PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Walking Lunge Workout: Jump Squat Mountain Climbers Power Skips Tuck Jumps Clean Pull Dumbbell Hang Shrug Dumbbell High Pull Push Press Barbell Split-Squat Deadlift Glute Bridge Glute Ham Raise Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Partner Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: A-Skips Ankle Band Shuffle High Knees Lateral Skips Lateral Walking Lunge Workout: Back Hypers Bicycle Crunch Med Ball Russian Twist Plank Reverse Crunch Side Plank Sit-Up Superman Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Quad Stretch Saigon Squat Set 1 Set 2 Set 3 Set 4 Rest (min)

Track Off-Season Level II Strength WEEK 1

Friday Exercise Warm-Up: A-Skips Buttkicks High Knees Lateral Skips Shuffle Workout: Dumbbell Squat Explosive Med Ball Rotational Throws Med Ball Throw and Sprint Barbell Lunge Barbell Reverse Lunge Dumbbell Lunge-to-Press Glute Bridge Glute Ham Raise Lat Pulldown Inverted Row Push-Up Pull-Up Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Partner Hamstring Stretch Quad Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

30 yards 30 yards 30 yards 30 yards 30 yards 8 30 sec. 30 sec. 8 5 5 5 6 6 5 20 sec. 9 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

30 yards 30 yards 30 yards 30 yards 30 yards 8 30 sec. 30 sec. 8 5 5 5 6 6 5 20 sec. 9 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

30 yards 30 yards 30 yards 30 yards 20 yards 14 20 20 20 sec. 20 20 sec. 30 14 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

30 yards 30 yards 30 yards 30 yards 20 yards 14 20 20 20 sec. 20 20 sec. 30 14 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

30 yards 30 yards 30 yards 30 yards 30 yards 8 10 10 10 10 8 8 6 10 8 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

30 yards 30 yards 30 yards 30 yards 30 yards 8 10 10 10 10 8 8 6 10 8 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Walking Lunge Workout: Jump Squat Mountain Climbers Power Skips Tuck Jumps Clean Pull Dumbbell Hang Shrug Dumbbell High Pull Push Press Barbell Split-Squat Deadlift Glute Bridge Glute Ham Raise Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Partner Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: A-Skips Ankle Band Shuffle High Knees Lateral Skips Lateral Walking Lunge Workout: Back Hypers Bicycle Crunch Med Ball Russian Twist Plank Reverse Crunch Side Plank Sit-Up Superman Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Quad Stretch Saigon Squat Set 1 Set 2 Set 3 Set 4 Rest (min)

Track Off-Season Level II Strength WEEK 2

Friday Exercise Warm-Up: A-Skips Buttkicks High Knees Lateral Skips Shuffle Workout: Dumbbell Squat Explosive Med Ball Rotational Throws Med Ball Throw and Sprint Barbell Lunge Barbell Reverse Lunge Dumbbell Lunge-to-Press Glute Bridge Glute Ham Raise Lat Pulldown Inverted Row Push-Up Pull-Up Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Partner Hamstring Stretch Quad Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

35 yards 35 yards 35 yards 35 yards 35 yards 8 30 sec. 30 sec. 9 5 5 5 6 6 5 20 sec. 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

35 yards 35 yards 35 yards 35 yards 35 yards 8 30 sec. 30 sec. 9 5 5 5 6 6 5 20 sec. 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

35 yards 35 yards 35 yards 35 yards 20 yards 16 20 20 20 sec. 20 20 sec. 30 16 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

35 yards 35 yards 35 yards 35 yards 20 yards 16 20 20 20 sec. 20 20 sec. 30 16 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

35 yards 35 yards 35 yards 35 yards 35 yards 8 10 10 10 10 8 8 6 10 8 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

