Lower Body Warm-Up:

Bowler Squats: 

1 Leg Squat Off box

Seated Dissociation 

90/90 Hip ER/IR w back heel raise (instead of iso hold w heel, its just 5 raises per side)

Lying Band Leg Lower

1/2 kneeling quad/ hip 

Lying ankle circle

Anti-Rotation press (ath. Stance) 

Pogo Jumps

Upper Body Warm-Up:

Quadruped Beast iso Hold

T-spine rotation from hands/knees

Banded Shoulder Wall Flexion

Banded Upright rows

Banded Shoulder Press

Bear Crawls

Medicine Ball Exercises

Tall Kneeling Chest Toss To Wall

Tall Kneeling Hip Toss To Wall

MB OH Slams from Ath. Stance

MB ½ kneeling OH Slams

Plyometrics:

Snapdown to Box Jumps

Weighted Seated Vertical Jumps

Lateral Hurdle Jumps

Ice Skaters w stick

Main Exercises:

Static Clean Pull

Trap Bar Squat Jump

Trap Bar Deadlift

Deadbug (legs only)

DB Split Squats

½ kneeling KB Belly up iso hold

Lateral Lunge

1-leg Hip Bridge iso hold

Landmine Tall Kneeling 1-arm Press

½ kneeling 1-arm cable row

DB Bench Press w full twist

½ kneeling face pulls

Lying Band Hip Flexion

2-position adduction squeeze - 2nd position is with legs up at 90 degrees (like you're doing a reverse crunch)

1/2 kneeling Hi-Lo CHop

Floor seated DB Shoulder press

Inverted Rows

Alternating leg lowers

Overhead Triceps extensions

Heavy 2-DB Farmer Walks

Goblet Squat with heels elevated

BB Double Leg RDL

D2 Flexion

DB Step-ups w 3 sec lower