Week 1 / Day 6

Written By Benjamin Kozak

Frontal & Transverse Mixed - Integrative Power - Speed Endurance

Tissue Prep

  • SMR lats, serratus, piriformis: 1x10/each, slow passes

  • SMR calves, feet (ball on floor): 1x10/each, slow passes

  • Side-lying open book: 1x10/each

  • Couch stretch: 2x30 sec/side

Mandatory Neck Training

  • Neck Iso circuit 1x30 sec./each

    • Flexion, extension, lateral flexion-right, lateral flexion-left

Dynamic Warm-Up

  • Alternating ‘worlds greatest stretch’ + hold: 2x5/side

  • Band or machine hamstring curl: 2x25

  • Supine anti-rotation leg lower: 2x10/side

  • Cable or band chop: 2x10/side

Elasticity & Deceleration

  • Single-leg mini-hurdle lateral hops: 2x5/side

  • Skater bound to stick: 2×5

  • Step-behind rotational med-ball side toss: 2x5/side

Heavy-Implement Power

  • Heavy standing landmine rotation: 3x3/side

  • Heavy single-arm KB clean & press: 3x3/side

Functional Strength

  • Double KB front-rack retro lunge: 3x5/side @ RPE 7

Conditioning

  • Beep test: 1x1

    • Stop at level 10

Benjamin Kozak
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