Follow along with Mia as she does a complete RPR® warm up using the full Wake Up Drill™ sequence. Change your life, one day at a time, in just 3 mins a day!

https://www.reflexiveperformance.com/online-courses

Keep your eyes fixated on a specific target during the whole drill.
Move a ball around your hips/waist.
Do math while you are doing the drill. Pick a number and subtract 3 and say it out loud. Example: 101, 98, 95, 92, 89, 86, 83, 80, 77, 74, 71, 68 etc.

https://www.xlathlete.com/blog/the-goat-performance-drill-raise-your-performance-ceiling/

Percentage of Back Squat 1-Rep Max:

Set 1: 86%, Set 2: 86%, Set 3: 86%, Set 4: 86%

Resistance equipment: Attach resistance chains to add resistance to your sprint. Make sure the equipment is securely fastened to your body or the sled, ensuring it won't come loose during the sprint.

Starting position: Position yourself in a low, athletic stance with your feet slightly staggered. Place your front foot slightly ahead and under your hip, while the back foot should be positioned with the heel slightly off the ground.

Claw the ground with the big toe: Focus on forcefully clawing the ground with your front foot's big toe. This action will help generate power and initiate the drive phase of the sprint.

Maintain a slightly bent knee: Keep a slight bend in your knee throughout the sprint. This position allows for quick and powerful movements, promoting efficient force production.

Triphasic Thoracic Tuck Method: The Triphasic Thoracic Tuck Method focuses on engaging the anterior sling muscles, which include the abs, obliques, and hip flexors. During the sprint, concentrate on engaging these muscles by maintaining a slight tuck of the thoracic spine and activating your core.

Percentage of Bench Press 1-Rep Max:

Set 1: 60%, Set 2: 60%, Set 3: 60%, Set 4: 60%

Percentage of Bench Press 1-Rep Max:

Set 1: 46%, Set 2: 46%, Set 3: 46%, Set 4: 46%

Body Positioning: Ensure that the leg opposite the supporting leg is straight, with the heel firmly planted on the floor. The supporting leg should be slightly bent for stability.

Arm Placement: The arm on the side opposite the straight leg will be used to perform the rowing motion. Make sure the arm is extended fully, with the hand grasping the handle or resistance band securely.

Rowing Motion: Initiate the rowing motion by pulling the arm back towards the torso, engaging the muscles of the back and upper arm.

Punching Forward: After completing the rowing motion, instruct the individual to punch forward with the rowing arm. This adds an additional element of core and upper body engagement, activating the muscles of the chest and shoulder.

Alignment and Posture: Ensure that the individual maintains good alignment and posture throughout the exercise. The spine should be neutral, the shoulders relaxed, and the chest open. Discourage rounding of the shoulders or excessive leaning.

Staggered Position: Begin with your hands staggered, with one hand slightly higher than the other. The lower hand should be on the same side as the foot that's on the ground.

Explosive Movement: Focus on generating power and explosiveness as you execute the movement. Drive off the ground forcefully with your legs and hips to initiate the upward motion.

Alternate Stagger: As you explode up, quickly switch the position of your hands and feet. The hand that was lower should now be higher, and vice versa. This helps to evenly distribute the work and engage different muscles.

Coordination: Pay attention to the coordination between your hands and feet. The timing of the hand switch should be synchronized with the foot movement to maintain balance and efficiency.

Forceful Hand Strikes: When your hands reach the top of the movement, drive them forcefully into a pad or target. This helps to develop upper body power and adds an element of resistance to the exercise.

Percentage of Bench Press 1-Rep Max:

Set 1: 5%, Set 2: 5%, Set 3: 5%, Set 4: 5%

Stance and Positioning: Emphasize the importance of a balanced stance with the right foot slightly ahead of the left foot. This provides stability and enables quick movement.

Grip and Ball Control: Teach the players to have a secure grip on the ball, ensuring that they have control throughout the motion. This is especially important during the violent slam.

Timing and Rhythm: Emphasize the importance of timing the movement with the correct footwork. Players should coordinate the slam with the landing of their right foot, allowing for a smooth and explosive motion.

