Explosive Training

15 Minute at Home: Foam Roll, Mobility & Stretch

POSTERIOR WARMUP: 2 SETS
Good Mornings: 20 x 45lbs
Stiff Leg Deadlifts: 10 reps x 45lbs
Back Extensions: 20 reps
Toes to Bar: 10 reps

BOX SQUAT w/ Bands
10 x 135lbs, 5 x 225lbs, 5 x 275lbs, (2) 3 x 315lbs

Speed Deadlifts: (4) 10 x 135lbs

CIRCUIT 4 rounds
Cleans: 10 x 135lbs
DB Single Arm Clean & Jerk: 10 x 70lbs

SPEED BENCH w/ Bands
(5) 5 x 135lbs

Walking Lunges: 300m

LOW BACK & CORE GPP
45 Degree Back Extensions: 3 sets of 15 reps
Ab Wheels: 4 Sets of 25 reps
Weighted Crunch: 4 sets of 15 @ 150lbs
Cable Crunches: 4 sets of 25 @ 100lbs

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