35 yards 35 yards 35 yards 35 yards 35 yards 8 10 10 10 10 8 8 6 10 8 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Walking Lunge Workout: Jump Squat Mountain Climbers Power Skips Tuck Jumps Clean Pull Dumbbell Hang Shrug Dumbbell High Pull Push Press Barbell Split-Squat Deadlift Glute Bridge Glute Ham Raise Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Partner Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: A-Skips Ankle Band Shuffle High Knees Lateral Skips Lateral Walking Lunge Workout: Back Hypers Bicycle Crunch Med Ball Russian Twist Plank Reverse Crunch Side Plank Sit-Up Superman Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Quad Stretch Saigon Squat Set 1 Set 2 Set 3 Set 4 Rest (min)

Track Off-Season Level II Strength WEEK 3

Friday Exercise Warm-Up: A-Skips Buttkicks High Knees Lateral Skips Shuffle Workout: Dumbbell Squat Explosive Med Ball Rotational Throws Med Ball Throw and Sprint Barbell Lunge Barbell Reverse Lunge Dumbbell Lunge-to-Press Glute Bridge Glute Ham Raise Lat Pulldown Inverted Row Push-Up Pull-Up Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Partner Hamstring Stretch Quad Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

40 yards 40 yards 40 yards 40 yards 40 yards 8 30 sec. 30 sec. 10 5 5 5 6 6 5 20 sec. 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 40 yards 40 yards 40 yards 40 yards 8 30 sec. 30 sec. 10 5 5 5 6 6 5 20 sec. 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 10 5 5 5 6 6 5 20 sec. 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

40 yards 40 yards 40 yards 40 yards 20 yards 18 20 20 20 sec. 20 20 sec. 30 18 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 40 yards 40 yards 40 yards 20 yards 18 20 20 20 sec. 20 20 sec. 30 18 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 18 20 20 20 sec. 20 20 sec. 30 18 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

40 yards 40 yards 40 yards 40 yards 40 yards 8 10 10 10 10 8 8 6 10 8 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 40 yards 40 yards 40 yards 40 yards 8 10 10 10 10 8 8 6 10 8 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 8 10 10 10 10 8 8 6 10 8 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Walking Lunge Workout: Jump Squat Mountain Climbers Power Skips Tuck Jumps Clean Pull Dumbbell Hang Shrug Dumbbell High Pull Push Press Barbell Split-Squat Deadlift Glute Bridge Glute Ham Raise Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Partner Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: A-Skips Ankle Band Shuffle High Knees Lateral Skips Lateral Walking Lunge Workout: Back Hypers Bicycle Crunch Med Ball Russian Twist Plank Reverse Crunch Side Plank Sit-Up Superman Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Quad Stretch Saigon Squat Set 1 Set 2 Set 3 Set 4 Rest (min)

Track Off-Season Level II Strength WEEK 4

Friday Exercise Warm-Up: A-Skips Buttkicks High Knees Lateral Skips Shuffle Workout: Dumbbell Squat Explosive Med Ball Rotational Throws Med Ball Throw and Sprint Barbell Lunge Barbell Reverse Lunge Dumbbell Lunge-to-Press Glute Bridge Glute Ham Raise Lat Pulldown Inverted Row Push-Up Pull-Up Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Partner Hamstring Stretch Quad Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

45 yards 45 yards 45 yards 45 yards 45 yards 8 30 sec. 30 sec. 10 5 5 5 6 6 6 20 sec. 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

45 yards 45 yards 45 yards 45 yards 45 yards 8 30 sec. 30 sec. 10 5 5 5 6 6 6 20 sec. 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 10 5 5 5 6 6 6 20 sec. 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

45 yards 45 yards 45 yards 45 yards 20 yards 20 20 20 20 sec. 20 20 sec. 30 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

45 yards 45 yards 45 yards 45 yards 20 yards 20 20 20 20 sec. 20 20 sec. 30 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 20 20 20 20 sec. 20 20 sec. 30 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

45 yards 45 yards 45 yards 45 yards 45 yards 8 10 10 10 10 8 8 6 10 8 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

