| Activation | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
| Foam roller / thoracic stretch | 1-2 min | 1-2 min | 1-2 min | 1-2 min | 1-2 min |
| Squat and reach stretch | x 6 each side | x 6 each side | x 6 each side | x 6 each side | x 6 each side |
| Bench lat stretch | x 30-60 seconds | x 30-60 seconds | x 30-60 seconds | x 30-60 seconds | x 30-60 seconds |
| Lateral band steps | 2 x 20 each side | 2 x 20 each side | 2 x 20 each side | 2 x 20 each side | 2 x 20 each side |
| Standing band adduction | x 20 each side | x 20 each side | x 20 each side | x 20 each side | x 20 each side |
| Glute bridge runners w/ plate hold*** | 2 x 15 each side | 2 x 15 each side | 2 x 15 each side | 2 x 15 each side | 2 x 15 each side |
*** hold toe position, can do from swiss ball for more advanced |
| Plyo circuit 2-3 tims through | rest 20-30 sec between exercises. 60 sec between sets | ||||
| Forward pogo | x 10 | x 10 | x 10 | x 10 | x 10 |
| Single leg double hurdle w/ lateral hop | x 8 hurdles | x 8 hurdles | x 8 hurdles | x 8 hurdles | x 8 hurdles |
| Broad jump | x 2 bounds each leg | x 2 bounds each leg | x 2 bounds each leg | x 2 bounds each leg | x 2 bounds each leg |
| Super set (2-3 sets) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
| Weighted pull up | x 4 heavy | x 4 heavy | x 4 heavy | x 4 heavy | x 4 heavy |
| Med ball jump slam | x 5 med-light | x 5 med-light | x 5 med-light | x 5 med-light | x 5 med-light |
** go from first exercise directly to the second. Rest 90 sec between sets |
| General Lifts - Do not circuit | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
| DB kneeling row | 3 x 5 med | 3 x 4 heavy | 3 x 4 V heavy | 3 x 3 V heavy | 3 x 3 V heavy |
| BB lat pullover | 3 x 5 med | 3 x 5 heavy | 3 x 5 heavy | 3 x 5 heavy | 3 x 5 heavy |
| ** optional lower body add | |||||
| Dead lift BB or Hex bar | 3 x 5 med | 3 x 4 heavy | 3 x 4 V heavy | 3 x 3 V heavy | 3 x 3 V heavy |
| Core (2-3 times through, short rest) | week 1 | week 2 | week 3 | week 4 | week 5 |
| Quadruped sliders ab/ad | x 15 each side | x 15 each side | x 15 each side | x 15 each side | x 15 each side |
| Side plank band row | x 20 each side | x 20 each side | x 20 each side | x 20 each side | x 20 each side |
| back extension hold plate pass | x 45 - 60 sec | x 45 - 60 sec | x 45 - 60 sec | x 45 - 60 sec | x 45 - 60 sec |
| Eccentric leg lowers (from floor) | x 15 | x 15 | x 15 | x 15 | x 15 |
| Side bridge star fish | x 10 each side | x 10 each side | x 10 each side | x 10 each side | x 10 each side |