2 Day,12 Week Lacrosse Program

~ 5 minutes - Spend 10 rolls or about 30s at each area Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads x10ea

~ 5 minutes Hip Rotator Stretch x.20s ea Wall Quad Stretch x .20s ea Quadruped Alternating Hip IR x5ea V Stance T Spine Rot. x5ea Standing Ankle Mob x8ea

Movement: Activation/Motor Control Phase 1

~ 3-5 minutes 2 Leg Hip Lift x5 Floorslide x5 Band Supported Leg Lower x5ea (if no band, unsupported is ok) Supine Hip Flexion Hold 3x :05ea

Linear Day Phase 1 Dynamic

~ 5 minutes - Dynamic Warm Up: This can be done outside or wherever you have any space. Complete each movement once for 10 yards (this is a great warm up before work outs but also before practice and game days) Knee to Chest Leg Cradle Walking Quad Stretch Reverse Lunge to Hamstring Backwards 1 Leg SLDL A Skip Linear March High Knees Quick Switches Heels Up Knees Up Straight Leg Skip Straight Leg Walk Back Pedal Backwards Run

~ 5-10 minutes - Catch your breath fully in between exercise - Are you In-Season? Go through this twice around instead of 3x - Don't have a medicine ball or wall to throw against? Replace both throws with a simple MB Slam x8 Rotational 1 arm chest pass 3x5ea Standing OH Throw 3x5 Hurdle Jump + Stick 3x5 Medial/Lateral Hop + Stick 3x3ea Standing 10yd Sprint 3x1

Timed 10yd Sprint

1 x 3

Hang Clean (Pos. 1)

3 x 5

Half Kneel Inline Chop

2 x 8

Front Plank

2 x 20

Skater Squat

2 x 8

Chin Up

2 x 8

Bottoms Up Split Squat

2 x 8

Push Up

2 x 8

1 DB SLDL

2 x 8

Tempo Run

1 x 10 @ 15

~ 5 minutes - Spend 10 rolls or about 30s at each area Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads x10ea

~ 5 minutes Hip Rotator Stretch x.20s ea Wall Quad Stretch x .20s ea Quadruped Alternating Hip IR x5ea V Stance T Spine Rot. x5ea Standing Ankle Mob x8ea

Movement: Activation/Motor Control Phase 1

~ 3-5 minutes 2 Leg Hip Lift x5 Floorslide x5 Band Supported Leg Lower x5ea (if no band, unsupported is ok) Supine Hip Flexion Hold 3x :05ea

Movement: Mixed Linear/Lateral Warm-up

~ 5 minutes - Dynamic Warm Up: This can be done outside or wherever you have any space. Complete each movement once for 10 yards (this is a great warm up before work outs but also before practice and game days) Inchworm x10yd Knee to Chest x3ea Leg Cradle x3ea Walking Quad Stretch x3ea Backwards 1 Leg SLDL x3ea Reverse Lunge Hamstring x3ea 2 Leg Linear Bounce x10yd 2 Leg M/L Bounce x10yd ea A Skip x10yd Lateral Skip x10yd ea High Knees x10yd up and back Heels Up Knees Up x10yd Shuffle x10yd ea Straight Leg Walk x10yd Straight Leg Skip x10yd Carioca x10yd ea Back Pedal x10yd Backwards Run x10yd

~ 5-10 minutes - Catch your breath fully in between exercise - Are you In-Season? Go through this twice around instead of 3x - Don't have a medicine ball or wall to throw against? Just stick with MB Slams MB Slam 3x5 Chest Pass 3x5 Side Toss 3x5ea Hurdle Jump to Stick 3x5 M/L Hurdle Hop to Stick 3x3ea

Using the gun

Feet Set Strong Hand Shot

Feet Set Weak Hand Shot

Timed 10yd Sprint

DB snatch

3 x 5

TK Anti Rotation Press Out

2 x 8

Side plank

2 x 20

Half Kneel Alt OH Press

2 x 8

Goblet squat

2 x 8

Ring Rows

2 x 8

Eccentric Slideboard Leg Curl

2 x 6

Suitcase carry

2 x 25

Tempo Run

1 x 10 @ 15