| Activation - circuit x 2 | REPS | Date / Completed | Date / Completed | Date / Completed | Date / Completed |
| Kneeling hip abduction, kick back w/ band | x10 each way, each side | ||||
| DB Y's (light) | x12 | ||||
| cable hip extension | x 15 each side | ||||
| DB front raise (light) | x12 | ||||
| Quadruped sliders, kick back | x 12 each side |
| Optional plyos | 1 set on race weeks, 2-3 sets on building weeks | ||||
| forward pogo | x 10 | ||||
| Lat bound, w/ single leg mini box | x 10 | ||||
| Hurdle jump to lateral bound | x 8 hurdles |
| Chose 2 of the 3 pairs below ( x 3 sets) | |||||
| Pair 1 - curcuit w/ 30-60 sec rest | REPS | Date / Completed | Date / Completed | Date / Completed | Date / Completed |
| Reverse lunge , banded stepover | x 10 each leg | ||||
| DB fly (light, med) | x 12 |
| Pair 2 - circuit w/ 30-60 sec rest | REPS | Date / Completed | Date / Completed | Date / Completed | Date / Completed |
| DB single leg RDL (light, med) | x 10 each leg | ||||
| DB single arm push press (light, med) | x 10 each arm |
| Pair 3 - circuit w/ 30-60 sec rest | REPS | Date / Completed | Date / Completed | Date / Completed | Date / Completed |
| DB lateral Lunge (light, med) | x 8 each leg | ||||
| BW pull ups - just shy of max reps | x 3 - 20 |
| Core circuit 2-3 times through | REPS | Date / Completed | Date / Completed | Date / Completed | Date / Completed |
| Front plank knee tap | x 45 -60 sec | ||||
| Side plank | x 45 - 60 sec each side | ||||
| Single leg lower | x 45 - 60 sec | ||||
| Quadruped sliders, ab/ad | x 45 - 60 sec | ||||
| nordic crunches | x 10 - 20 |