*** To be performed 2-3x per week
1. Warm-up Routine
2. Band Activation
- ER @ 90 Degrees (2 sets of 12 / each)
- IR @ 90 Degrees (2 sets of 12 / each)
- Crossover Row (2 sets of 12 / each)
- Band Pull Aparts (2 sets x8 /side)
- Reverse Throws (2 x 10, select 1 or 2lbs. as appropriate, throwing arm only)
3. Power Plyo
- Lateral Band Walks (3 sets, 30 sec each, 15 sec rest)
- 2-in-2-out (3 sets, 30 sec each, 15 sec rest)
- Ichy Shuffle and Stick (3 sets, 30 sec each, 15 sec rest)
4. Strength Training
- 1st Set
- Band Resisted Squat (select band resistance as appropriate, 3 sets, 30 sec each, 30 sec rest)
- 1-arm Band Row (3 sets, 30 sec / side, 30 sec rest)
- Reverse Alligator Slides (2 sets, 20 yards, 1 min rest)
- 2nd Set
- Reverse Slider Lunge (3 sets, 30 sec / side, 30 sec rest)
- Band Assisted Push-up (3 sets, 30 sec, 30 sec rest)
- Wide Stance Band Rotations (3 sets, 30 sec / side, 1 min rest)
- Grip Strengthener (x5, 5 sec holds)
5. Circuit (4 sets as fast as possible)
- CMJ Jump (4 sets, 20 sec reps, as fast as possible, 30 sec rest)
- Reactive Heidens (4 sets, 20 sec reps, as fast as possible, 30 sec rest)