 3-4 x 10 Reps Each Side}

_{(P) Single Leg Deadlift with Load
Weeks 1-2 x 8 Reps Each Side
Weeks 3-4 x 10 Reps Each Side} 

B2) Half Kneel Anti-Rot. Press 
_{Weeks 1-2 x 5 Reps Each Side [:03 sec. hold]
Weeks 3-4 x 5 Reps Each Side [:05 sec. hold]}

B3) ¼ Squat Jump 
_{Weeks 1-2 x 6 Reps Each Side
Weeks 3-4 x 6 Reps Each Side}

^{[ ADD C STARTING WEEK TWO ]}

C1) Deadbug with Overhead Band Hold
_{Weeks 1-2 x 8 Reps Each Side
Weeks 3-4 x 10 Reps Each Side}

C2) Single Leg Hip Thrust 
_{Weeks 1-2 x 8 Reps
Weeks 3-4 x 10 Reps}

C3) Wall Half-Kneel Rotation
_{Weeks 1-2 x 5 Reps
Weeks 3-4 x 5 Reps}

Belly Breathing
_{5 minutes of lying on your back with knees bent}

Foam Rolling

Lats _{x :30 Seconds Each Side}

Glutes _{x :30Seconds Each Side}

Calves _{x :30 Seconds Each Side}