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1. Warmup 2. Sprinting: 2X20-yards: bear crawl/double movement/euro step 3. Gym: 3X6/6 a) trap bar deadlift hanging leg raise b) chops lifts c) SL x-body hinge row reverse lunge & press d) deadbug press birddog row 5. Auxiliary Movements: 2X a) spring ankle (:40) b) copenhagens (:40) c) nordics (4-6)

Me and my 3..

Not in video: trap bar deadlifts (paired with pull ups)

LFA GA 10/11: 6/10/24

1. Tall Hip-Hinge: focus on pushing hips back and driving forward with glutes, keep ribs down 2. SL Hinge Rotation: flex your hip, eyes lead the rotation 3. 3-Way Hamstring Reach: keep knee bent 4. Adductor Hinge: push extended leg into the ground 4. IR/ER Roll: square your chest with your shin

Power Circuits (2)

1. Warmup 2. Sprinting: 5X20-yards resistance bands 5X20-yards deceleration 3. Power Circuit: 2X hurdles (double contact tuck jump), MB (arch slam), skaters w/ x-over step @ 6/6 4. Gym: 3X6/6 a) chops lifts b) SL x-body hinge row reverse lunge & press c) trap bar deadlift hanging leg raise 5. Auxiliary Movements: 2X a) spring ankle (:35) b) copenhagens (:35) c) glute bridge hamstring curls on s...

1. Warmup 2. Sprinting: 2X superman/bear crawl/skater/double movement/euro step @ 20-yards (200-yards total) 3. Power Circuit: 2X hurdles (double contact tuck jump), MB (arch slam), skaters w/ x-over step @ 6/6 4. Gym: 3X6/6 a) chops lifts b) SL x-body hinge row reverse lunge & press 5. Auxiliary Movements: 2X a) spring ankle (:35) b) copenhagens (:35) c) nordics (4-6)

1. Hip Pendulum 2. Open/Close Gates 3. Cross-Body Kick (into opposite hand) 4. Knee Hug to Extension 5. Figure-4 Seat 6. Quad Table 7. Lateral Lunge (opposite toe touch) 8. Worlds Greatest Stretch Push-up

LFA Warmup: Bouncing

LFA MLS/GA: KB Swings

LFA MLS: 4/24/24

LFA MLS: 4/17/24

LFA MLS 10/11: 4/15/24

LFA MLS NEXT: 4/10/24

LFA MLS/GA: 3/27/24

LFA MLS NEXT Pregame Sprints vs Chicago Fire

LFA MLS/GA: 3/20/24

LFA MLS NEXT 2011: Lateral Combo (Skaters)

LFA Warmup: Track Rhythms

LFA MLS: 3/13/24

LGA GA/MLS 10/11: 3/4/24

LFA MLS/GA Composite: 3/6/24

LFA MLS/GA Composite: 2/28/24 (gym session)

LFA MLS: 2/21/24

Lateral work

SL Hip-Hinge Variations (4)

Rotation Warmup w/ Marcus Johnson (StL Blues AAA)

Positional Isometrics (Wall Series)