Arm Swing: Teach the players to extend their arms fully overhead with the ball before the slam. Emphasize using the entire arm to generate power and control during the downward motion.

Slam Technique: Encourage players to slam the ball forcefully into the ground, using their entire body to maximize power. Emphasize a controlled yet aggressive movement, focusing on accuracy and consistency.

Percentage of Bench Press 1-Rep Max:

Set 1: 3%, Set 2: 3%, Set 3: 3%, Set 4: 3%

Foot positioning: Ensure that the feet are aligned with a slight stagger, with the lead foot slightly behind the back leg. This staggered stance helps with stability and allows for a smoother transfer of power from the lower body to the upper body during the throw.

Hip movement: Emphasize initiating the throwing motion from the hips. The hips play a crucial role in generating power and transferring it through the body. As the thrower, focus on rotating the back hip forward explosively to create torque and generate power.

Sequential movement: Teach the thrower to initiate the throw by driving the back hip forward, followed by a transfer of energy through the core, shoulder, and arm. Emphasize the importance of a smooth and sequential transfer of power from the lower body to the upper body, leading to an efficient and powerful throw.

Arm action: Encourage a strong and dynamic arm action. The throwing arm should follow a natural throwing path, with the elbow leading and the arm accelerating through the release point. Focus on maintaining good arm mechanics, such as keeping the elbow up and following through with a full extension of the arm after releasing the ball.

Percentage of Bench Press 1-Rep Max:

Set 1: 1%, Set 2: 1%, Set 3: 1%, Set 4: 1%

Ipsilateral stance: Assume an ipsilateral stance with your left arm and left leg forward. This means that the same-side arm and leg are in front. This alignment promotes coordination and stability during the exercise.

Arm position: Extend your left arm out to the side at shoulder level, with the elbow bent at a 90º angle. Your palm should be facing towards you, allowing for a strong grip on the band.

Forceful hitting action: Focus on forcefully hitting the band with your forearm and wrist. Generate power from the muscles of your forearm, including the flexors and extensors, to create a quick and explosive movement.

Repetition and band clearance: Come off the band each repetition by retracting your forearm and wrist 2 to 3 inches from the point of contact. This ensures a full range of motion and allows for maximum force generation on each hit.

Speed and intensity: Repeat the hitting action as fast as possible while maintaining control and proper form. Emphasize the speed and intensity of each repetition, focusing on quick and powerful movements to engage the muscles effectively.

Posture: Stand tall and maintain an upright posture throughout the exercise. Keep your chest lifted, shoulders back and down. This helps maintain stability and proper alignment while maximizing the transfer of force.

Push foot down and drive knee into the pad while maintaining a low heel: Instruct the athlete to focus on pushing their foot down into the ground or pad with force.
Emphasize the importance of generating power from the foot and ankle by actively engaging the muscles. Instruct them to drive their knee forward and upward into the pad while maintaining a low heel position.

Starting in a standing position with good posture:
Emphasize the importance of a strong and balanced starting position.
Instruct the athlete to stand tall with their feet hip-width apart.
Dropping down quickly while pulling yourself into the ground:
Teach the concept of "loading" or "coiling" by instructing the athlete to drop their hips down and back.
Encourage them to maintain a slight forward lean while keeping their weight on the midfoot or the balls of their feet.
Emphasize the importance of quick and explosive movement rather than a slow descent.
Instruct the athlete to actively pull themselves into the ground, engaging their lower body muscles.
Landing in an athletic stance:
Teach the ideal landing position, which is a balanced and stable athletic stance.
Encourage them to keep their chest up, back straight, and shoulders over their knees and toes.
Exploding straight up:
Emphasize the importance of a vertical jump, directing their energy straight up rather than forward.
Teach them to fully extend their body at the top of the jump, reaching for maximal height.

Pronate hand on the swinging leg side: When performing the exercise, position your hand on the swinging leg side in a pronated (palm down) grip. This hand position provides stability and control during the movement.