45 yards 45 yards 45 yards 45 yards 45 yards 8 10 10 10 10 8 8 6 10 8 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 8 10 10 10 10 8 8 6 10 8 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Walking Lunge Workout: Jump Squat Mountain Climbers Power Skips Tuck Jumps Clean Pull Dumbbell Hang Shrug Dumbbell High Pull Push Press Barbell Split-Squat Deadlift Glute Bridge Glute Ham Raise Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Partner Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: A-Skips Ankle Band Shuffle High Knees Lateral Skips Lateral Walking Lunge Workout: Back Hypers Bicycle Crunch Med Ball Russian Twist Plank Reverse Crunch Side Plank Sit-Up Superman Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Quad Stretch Saigon Squat Set 1 Set 2 Set 3 Set 4 Rest (min)

Track Off-Season Level II Strength WEEK 5

Friday Exercise Warm-Up: A-Skips Buttkicks High Knees Lateral Skips Shuffle Workout: Dumbbell Squat Explosive Med Ball Rotational Throws Med Ball Throw and Sprint Barbell Lunge Barbell Reverse Lunge Dumbbell Lunge-to-Press Glute Bridge Glute Ham Raise Lat Pulldown Inverted Row Push-Up Pull-Up Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Partner Hamstring Stretch Quad Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

40 yards 40 yards 40 yards 40 yards 40 yards 8 30 sec. 30 sec. 12 6 6 6 7 7 6 20 sec. 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 40 yards 40 yards 40 yards 40 yards 8 30 sec. 30 sec. 12 6 5 6 7 7 6 20 sec. 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 12 6 5 6 7 7 6 20 sec. 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

40 yards 40 yards 40 yards 40 yards 20 yards 18 20 20 20 sec. 20 20 sec. 30 18 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 40 yards 40 yards 40 yards 20 yards 18 20 20 20 sec. 20 20 sec. 30 18 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 18 20 20 20 sec. 20 20 sec. 30 18 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

40 yards 40 yards 40 yards 40 yards 40 yards 8 10 10 10 10 8 8 6 10 8 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 40 yards 40 yards 40 yards 40 yards 8 10 10 10 10 8 8 6 10 8 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 8 10 10 10 10 8 8 6 10 8 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Walking Lunge Workout: Jump Squat Mountain Climbers Power Skips Tuck Jumps Clean Pull Dumbbell Hang Shrug Dumbbell High Pull Push Press Barbell Split-Squat Deadlift Glute Bridge Glute Ham Raise Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Partner Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: A-Skips Ankle Band Shuffle High Knees Lateral Skips Lateral Walking Lunge Workout: Back Hypers Bicycle Crunch Med Ball Russian Twist Plank Reverse Crunch Side Plank Sit-Up Superman Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Quad Stretch Saigon Squat Set 1 Set 2 Set 3 Set 4 Rest (min)

Track Off-Season Level II Strength WEEK 6

Friday Exercise Warm-Up: A-Skips Buttkicks High Knees Lateral Skips Shuffle Workout: Dumbbell Squat Explosive Med Ball Rotational Throws Med Ball Throw and Sprint Barbell Lunge Barbell Reverse Lunge Dumbbell Lunge-to-Press Glute Bridge Glute Ham Raise Lat Pulldown Inverted Row Push-Up Pull-Up Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hip Stretch Partner Hamstring Stretch Quad Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

45 yards 45 yards 45 yards 45 yards 45 yards 8 30 sec. 30 sec. 12 6 6 6 7 7 6 20 sec. 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

45 yards 45 yards 45 yards 45 yards 45 yards 8 30 sec. 30 sec. 12 6 6 6 7 7 6 20 sec. 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 12 6 6 6 7 7 6 20 sec. 12 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

45 yards 45 yards 45 yards 45 yards 20 yards 20 20 20 20 sec. 20 20 sec. 30 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

45 yards 45 yards 45 yards 45 yards 20 yards 20 20 20 20 sec. 20 20 sec. 30 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 20 20 20 20 sec. 20 20 sec. 30 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

45 yards 45 yards 45 yards 45 yards 45 yards 8 10 10 10 10 8 8 6 10 8 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

