Friday
Bike 3
Stick 12
Ankles/Foot strength & Low abs 8
Dynamic warm up and mobility 17
stretch
Runner Machine x 2/ Cossack & Rev Lunge from Block
Pallof press/ clean complex rdl/deep sit/ hang shrug
Trap Bar 4x5 @165,275,329,350 w/ 1 than 1.5 than 2.o min rest
Quick to ankling to high knee 5x 15 yards
Acceleration Cable March/ wall drill/ band sprint x 3
Trap Bar 4x5 @165,275,329,350 w/ 1 than 1.5 than 2.o min rest
Back Squat x band 95x5, 155x3, 195x3 9 @ 225 w/.5, than1.0 than 2.0 min rest
Break
Single Leg Front Squat 2x8 @ 95,145 w 2 min. rest
natural Glute Ham Raise 3 x 8 w/25/ single leg slide board leg curl 2x8

Sat/sun off

Training from Zero: Cycle 2, Week 2
Monday
3min eliptical/3 min linear ladder drills
Stick and stretch 10 minutes
Low ab/foot strength
Dynamic movement/ Ground based
Single leg glute ext x 8 w/blue plate/lunge series x 2 & stretch
Lo to hi 3x8 / Rdl, deep sit, hang shrug 5's x 2 bar, bar +yellow
Rack Pull 245x5, 335, 355,365x 3x 4/ Band Pull Apart x15
Prowler Push 4 sets 20 yards
2 Band Sprints 10 yards (focusing on not over striding)
Sled Pull 2 sets 20 yards
band sprint/ 2 2pt 10 yard starts
Barbell Hip Thrust 3x10 @ 225,315, 385/ EZ Bar Row from 45 degree hold 2x10 heavy
stretch

Tuesday
Bike 4/Stretch and roll 16 minutes
Foot strength/low ab
Dynamic Warm up and ground based mobility/activation
45 Single leg back ext 3x8/10 w/10lb/ 45lb cossack squat and squat press
Hi to lo 8,7/ Snatch RDL, Deep sit, shrug x 5s x 2 @ bar +10, bar+10+greens
Ladder Drills, bandwalks, crossover runs 6x5 yards, band walks
Push Up 4x15,15,12,12 w 2vest,3vests, 3vests +3chains/ Lat Pulldown with band 4x12