Ankle Rocks _{x 8 Reps}

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

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

^{[ Optional Add-on Movements ]}

Rev Lunge to Single Leg Deadlift to Knee Hug  _{x 6 Reps Each Side}

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

A1) Crossover Reach Skater Jump _{x 8 Reps Each Side - Rest 30 sec. between sides}

_{[ Rest 60s between A1 and A2 ]}

A2) Lateral Countermovement Jump _{x 5 Reps Each Side}

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

A2) Plyo Pushups
_{Weeks 1-2 x 6-8 Reps
Weeks 3-4 x 8-10}

A3) Single Leg Hip Thrusters [add load]
_{Weeks 1-2 x 8 Reps Each Side w/ 2 RIR  
Weeks 3-4 x 6 Reps Each Side w/ 2 RIR}  

B1) Single Leg Deadlift KB Swap
_{Weeks 1-2 x 3 Passes  
Weeks 3-4 x 5 Passes}

B2) Floor Press- Legs Elevated
_{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/Band Row
_{Weeks 1-2 x 8 Reps Alternating
Weeks 3-4 x 10 Reps Alternating}

^{[ Add C Starting Week Two ]}

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) Goblet Carry
_{Weeks 1-2 x  < :60 sec. Hold
Weeks 3-4 x  > :60 sec. Hold}

C3) Shoulder Press- Follow Through
_{Weeks 1-2 x 8 Reps Each Side
Weeks 3-4 x 10 Reps Each Side}

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}