OFF SEASON WORKOUTS / FORWARDS

Week 3 · Lower Strength & First-Step Power

The acceleration session. Jumps and throws while you are fresh, then heavy hip extension and single-leg strength — the two things that decide how hard your first three strides are. Week 3 of 4 — the heaviest week. Fewer reps, longer rest, full intent.

Warm-UpPowerMain StrengthSingle-Leg StrengthPosterior Chain & Groin+2 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~66' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets5 min repsEasy spin, nose breathing.Rest 0

World's Greatest Stretch

1 sets5/side repsRest 0

Banded Hip Flexor March

1 sets10/side repsTall posture, hard knee drive.Rest 0

Glute Bridge

1 sets12 repsRest 0

Half-Kneeling Ankle Rock

1 sets10/side repsRest 0

Split-Squat Jump

1 sets3/side repsPrimer only — sub-maximal.Rest 0

● SUPERSET

Power

EXERCISES

TOTAL SETS

A15 SETS

Broad Jump

5 sets3 repsJump for distance, land soft, reset fully between reps.Rest 120

A24 SETS

Medicine Ball Scoop Toss

4 sets4 repsLoad the hips, throw it as high as you can. Nothing held back.Rest 120

● STRAIGHT SETS

Main Strength

EXERCISES

TOTAL SETS

C14 SETS

Trap Bar Deadlift

4 sets4 repsPush the floor away. Hips and shoulders rise together.Rest 180

● SUPERSET

Single-Leg Strength

EXERCISES

TOTAL SETS

A14 SETS

Rear-Foot-Elevated Split Squat

4 sets6/side repsLong stride, front shin vertical, chest tall.Rest 120

A23 SETS

Banded Hip Flexor March

3 sets12/side repsThe recovery half of the stride — drive the knee, do not swing it.Rest 60

● SUPERSET

Posterior Chain & Groin

EXERCISES

TOTAL SETS

A13 SETS

Stability Ball Hamstring Curl

3 sets10 repsHips high the whole set.Rest 75

A23 SETS

Cable Hip Adduction

3 sets10/side repsSlow out, strong in. Groin insurance — never skip it.Rest 75

● STRAIGHT SETS

Finisher

EXERCISES

TOTAL SETS

F16 SETS

Sled Push

6 sets15 m heavy repsHeavy, low, driving. Walk back to recover.Rest 120

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Adductor Rockback

1 sets8 slow repsBreathe out at the end of each rep.Rest 0

90/90 Hip Switch

1 sets6/side repsRest 0

Stationary Bike

1 sets4 min repsVery easy — flush the legs.Rest 0

Week 3 · Lower Strength & First-Step Power

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