10’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
Power Development
3 Sets:
6 MB Hammer Hip Toss (2e)
6 180-degree Vertical Jumps (3e)
Scramble Circuit – 2×25”/30” + 10yd Sprint
1. MB Side Slams
2. Squat Jack + Split Squat Jack
3. Hindu Push-ups
4. MB Lying to Standing
5. Lateral Lunge Shuffle
6. Burpees
(1st Round Facing Left, 2nd Round Facing Right)
Midline Stability – 3x10e
1. Reverse Plank March
2. Side Plank Thread the Needle