Supinate hand on the fixed leg side: On the fixed leg side, place your hand in a supinated (palm up) grip. This hand position helps stabilize the body and supports proper movement mechanics.

Drive through the big toe to fully extend the fixed leg: As you push off the ground, focus on driving through the big toe of your fixed leg. This action generates power and allows for full extension of the fixed leg, maximizing force production.

Push hips forward, not up: Instead of focusing on lifting your hips upward, emphasize pushing your hips forward. This movement engages the glutes and hip extensor muscles, promoting a powerful and explosive drive.

Drive the opposite knee forward: Simultaneously with the hip extension, drive the knee of the swinging leg forward. This action helps maintain balance, control, and forward momentum.

Finish at a 45-degree angle: Aim to finish the movement with your body positioned at a 45-degree angle relative to the ground. This angle optimizes power transfer and sets you up for the next repetition or movement.

Loop Bands Placement: Start by positioning the loop bands under your armpits, ensuring they are securely in place. This placement helps provide resistance and assists in developing explosive power during the exercise.

Box Jump Technique: Set up a box or elevated surface that is appropriate for your ability level. Position yourself with the non-jumping leg on the ground to the side of the box, and the jumping leg on top of the box. Maintain a stable and balanced stance before initiating the jump.

Switching Legs: Focus on explosiveness and speed when switching legs during each repetition. As you jump, quickly switch the position of your legs in mid-air, landing with the opposite leg on top of the box and the initial jumping leg on the ground to the side. Ensure that each leg gets an equal opportunity to be the jumping leg.

Maximum Jump Height: Strive to jump as high as possible during each repetition. Generate maximum power and force through a combination of explosive leg drive and arm swing. Extend your hips, knees, and ankles fully to maximize vertical jump height.

Punching the Box: Emphasize a forceful downward punch with the jumping leg as you land on the box. Drive through the big toe to create a powerful and explosive landing. Imagine trying to punch through the box with your jumping leg to enhance the force production and absorption.

Triphasic Triple Stack: The Triphasic Triple Stack is a training concept that emphasizes three distinct phases of muscle contraction: eccentric, isometric, and concentric. This exercise can incorporate these phases by focusing on the eccentric lowering phase during the landing, the isometric phase during the landing stability, and the concentric phase during the explosive jump.

Resistance equipment: Attach resistance chains to add resistance to your sprint. Make sure the equipment is securely fastened to your body or the sled, ensuring it won't come loose during the sprint.

Forceful foot drive: Focus on forcefully driving your foot into the ground as you initiate the movement. Imagine pushing the ground away from you with maximum power. This action helps engage the posterior chain muscles, such as the glutes, hamstrings, and calf muscles.

Straight legs: Keep your legs straight throughout the movement, emphasizing the activation of the posterior chain. Avoid bending your knees during the initial phase of the exercise to maximize the engagement of the target muscle groups.

Engage the posterior chain: Concentrate on activating and driving with the posterior chain muscles. Visualize using your glutes, hamstrings, and calf muscles to generate power and propel yourself forward against the resistance.

Maintain proper alignment: Focus on maintaining a neutral spine and proper alignment throughout the exercise. Avoid rounding your back or hunching your shoulders.

Percentage of Bench Press 1-Rep Max:

Set 1: 1%, Set 2: 1%, Set 3: 1%

Positioning: Start in a kneeling position on all fours with your knees directly under your hips and your hands directly under your shoulders. Place the band in front of you and ensure it is securely anchored or held by a partner.

Ipsilateral setup: Set up in an ipsilateral position, meaning the same knee is forward as the working arm. This alignment helps promote coordination and stability during the exercise.

Forceful arm raise: Forcefully raise the working arm into the band, extending it straight in front of you. Focus on generating power and speed during the movement, engaging the muscles of the shoulder, chest, and upper back.

Complete arm lift: Ensure that the working arm comes completely off the band at the top of each repetition. This allows for a full range of motion and helps maximize muscle activation.

Parallel chest to the ground: Maintain a parallel position of your chest to the ground throughout the exercise. Avoid arching or rounding your back. Engage your core muscles to stabilize your torso and promote proper alignment.

