Week 1 / Day 2

Written By Benjamin Kozak

Frontal & Transverse Power - Hinge - Sled

Tissue Prep

  • SMR glutes, hamstrings, IT-band, quads, calves: 1x10/each, slow passes

  • 90/90 hip switch + IR lift off & hold: 1×10/side

  • T-spine ‘thread the needle’ w/foam roller: 1×10/side

  • Couch stretch: 2x30 sec/side

Mandatory Neck Training

  • Plate neck lateral flexion: 1x25/side

Dynamic Warm-Up

  • Alternating lateral lunge + contralateral reach: 1×10/side

  • Hip airplanes, 1×10/side

  • Lateral A-skip (down)+ lateral shuffle (back): 1×20m/each direction

  • Cable or band reverse squat: 2x25

Elasticity & Deceleration

  • Repeated lateral mini-hurdle hop: 2x10/side

  • Lateral bounds & stick: 2×5/side

  • Med-ball slam + rotational scoop toss: 2×5/side

Heavy-Implement Power

  • Snatch pull f/above knee: 2x3 @ RPE 7

  • DB repeated squat jumps 2x4

    • The combined load should not exceed 10% bodyweight

Functional Strength

  • DB or Barbell RDL: 3×5 @ RPE 7

Conditioning

  • Sled push sprint: 6×30 yards

    • Lateral cross-over walk to return

    • Sled load should not exceed 50% bodyweight

Benjamin Kozak
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