45 yards 45 yards 45 yards 45 yards 45 yards 8 10 10 10 10 8 8 6 10 8 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 8 10 10 10 10 8 8 6 10 8 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Lateral Skips Shuffle Workout: Broad Jumps Burpees Jump Squats Power Skips Split-Squat Jumps Tuck Jumps Hang Clean Dumbbell Clean and Press Hang Shrug Dips Pull-Up Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: A-Skips Ankle Band Shuffle Lateral Walking Lunge Shuffle Walking Lunge Workout: Back Hypers 0.5 5 5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 5 5 0.5 0.5 Bicycle Crunch Leg Raise Med Ball Russian Twist V-Ups Reverse Crunch Plank Side Plank Superman Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Track Off-Season Level II Strength WEEK 7

Friday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Lateral Skips Shuffle 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 Workout: Burpees Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Lateral Bounding Power Skips Split-Squat Jumps Lat Pulldown Dumbbell Bench Dumbbell Row 40 yards 40 yards 40 yards 40 yards 40 yards 10 10 10 10 10 10 10 10 10 10 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 40 yards 40 yards 40 yards 40 yards 40 yards 10 10 10 10 10 10 10 10 10 10 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 Set 1 Set 2 Set 3 Set 4 Rest (min)

40 yards 40 yards 40 yards 40 yards 40 yards 40 yards 5 5 5 5 5 5 5 5 5 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 40 yards 40 yards 40 yards 40 yards 40 yards 5 5 5 5 5 5 5 5 5 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 20 yards 20 yards 40 yards 20 yards 20 20 20 20 20 20 20 sec. 20 sec. 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 20 yards 20 yards 40 yards 20 yards 20 20 20 20 20 20 20 sec. 20 sec. 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

Dumbbell Skullcrushers Inverted Row Dumbbell Push-Up-to-Row Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Lateral Skips Shuffle Workout: Broad Jumps Burpees Jump Squats Power Skips Split-Squat Jumps Tuck Jumps Hang Clean Dumbbell Clean and Press Hang Shrug Dips Pull-Up Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: A-Skips Ankle Band Shuffle Lateral Walking Lunge Shuffle Walking Lunge Workout: Back Hypers Bicycle Crunch Leg Raise Med Ball Russian Twist V-Ups Reverse Crunch Plank Side Plank Superman Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Track Off-Season Level II Strength WEEK 8

Friday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Lateral Skips Shuffle 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 Workout: Burpees Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Lateral Bounding Power Skips Split-Squat Jumps Lat Pulldown Dumbbell Bench Dumbbell Row Dumbbell Skullcrushers Inverted Row Dumbbell Push-Up-to-Row Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch 40 yards 40 yards 40 yards 40 yards 40 yards 10 10 10 10 10 10 10 10 10 10 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 40 yards 40 yards 40 yards 40 yards 40 yards 10 10 10 10 10 10 10 10 10 10 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 40 yards 40 yards 40 yards 40 yards 40 yards 10 10 10 10 10 10 10 10 10 10 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 Set 1 Set 2 Set 3 Set 4 Rest (min)

40 yards 40 yards 40 yards 40 yards 40 yards 40 yards 5 5 5 5 5 5 5 5 5 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 40 yards 40 yards 40 yards 40 yards 40 yards 5 5 5 5 5 5 5 5 5 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 40 yards 40 yards 40 yards 40 yards 40 yards 5 5 5 5 5 5 5 5 5 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

40 yards 20 yards 20 yards 40 yards 20 yards 20 20 20 20 20 20 20 sec. 20 sec. 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 20 yards 20 yards 40 yards 20 yards 20 20 20 20 20 20 20 sec. 20 sec. 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 20 yards 20 yards 40 yards 20 yards 20 20 20 20 20 20 20 sec. 20 sec. 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Lateral Skips Shuffle Workout: Broad Jumps Burpees Jump Squats Power Skips Split-Squat Jumps Tuck Jumps Hang Clean Dumbbell Clean and Press Hang Shrug Dips Pull-Up Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: A-Skips Ankle Band Shuffle Lateral Walking Lunge Shuffle Walking Lunge Workout: Back Hypers Bicycle Crunch Leg Raise Med Ball Russian Twist V-Ups Reverse Crunch Plank Side Plank Superman Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Track Off-Season Level II Strength WEEK 9

