Ankle Rocks _{x 8 Reps}

Shinbox Level 3 _{x 6-8 Reps Each Side}

S.L. Hip Thrusters  _{x 8 Reps Each Side
[Option to Add Load. Weight options: Dumbell / Kettlebell]}

^{[ Optional Add-on Movements ]}

S.L. Hip Abduct with Band  _{x 8 Reps Each Side}

Monster Walk _{x10 Reps Forward/Backwards Each Foot}

A1) Lateral Mini-Hops _{x 10 Reps}

B1) ¼ Squat Lateral Jump _{x 5 Reps Each Side}

A1) Single Leg Deadlift w/load
_{Weeks 1-2 x 8-10 Reps Each Side w/ 2 RIR   
Weeks 3-4 x 4-6 Reps Each Side w/ 2 RIR}

A2) Eccentric Pushup
_{Weeks 1-2 x 4-8 Reps with 4 sec. Lower            
Weeks 3-4 x 2 RIR with 3 sec. Lower}

A3) X-Lifts - Knees Elevated
_{Weeks 1-2 x 4-6 Reps Each Side
Weeks 3-4 x 8-10 Reps Each Direction/Each Side}

B1) Lateral Step Deadlift with Load
_{[weight options: Dumbell / Kettlebell]
Weeks 1-2 x 8-10 Reps Each Side w/ 2 RIR    
Weeks 3-4 x 6-8 Reps Each Side w/ 2 RIR}

B2) Single Arm Floor Press 
_{Weeks 1-2 x 8-10 Reps Each Side w/ 2 RIR    
Weeks 3-4 x 4-6 Reps Each Side w/ 2 RIR}

B3) Plank w/Arm Lift 
_{Weeks 1-2 x 2-5 Reps Alternating
Weeks 3-4 x 6-8 Reps Alternating}

^{[ C: Optional Add-on ]}

C1) Hip Rotations to Band Press
_{Weeks 1-2 x 6-8 Reps Each Side 
Weeks 3-4 x 8-10 Reps Each Side}

C2) Waiters Holds/Carries
_{Weeks 1-2 x  < :60 sec. Hold
Weeks 3-4 x  > :60 sec. Hold}

C3) Stability Ball- Stir The Pot
_{Weeks 1-2 x 8 Reps 
Weeks 3-4 x 8 Reps}

90/90 Breathing _{x 3 Sets of 3 Breaths}

Foam Rolling

Upper Back _{x :30 Seconds Each Side}

Adductors _{x :30Seconds Each Side}

Shins _{x :30 Seconds Each Side}