Level shoulders: Keep your shoulders level and avoid allowing one shoulder to dip lower than the other. This promotes balanced muscle activation and prevents compensatory movements.

Start in a contralateral stance: Stand with your opposite leg or working arm forward. For example, if you are holding the resistance band with your right hand, your left leg should be forward.

Position your hip: The hip on the side where the band is anchored should be slightly pointed or coiled toward the band anchor point. This positioning helps generate power and engage the core muscles effectively.

Prepare for the movement: Hold the resistance band with both hands, with your hands positioned at chest level and the band stretched across your body.

Execute the movement: Violently raise the band across your body at a 45-degree angle. This means you should forcefully pull the band from one side of your body to the opposite side, creating a diagonal line at a 45-degree angle.

Focus on control and power: Maintain control throughout the movement, engaging your core and stabilizer muscles. Generate power as you raise the band, emphasizing explosive force to challenge the muscles.

Toes up: Pay attention to keeping your toes up throughout the exercise. This position helps engage the muscles in your foot and ankle, promoting stability and control.

Drive with the inside of the foot and big toe: Focus on driving off the ground with the inside of your foot and the big toe. These areas of the foot provide optimal power and force generation for efficient movement.

Drive the big toe across the foot: As you push off, imagine driving the big toe across the foot, moving it laterally towards the opposite side. This action activates the muscles in the foot and promotes proper foot mechanics.

Minimize knee bend: Focus on keeping your knees relatively straight throughout the exercise. Avoid excessive bending or flexion of the knees. This encourages the use of your feet and ankles to generate force, promoting lower leg strength and efficiency of movement.

Utilize feet and ankles: Emphasize the activation of the muscles in your feet and ankles to generate force. Concentrate on pushing off and propelling yourself forward primarily through the muscles in your feet and ankles. This will help improve foot and ankle strength and enhance overall athletic performance.

Make noise with your feet: Aim to generate as much noise as possible with your feet during the exercise. This can be achieved by actively striking the ground with force. The sound produced can indicate the intensity and power of your foot movements, helping you monitor and enhance your performance.

Focus on less ground contact: Strive to minimize the amount of time your feet spend in contact with the ground. Rapid and efficient foot strikes contribute to faster movement and improved agility. Concentrate on quick and purposeful foot placements to reduce ground contact time.

Engage muscles of the feet and ankles: Pay attention to activating the muscles in your feet and ankles throughout the exercise. This includes the muscles of the arch, toes, and lower leg. Develop a strong mind-muscle connection and focus on actively contracting these muscles to generate force and produce the desired foot noise.

Percentage of Bench Press 1-Rep Max:

Set 1: 22%, Set 2: 22%, Set 3: 22%

Oscillatory Movement in the Top Half ROM: Instruct the person to perform an oscillatory movement, focusing on the top half of the range of motion (ROM). This means the movement should primarily occur from halfway through the range to the end position. Emphasize control and stability during this movement pattern.

Pull Down and Push Up with Maximum Force and Speed: Encourage the individual to exert maximum force and speed while pulling down and pushing up. This generates power and helps engage the muscles more effectively. However, emphasize the importance of maintaining control and proper form throughout the exercise.

Ipsilateral Position: Instruct the person to perform the movement in an ipsilateral position, meaning the opposite arm and opposite leg are positioned against a pad or support. This stance enhances stability and ensures balanced muscle engagement throughout the exercise.

Percentage of Bench Press 1-Rep Max:

Set 1: 9%, Set 2: 9%, Set 3: 9%

Contralateral Stance: Begin the exercise with your opposite leg forward compared to the working arm. This stance provides stability and balance during the movement. For example, if you are using your right arm, your left leg should be forward.

Speed and Force: Focus on generating maximum speed and force when pulling and pushing the bar. This explosive movement will engage more muscle fibers and improve power output. Emphasize an aggressive and quick action throughout the exercise.

Partial Range of Motion: Ensure that the range of motion for the exercise is from the starting position at shoulder height to the top of the head. It's important to maintain control throughout the movement and complete each repetition fully.