Friday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Lateral Skips Shuffle 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 Workout: Burpees Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Lateral Bounding Power Skips Split-Squat Jumps Lat Pulldown Dumbbell Bench Dumbbell Row Dumbbell Skullcrushers Inverted Row Dumbbell Push-Up-to-Row Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch 40 yards 40 yards 40 yards 40 yards 40 yards 10 10 10 10 10 10 10 10 10 10 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 40 yards 40 yards 40 yards 40 yards 40 yards 10 10 10 10 10 10 10 10 10 10 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 40 yards 40 yards 40 yards 40 yards 40 yards 10 10 10 10 10 10 10 10 10 10 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 Set 1 Set 2 Set 3 Set 4 Rest (min)

40 yards 40 yards 40 yards 40 yards 40 yards 40 yards 5 5 5 5 5 5 5 5 5 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 40 yards 40 yards 40 yards 40 yards 40 yards 5 5 5 5 5 5 5 5 5 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 40 yards 40 yards 40 yards 40 yards 40 yards 5 5 5 5 5 5 5 5 5 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

40 yards 20 yards 20 yards 40 yards 20 yards 20 20 20 20 20 20 20 sec. 20 sec. 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 20 yards 20 yards 40 yards 20 yards 20 20 20 20 20 20 20 sec. 20 sec. 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 20 yards 20 yards 40 yards 20 yards 20 20 20 20 20 20 20 sec. 20 sec. 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Lateral Skips Shuffle Workout: Broad Jumps Burpees Jump Squats Power Skips Split-Squat Jumps Tuck Jumps Hang Clean Dumbbell Clean and Press Hang Shrug Dips Pull-Up Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: A-Skips Ankle Band Shuffle Lateral Walking Lunge Shuffle Walking Lunge Workout: Back Hypers Bicycle Crunch Leg Raise Med Ball Russian Twist V-Ups Reverse Crunch Plank Side Plank Superman Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Track Off-Season Level II Strength WEEK 10

Friday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Lateral Skips Shuffle 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 Workout: Burpees Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Lateral Bounding Power Skips Split-Squat Jumps Lat Pulldown Dumbbell Bench Dumbbell Row Dumbbell Skullcrushers Inverted Row Dumbbell Push-Up-to-Row Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch 40 yards 40 yards 40 yards 40 yards 40 yards 10 10 10 10 10 10 10 10 10 10 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 40 yards 40 yards 40 yards 40 yards 40 yards 10 10 10 10 10 10 10 10 10 10 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 40 yards 40 yards 40 yards 40 yards 40 yards 10 10 10 10 10 10 10 10 10 10 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 Set 1 Set 2 Set 3 Set 4 Rest (min)

40 yards 40 yards 40 yards 40 yards 40 yards 40 yards 5 5 5 5 5 5 5 5 5 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 40 yards 40 yards 40 yards 40 yards 40 yards 5 5 5 5 5 5 5 5 5 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 40 yards 40 yards 40 yards 40 yards 40 yards 5 5 5 5 5 5 5 5 5 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

40 yards 20 yards 20 yards 40 yards 20 yards 20 20 20 20 20 20 20 sec. 20 sec. 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 20 yards 20 yards 40 yards 20 yards 20 20 20 20 20 20 20 sec. 20 sec. 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 20 yards 20 yards 40 yards 20 yards 20 20 20 20 20 20 20 sec. 20 sec. 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Lateral Skips Shuffle Workout: Broad Jumps Burpees Jump Squats Power Skips Split-Squat Jumps Tuck Jumps Hang Clean Dumbbell Clean and Press Hang Shrug Dips Pull-Up Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: A-Skips Ankle Band Shuffle Lateral Walking Lunge Shuffle Walking Lunge Workout: Back Hypers Bicycle Crunch Leg Raise Med Ball Russian Twist V-Ups Reverse Crunch Plank Side Plank Superman Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Track Off-Season Level II Strength WEEK 11

