Week 1 / Day 3

Written By Benjamin Kozak

Sagittal Power - Squat - Sprint

Tissue Prep

  • SMR T-spine, lats, glutes, quads, adductors: 1x10/each, slow passes

  • 90/90 hip switches: 1×10/side

  • T-spine rotation w/lumbar lock: 1×10/side

  • Couch Stretch: 2x30 sec/side

Mandatory Neck Training

  • Band look-a-way: 1x25/side

Dynamic Warm-Up

  • Inchworm lower walk-back: 2×5

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

  • Band or machine hamstring curl: 2x25

  • Cable or band chop: 2x15/side

Elasticity & Deceleration

  • Repeated pogo jumps (ankle stiffness): 2×12

  • Repeated ME vertical jumps: 2×4

  • Med-ball double-arm OH power throw: 2x4

Heavy-Implement Power

  • Band resisted KB Swing: 3x5

  • Alternating KB or DB split squat jumps 3x4/side

Functional Strength

  • Front box-squat: 3x5 @ RPE 7

Conditioning

  • Row 5,000m for time

Benjamin Kozak
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