Use Appropriate Resistance: Select a weight or resistance that allows you to perform the exercise with proper form and technique. The load should be challenging but not so heavy that it compromises your ability to move explosively and maintain control.

Focus on Control: While it's important to move the bar quickly and forcefully, maintain control throughout the exercise. Avoid excessive swinging or jerking movements that may put unnecessary stress on joints or lead to injury.

End with Full Repetition: Complete each repetition fully, ensuring that the bar reaches the top range of motion before returning to the starting position. This will help you maintain consistency in the exercise and maximize the benefits.

Percentage of Bench Press 1-Rep Max:

Set 1: 5%, Set 2: 5%, Set 3: 5%

Stance: Begin by positioning yourself with your left foot slightly in front of your right foot. This stance provides stability and balance while executing the move.

Grip: Hold the ball firmly with both hands, placing your fingertips on the sides of the ball. Ensure a secure grip to maintain control throughout the movement.

Ball Placement: Raise the ball above your head, extending your arms fully. Position it directly above your head, aligned with your body's centerline.

Slamming Motion: Generate power by utilizing your upper body and core muscles. As you bring the ball down forcefully, focus on a controlled but aggressive slam into the ground.

Lower Body Stability: Keep your lower body engaged and stable throughout the movement. Maintain balance by distributing your weight evenly between your front and back foot.

Follow-Through: After slamming the ball, allow your arms to continue their downward motion. This follow-through helps maintain control and stability.

Recovery: Quickly reset and regain your balance after the slam. Be prepared for any subsequent movements or defensive actions that may follow.

Percentage of Bench Press 1-Rep Max:

Set 1: 3%, Set 2: 3%, Set 3: 3%

Alignment: Align your feet with a slight stagger, with the lead foot slightly behind the back leg. This positioning provides better balance and sets a foundation for generating power.

Initiate the throw by using your hips: Rapidly create power by driving your back hip forward. This movement transfers force from your lower body to your upper body and throwing arm.

Head Down: Throughout the throw, keep your head down and maintain focus on your target. This helps with accuracy and ensures you maintain proper form.

Throwing: Powerfully throw the ball overhead while extending your arm fully. This motion should generate force and enable you to release the ball with both power and accuracy toward your intended target.

Contralateral arm support: Position the contralateral arm (opposite arm) against a stable surface, such as a wall or post, to provide support and stability throughout the exercise. This will help maintain balance and control during the movement.

Straight leg position: Keep the working leg straight throughout the exercise. Maintain a slight bend in the knee, but avoid excessive bending or flexing during the movement.

Forceful slamming action: Focus on forcefully slamming the outside of your leg into the band as fast as possible. Generate power through the posterior chain by engaging the glutes, hamstrings, and calf muscles. Visualize pushing your leg away from your body with explosive strength.

Come off the band each repetition: After each repetition, quickly disengage from the band and reset your position. This ensures that you start each repetition from a static and controlled position, allowing for maximum power and force production.

3 Way Foot Position Integration: Incorporate three different foot positions into the exercise: neutral, inversion, eversion. Perform repetitions in each foot position to target various muscles within the posterior chain and promote overall lower body strength and stability.

Resistance equipment: Attach resistance chains to add resistance to your sprint. Make sure the equipment is securely fastened to your body or the sled, ensuring it won't come loose during the sprint.

Push with the rear leg: Focus on pushing with the rear leg to generate power and propel yourself forward. Drive through the ground with your rear foot, engaging the muscles of the posterior chain, such as the glutes and hamstrings.

Pull with the lead leg: Simultaneously, pull with the lead leg to create tension and resistance against the forward movement. Imagine pulling the ground back with your lead leg, engaging the muscles of the anterior chain, such as the quadriceps and hip flexors.

Cross over with the rear leg: As you push and pull, incorporate a crossover step with the rear leg. Bring the rear leg across the body and in front of the lead leg. This action adds lateral movement and challenges the muscles in a different plane of motion.

