Friday Training
Stick and Vibration and ankles
Accel Warm Up/ Ground based mobility and activation
quick stretch
Quick to ankling to high knee x 3 x 15 yards
Runner machine/accel wall
Acceleration Drag 15 yards/ 2pt sprint 10 yards x 6
Sumo Pull 3x8,6,6 154,205,255
RFESS barbell 3x 8 @ 95,125, 145
45 Glute Ext 3x12 @25,50,60/ 1 Leg Slideboard Leg curl 2x8
Low abs

Saturday Training
Stick and Vibration and ankles
NX Level Wup (xtra mobility drills)
quick stretch
single leg barbell hip thrust x 8/lunge series
rope chopsx 7/ snatch complex bar 10, green, yellow
Line Hops and box taps 6 x 10 second variations
Chin Up 5x 5@25, 4@50, 3 @75, 2 @ 100, 1@120 1 x max @ 35
Vested Barbell Push Up 3x30 seconds /Lat Pulldown 3x10 heavy
Band Piston Pushdown 3x12/Swimmer Complex 2x15 w/2.5
Woodway 15 second sprint/Slideboard lunge 6x w/5's/ sprinter or spread eagle