Thursday – Lower Power & Lateral Resilience
Enhance leg drive, lateral quickness, and resilience against checks and direction changes. This workout combines heavy lifts, plyometrics, and lateral strength training for peak performance.
Warmup
Warm-UpHeat
5 min brisk walk or easy jog repsHip CARs
Ankle CARs
McGill Big 3
curl-up
1 sets8/side repsside-plank
1 sets20–30s/side repsbird-dog
1 sets6/side repsLateral bounds (Heidens): (stick landings)
4 sets3/side repsCossack squats (controlled)
2 sets6/side repsAdductor ISO squeeze (ball)
2 sets20s repsKnee-to-wall
1 sets10/side repsFalling starts: m
6 sets10 repsRamp sets
front squat 2–3 easy sets (bar speed focus) reps
Superset 1
SupersetSuperset 2
SupersetSuperset 3
SupersetDaily Micro-Core
McGill curl-up
8/side repsSide plank
20–30s/side repsBird-dog
6/side reps