ABCDEF
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U9/10U11+Exercise Name on Program SheetU9/U10U11 and UpComment and Concerns
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11Reverse Warrior Lunge
https://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=true
https://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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22Quadruped Abductor Rock Backshttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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33Single Leg Forward Reach to Knee Hikehttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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44World's Greatesthttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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55Forward Skip with Alt. Arm Rotationshttps://youtu.be/bInNeW5EtD0https://youtu.be/bInNeW5EtD0
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66High knee cariociahttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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77Forward hop and stickhttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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88Shuffle to basehttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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99Rapid Fire (controlled Movement) High Kneeshttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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1010CMJ Stick Landinghttps://youtu.be/a0nU8ctdd8Mhttps://youtu.be/a0nU8ctdd8M
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1111Deadbughttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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1312Goblet Squat (3311 temp)https://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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13BB Back Squat (2311 tempo) - maintain at Goblet if load not >45 lbs-https://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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14Chin-up Eccentrics-https://youtu.be/4iJj5lEGmyM
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14Chin-ups (Partner Assisted if needed)-chin up!
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15DB RFESS with 2211 tempo (2 down, 2 pause @ bottom, 1 up, 1 pause at top)--https://youtu.be/5ByVoseGvM8
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15Single Leg Deadlift (2211 tempo)-https://youtu.be/sxz1t87YuLw
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16Push Ups (If < 10 reps move to incline)-push up!
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16Push-ups (3211 tempo)-https://youtu.be/rQJiwQYMQuQ
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1817High Quality Hill Runrun!run!
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17Skipping Series - Forward A-https://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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18Skipping Series - Lateral A-https://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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19Skipping Series - Lateral A with Cross-https://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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1920Lateral Squathttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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1521Hip Hinge Isometrichttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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2022Prisoner Forward Lunge with Rotationhttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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2123Reactive Ankle Hopshttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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2224Lateral Hop and Stick (3 variants - box, hurdle, cone)https://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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2225Double Cross Over to Basehttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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2326Sprint run!run!
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2427Bound: Stick Landing (lateral bound and stick)https://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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2528Front Plank - with Deep Diaphragmatic Breathinghttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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29Romanian Deadlift / Loaded Hip Hinge - must be able to complete Hip Hinge Iso with proficiency for 45s before doing RDL-https://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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30Hollow Body Holds-run!
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31Thoracic Bridge Rotation to Eccentric Push-https://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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2632Feet Elevated Hamstring Isometrichttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=truehttps://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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33Stepper Quick Feet-https://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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34Partner Resisted Reverse Low Walk * increase distance each week-https://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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35Side Plank (with KB hold)-https://www.youtube.com/playlist?list=PLp4AKT9bBwTqWl36Tz94TM5s2J-WmIGAs&disable_polymer=true
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365 yard Shuffle to Base and Return-see explanationShuttle 5m, sprint 10m (fwd) and stop in athletic position
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36Back Pedal to Sprint to Base -see explanationback pedal 5m, sprint 10m and stop in athletic position
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37DB Split Quat (3511 tempo)-https://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=true
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12Goblet Squat Isometric Holdhttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=true-
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14Eccentric PushUp to Pause (lower as slow as possible, hold bottom for long as possible)https://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=true-
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16TRX Rowhttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=true-
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17Chin Up Isometric Hold @ Tophttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=true--
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27Chin Up Isometric Hold @ Bottomhttps://www.youtube.com/playlist?list=PL6NKxjsL-PmCaQ5us5w-elL4ohs7ZFcoA&disable_polymer=true-