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Crossover Power

Train to get the speed and crossover power of Conor McDavid

Warmup

Warm-Up

  • Hip Controlled Articular Rotation (CAR)

    1 sets6 repsper sideRest 0

  • Prisoner Squats

    1 sets12 repsRest 0

  • Lateral Reaching Lunges

    1 sets6 repsper sideRest 0

  • Hip circles

    1 sets12 repseach directionRest 0

  • Frog Squats

    1 sets12 repsRest 0

  • T Push-ups

    3 sets6 repsper sideRest 0

  • 1 sets12 reps

  • Pushups

    1 sets12 reps

Activation Routine

  • Lunge Jumps

    1 sets6 repsper side

  • Box Jump - 1 Leg Landing

    1 sets6 repsper side

Superset 1

Superset

  • Lateral Prowler Push

    4 sets5 meters per sideRest 10

  • Crossover Hurdle Jumps

    4 sets3 repsper directionRest 120

Superset 2

Superset

  • BB Front Squat

    4 sets5 repsRest 10

  • 180-Degree Squat Jumps

    4 sets3 repsper sideRest 120

Superset 3

Superset

  • Banded Lateral Lunges w/ DBs

    3 sets5 repsper sideRest 0

  • Copenhagen Plank

    3 sets10 secs per sideRest 0

  • BB Hip Thrust

    3 sets10 repsRest 0

  • Slider Rollout

    3 sets10 repsRest 90

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