Maintain proper alignment: Pay attention to your body's alignment throughout the exercise. Keep your torso upright, shoulders back and down, and core engaged. Avoid excessive leaning or hunching forward, as it can compromise your form and stability.

Upper body upright: Maintain an upright position with your upper body throughout the exercise. Avoid leaning forward or rounding your shoulders. Keeping your upper body upright helps engage the core muscles and promotes proper alignment.

Shoulders back: Draw your shoulder blades back and down to maintain good posture and shoulder alignment. This helps activate the muscles in your upper back and promotes stability during the exercise.

Slightly pulse up and down: Perform small, controlled pulsing movements by slightly lifting and lowering your body. This engages the muscles in your legs and emphasizes the work on the front leg while maintaining tension in the back leg.

Pull with the front leg, push with the back leg: Focus on initiating the movement by pulling with your front leg and engaging the muscles of that leg. At the same time, push with your back leg to stabilize and support the movement. This creates a dynamic tension between the front and back legs, maximizing muscle activation and power output.

Control the movement and avoid excessive bouncing: Maintain control over the up and down movements and avoid excessive bouncing or jerking. Emphasize the quality of each repetition rather than focusing solely on speed.

Follow along with Mia as she does a complete RPR® warm up using the full Wake Up Drill™ sequence. Change your life, one day at a time, in just 3 mins a day!

https://www.reflexiveperformance.com/online-courses

Keep your eyes fixated on a specific target during the whole drill.
Move a ball around your hips/waist.
Do math while you are doing the drill. Pick a number and subtract 3 and say it out loud. Example: 101, 98, 95, 92, 89, 86, 83, 80, 77, 74, 71, 68 etc.

https://www.xlathlete.com/blog/the-goat-performance-drill-raise-your-performance-ceiling/

Percentage of Back Squat 1-Rep Max:

Set 1: 35%, Set 2: 35%, Set 3: 35%, Set 4: 35%

Pronate hand on the swinging leg side: When performing the exercise, place your hand on the same side as your swinging leg in a pronated position. This hand placement helps with balance and stability during the movement.

Supinate hand on the fixed leg side: On the side of your fixed leg, position your hand in a supinated (palm up) grip. This hand placement also aids in maintaining stability and control throughout the exercise.

Drive through the big toe to fully extend the leg: As you perform the movement, focus on driving through the big toe of your swinging leg to fully extend the leg forward. This emphasizes the push-off phase and helps generate power and momentum.

Push hips forward: While extending the leg, concentrate on pushing your hips forward. This movement engages the hip flexors and promotes a full range of motion in the exercise.

Drive opposite knee forward: Simultaneously with extending the swinging leg, drive the knee of the opposite leg forward. This action engages the hip flexors of the fixed leg and promotes coordination between the upper and lower body.

3-Way Foot Position: This exercise incorporates the concept of 3-Way Foot Position. It means that your foot should be positioned in a neutral, inversion, and eversion position at different phases of the movement. This variation challenges different muscle groups in the lower leg and foot, enhancing overall strength and stability.

Integrated Foot Shift: The exercise also incorporates the Integrated Foot Shift concept, which focuses on the coordinated movement and positioning of the foot during the exercise. It helps develop foot and ankle stability and mobility.

Triphasic Thoracic Tuck Method: This exercise incorporates the Triphasic Thoracic Tuck Method, which involves maintaining a slightly tucked position in the thoracic spine (mid-back). This position helps stabilize the core and promotes proper posture throughout the movement.

Setup: Lie on your back with your feet placed on top of resistance bands. Position your feet hip-width apart and parallel to each other. The bands should be securely anchored to a stable object or held by a partner.

Bridge movement: Engage your glutes. Press your heels into the bands and lift your hips off the ground, creating a bridge position on your back. Ensure that your body forms a straight line from your shoulders to your knees.

Leg extension: With your legs straight, keep your toes pointed away from your body to activate the muscles in the back of your legs (hamstrings).

Glute activation: Focus on using your glutes to control the movement. Initiate the leg extension by pulling down with your glute muscles, feeling the contraction in your glutes and hamstrings.

