STRENGTH TRAINING WORKOUTS

PLYOMETRIC STRENGTH 
items needed: mat, dumbbells, chair

Warmup
Push to Lunge Rotation - 10 reps per side, alternating
Single-Leg Glute Bridge - 10 reps per side

Workout (3 rounds, one minute rest between)
Farmer's Carry in Place March: 10 reps per side with dumbbells, alternating
Bulgarian Split Squat: 10 reps per side with dumbbells
Single Leg Push-Off: 10 reps per side
Calf Raises: 15 reps (optional dumbbells)

Cooldown
Sitting Glute Stretch: 5 reps per side
Flossing: 5 reps per side


STABILITY STRENGTH
items needed: mat, dumbbells, resistance band

Warmup
Windmill: 10 reps per side, alternating
Bird Dog: 10 reps per side

Workout
Quadruped Row: 10 reps per side with one dumbbell
Single-leg Deadlift to Row: 15 reps per side with two dumbbells
Standing March with Resistance Band: 15 reps per side (medium weight band)
Goblet Squat: 15 reps with one dumbbell

Cooldown
Hip Flexor Stretch: 5 reps per side
Flossing: 5 reps per side


HYBRID STRENGTH
items needed: mat, dumbbells, resistance band

Warmup
Lunge to Rotation - 10 reps per side
Single Leg Lower - 10 reps per side

Workout (3 rounds, one minute rest between
​Inline Lunge - 10 reps each side with two dumbbells
Double-Leg Hop - 15 reps
Clamshell - 10 reps on each side with resistance band
Renegade Row - 20 reps, alternating with dumbbells

Cooldown
Thoracic Opener - 5 reps per side
Flossing - 5 reps per side


MOBILITY 1
items needed: mat, towel

Ankle Mobility - 10 reps per side
Hip Mobility - 5 reps per side
Adductor Mobility - 5 reps per side
Hamstring Stretch - 5 reps per side
Windmill - 10 reps per side, alternating
Figure-Four Stretch - 5 reps per side
Quadruped to Downward Dog - 10 reps
Modified Pretzel Stretch - 5 reps per side
Lunge to Rotation - 5 reps per side, alternating
Alternating Reverse Four-Point Bridge - 20 reps, alternating