Standard Prep
- Jump rope — 3 min (progress to 60–90s continuous bouts)
- Mobility Flows
- Ankle mobility flow — 3 reps in-line, 3 reps perpendicular (just toes) per leg
- Split squat flow — 3×/side
- Hip mobility flow — 3×/side
- Core
- Ab roller 2×10
- Side plank 10×10s/side
- Bird-dog 10×10s/side
- Bretzel — 3×/side
Day 1 — Lower (Squat–Hinge) + Trunk
Power
- Single-arm kettlebell swings 2×15/side
Strength
- Front squat (elevated heels) 4×5
- Barbell Romanian deadlift 3×6–8
- Front-foot-elevated split squat (goblet) 3×8/side
- Suitcase carry 3×30–40m/side
Prehab/Balance
- Copenhagen adduction 2×8–12/side
- Pallof press (cable, 2s hold) 2×10/side
Day 2 — Upper Push/Pull + Rotation Control
Power
Strength
- Barbell bench press 4×5–6
- Military press 2×6–10
- 1-arm cable row 3×8/side
- 1-arm pull downs 3×8/side
Prehab/Rotation
- Cable external rotation @ ~90° 2×12–15
- Face-pulls 2×12–15
Day 3 — Posterior Chain + Unilateral/Rotation
Power
- Landmine rotational clean-to-press 3×3/side
Strength
- Conventional deadlift 4×3–5
- Walking lunge 3×8/leg
- Seated cable row 3×8–10
- Cable chop 2×10/side
Prehab/Balance
- Nordic hamstring 2×3–5
- Single-leg RDL 2×8/side