Warm-Up · RAMPRaise → Activate → Mobilise → Potentiate · ≈ 12 min · one pass | Time__ : __ |
![]() | 1 | Jump RopeRaise · relaxed wrists, quiet feet | 3 min | | ![]() | 2 | Glute BridgeActivate · 2-s squeeze before heavy hinging | 2 × 12 | | ![]() | 3 | Cat-CowMobilise · segment by segment with breath | 8 + 8 | | ![]() | 4 | Shuttle RunPotentiate · build to 80% on the last run | 3 × 20 m | |
A · Agility Drill Series4 × 10 m · full recovery between reps (walk back) | Time__ : __ |
![]() | 1 | L-Drillstay low, drive the ground away | 4 passes | | ![]() | 2 | Lateral Shufflefast turnover, light feet | 4 passes | | ![]() | 3 | Shuttle Runstay low, drive the ground away | 4 passes | |
Progression: If output drops >5% across reps, the pace was too hot — start the next rep 2 s slower. B · Sports Throwstechnique first · drop bar between reps · rest 2 min | Time__ : __ |
![]() | 1 | Overhead Throwcrisp hip snap every rep | 4 × 6 | | ![]() | 2 | Rotational Throwcrisp hip snap every rep | 4 × 6 | | ![]() | 3 | Wall Ballcrisp hip snap every rep | 4 × 6 | |
| C · Game-Speed Circuit3 rounds · 30 s work / 30 s rest · 90 s between rounds · pace RPE 8 | Time__ : __ |
![]() | 1 | Hill Sprintfast turnover, light feet | 30/30 s | | ![]() | 2 | Hurdle Hopland silent, absorb through hips | 30/30 s | | ![]() | 3 | Burpee Pull-Upsteady breathing rhythm | 30/30 s | | ![]() | 4 | Jump Ropequality over speed, always | 30/30 s | |
Rounds D · Midline2 rounds · slow and owned · 45 s rest between rounds | Time__ : __ |
![]() | 1 | Suitcase Carryanti-rotation — nothing moves | 3 × 30 s | | ![]() | 2 | Hollow Holdno lumbar extension | 3 × 12 | |
Rounds Cool-Down · Targeted≈ 10 min · today's tissues get the minutes | Time__ : __ |
![]() | 1 | Easy Walk — deep breathsBring HR under 100 before you stretch | 3 min | | ![]() | 2 | Calf Stretch WallJumps done — long calves, straight knee | 45 s/leg | | ![]() | 3 | Figure-Four StretchLunges done — glutes get the minute | 45 s/side | | ![]() | 4 | Box Breathing4-4-4-4 — leave calmer than you arrived | 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
