Ph 1 Ath Hyp 1 + H1 Prehab + Cardio 1 Jump from knees to feet 1 Bench Press (30) 2 Back Squat 2 DB Bench 3 Upright

Row (125) 3 Clean to front squat 4 Bench Pull 4 DB Flies (16) 5 Nordics + contrast 5 Reverse DB Flies (10)

Corrections Rotational Core Circuit Cable Rotating Extension Sitting Back, Kettlebell tap Cable Rotating Crunch Cable Rotation

Ph 1 Ath Hyp 2 + H2 Prehab + Cardio 1 Split Squat 1 Preacher Curl (12) 2 Seated Curl to Press 2 DB Step Ups 3 SA Cable Pull Down 3 Lineout Lifting (12) 4 Seated Box Jump 4 DB Lateral Raise (8) 5 SA DB Row 5 Clean to Press 6 SA Cable Jam 6 DB Curl (12) Corrections Weighted Core Circuit Weighted Chin Weighted Sit Up Leg Lowers On back, cycling legs Sitting, rowing legs Biceps/Triceps/Glutes/Forearm x 1 1 Dumb-Bell Curl 1 Dumb-Bell Triceps Extension 2 (Cross-Body) Hammer Curl 2 JM Press 3 (Weighted) Dips 3 Preacher/Spider Curl 4 Bar Glute Bridge 4 Two Plate Pinch Tuesday Fitness (erg,bike,run,steps) 40 mins steady activity 1 min 100% 1 min 40% x 15 NO REST 2 min 80% 1 min rest x 10 1 min 100% 20s rest x 10

Ph 1 Ath Hyp 3 + H3 Prehab + Cardio 1 Step to Box Jump 1 WG Chin (125) 2 Deadlift 2 CG Chin (125) 3 DB Step Ups 3 Bench Pull 4 Lateral Plate Slide 4 Weighted Dips 5 DB Lunge 5 SL RDL

Corrections Hanging Core Circuit Hanging Pendulums Four Point Supine Bridge Mountain Climbers in Rope Knees to Chest Hands+Knees, opposing Leg/Arm lift Quads/Hamstrings/Shoulders x 2 1 Deadlift 1 Push Press 2 Lineout Lifting 2 Bar Squats 3 Dumb-Bell Lateral Raise 3 Bar/Dumb-Bell Lunge 4 Shrug 4 (Single Leg) Box Jump Wednesday, Saturday Sprints: Pyramid Run Figure 8 Run Fartlek Run Snake Run 25m Shuttles (5m interval cones)

Ph 1 Ath Hyp 4 + H4 Prehab + Cardio 1 Nordics 1 Incline DB Bench Press 2 Hamstring Curl 2 DB Flies (16) 3 Split Squat 3 Clean to Press 4 DB Pullovers (30) 4 Overhead Press 5 BB Lunge Jumps 5 DB Raise Complex 6 Box Jumps 6 DB Shoulder Press (20) Corrections Plank Core Circuit Dynamic Plank Side Plank Plank DB Row Plank with Weight Transfer Side Plank Leg Lift Calves/Neck x 1 1 Face Down/Up Plate Neck Resistance 1 Dumbell Calf Raise 2 Isometric Chest-to-Chin, etc

Back/Chest x 1 1 Bench Press 1 Pull Ups/Pulldowns 2 Dumb-Bell Flies 2 Bar Rows 3 Dumb-Bell Pullover 3 Cable Row 4 One/Two Handed Hang Monday Bodyweight Explosive Push-Ups Jump Squats Crunches, etc Skipping Planks

Post-matchday (Friday)

Swerve Cones + Footstepping

Stretches Calves - Elbows against Wall Calves - Weighted on step Hamstrings - Leg on surface Hamstrings - Sit against wall

Every session Session: 20 min cardio blast Weights 5/10 min stretches OR

Cardio