Friday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Lateral Skips Shuffle 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 Workout: Burpees Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Lateral Bounding Power Skips Split-Squat Jumps Lat Pulldown Dumbbell Bench Dumbbell Row Dumbbell Skullcrushers Inverted Row Dumbbell Push-Up-to-Row Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch 40 yards 40 yards 40 yards 40 yards 40 yards 10 10 10 10 10 10 10 10 10 10 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 40 yards 40 yards 40 yards 40 yards 40 yards 10 10 10 10 10 10 10 10 10 10 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 40 yards 40 yards 40 yards 40 yards 40 yards 10 10 10 10 10 10 10 10 10 10 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 Set 1 Set 2 Set 3 Set 4 Rest (min)

40 yards 40 yards 40 yards 40 yards 40 yards 40 yards 5 5 5 5 5 5 5 5 5 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 40 yards 40 yards 40 yards 40 yards 40 yards 5 5 5 5 5 5 5 5 5 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 40 yards 40 yards 40 yards 40 yards 40 yards 5 5 5 5 5 5 5 5 5 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

40 yards 20 yards 20 yards 40 yards 20 yards 20 20 20 20 20 20 20 sec. 20 sec. 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 20 yards 20 yards 40 yards 20 yards 20 20 20 20 20 20 20 sec. 20 sec. 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 20 yards 20 yards 40 yards 20 yards 20 20 20 20 20 20 20 sec. 20 sec. 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

STACKPERFORMANCECENTER.COM

PERFORMANCE CENTER FUELED BY

Monday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Lateral Skips Shuffle Workout: Broad Jumps Burpees Jump Squats Power Skips Split-Squat Jumps Tuck Jumps Hang Clean Dumbbell Clean and Press Hang Shrug Dips Pull-Up Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min) Wednesday Exercise Warm-Up: A-Skips Ankle Band Shuffle Lateral Walking Lunge Shuffle Walking Lunge Workout: Back Hypers Bicycle Crunch Leg Raise Med Ball Russian Twist V-Ups Reverse Crunch Plank Side Plank Superman Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch Set 1 Set 2 Set 3 Set 4 Rest (min)

Track Off-Season Level II Strength WEEK 12

Friday Exercise Warm-Up: A-Skips Buttkicks Carioca High Knees Lateral Skips Shuffle 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 Workout: Burpees Explosive Med Ball Rotational Throws Explosive Overhead Med Ball Throws Lateral Bounding Power Skips Split-Squat Jumps Lat Pulldown Dumbbell Bench Dumbbell Row Dumbbell Skullcrushers Inverted Row Dumbbell Push-Up-to-Row Cooldown: Butterfly Stretch Calf Stretch Hip Flexor Stretch Lying Glute/Hamstring Stretch Quad Stretch Seated Hamstring Stretch 40 yards 40 yards 40 yards 40 yards 40 yards 10 10 10 10 10 10 10 10 10 10 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 40 yards 40 yards 40 yards 40 yards 40 yards 10 10 10 10 10 10 10 10 10 10 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 40 yards 40 yards 40 yards 40 yards 40 yards 10 10 10 10 10 10 10 10 10 10 10 10 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 Set 1 Set 2 Set 3 Set 4 Rest (min)

40 yards 40 yards 40 yards 40 yards 40 yards 40 yards 5 5 5 5 5 5 5 5 5 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 40 yards 40 yards 40 yards 40 yards 40 yards 5 5 5 5 5 5 5 5 5 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 40 yards 40 yards 40 yards 40 yards 40 yards 5 5 5 5 5 5 5 5 5 5 5 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5

40 yards 20 yards 20 yards 40 yards 20 yards 20 20 20 20 20 20 20 sec. 20 sec. 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 20 yards 20 yards 40 yards 20 yards 20 20 20 20 20 20 20 sec. 20 sec. 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

40 yards 20 yards 20 yards 40 yards 20 yards 20 20 20 20 20 20 20 sec. 20 sec. 20 30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

STACKPERFORMANCECENTER.COM