Band tension: Maintain band tension the entire time, keeping feet against the band and not coming off.
Alignment and stability: Pay attention to your body alignment. Keep your hips level and avoid excessive rotation or tilting. Focus on maintaining stability by using your arms to stabilize and keeing your head down.

Starting in a standing position with good posture:
Emphasize the importance of a strong and balanced starting position.
Instruct the athlete to stand tall with their feet hip-width apart.
Dropping down quickly while pulling yourself into the ground:
Teach the concept of "loading" or "coiling" by instructing the athlete to drop their hips down and back.
Encourage them to maintain a slight forward lean while keeping their weight on the midfoot or the balls of their feet.
Emphasize the importance of quick and explosive movement rather than a slow descent.
Instruct the athlete to actively pull themselves into the ground, engaging their lower body muscles.
Landing in an athletic stance:
Teach the ideal landing position, which is a balanced and stable athletic stance.
Encourage them to keep their chest up, back straight, and shoulders over their knees and toes.
Exploding straight up:
Emphasize the importance of a vertical jump, directing their energy straight up rather than forward.
Teach them to fully extend their body at the top of the jump, reaching for maximal height.

Set up the band: Secure the resistance band around a sturdy anchor point, such as a pole or rack, and place it just above the knees. Make sure the band is taut but not overly tight.

Proper positioning: Sit on the floor with your upper back resting against a bench or elevated surface. Place one foot in front of the other in a staggerd position while driving through your toes. Alternate staggering of feet for each set to ensure proper balance. Your shoulders, hips, and extended leg should be in a straight line.

Drive through the big toe: As you lift your hips off the ground, focus on driving through the big toe of the foot that is planted on the ground. This will help activate the glute muscles effectively.

Squeeze the glutes: At the top of the movement, squeeze your glutes forcefully and hold for a moment to maximize the muscle contraction. Imagine pushing your hips towards the ceiling while maintaining a straight line from your shoulders to your extended leg.

Attach bands under armpits - grab with hands: Instruct the athlete to attach resistance bands under their armpits and hold the bands with their hands. Make sure the bands are properly attached and provide an appropriate level of resistance for the athlete's strength and training goals.

Knee in front of toe: Instruct the athlete to focus on maintaining proper alignment of the knee during the exercise. Emphasize that the knee should be positioned in front of the toes to reduce stress on the knee joint.

Heel off the ground: Instruct the athlete to ensure that their heel is slightly off the ground during the exercise. Emphasize the importance of driving through the balls of the feet to activate the posterior chain muscles effectively.

Hips over heel: Instruct the athlete to focus on aligning their hips directly over the heel of the working leg.

When landing, drive foot into the box: Instruct the athlete to focus on generating power and force by driving their foot into the box when landing. Emphasize the importance of a strong and explosive movement during the landing phase.

Off-leg should be next to the box, not behind: Instruct the athlete to position their off-leg next to the box, rather than behind it, during the exercise. Encourage the athlete to keep their off-leg in a stable position to support proper body alignment and control.

Build up for 5 yards: Begin the exercise by gradually building up your speed during the initial 5 yards. Focus on accelerating smoothly and efficiently, allowing your body to warm up and prepare for the explosive movement.

Drive through the big toe to propel yourself forward: As you push off the ground, emphasize driving through the big toe of your pushing leg. This action helps generate power and propels you forward.

Short/Quick leg movement: Aim for short and quick leg movements during the exercise. Rapid leg turnover allows for faster acceleration and maximizes your stride frequency. Focus on minimizing ground contact time to maintain speed and momentum.

Attack the ground: Think of ""attacking"" the ground with each stride. Drive your foot down forcefully into the ground with each step, using the power generated to propel yourself forward. This aggressive ground contact helps generate more force and speed.

Triphasic Thoracic Tuck Method: This exercise incorporates the Triphasic Thoracic Tuck Method, which involves maintaining a slightly tucked position in the thoracic spine (mid-back). This position helps stabilize the core and promotes proper posture, allowing for more efficient energy transfer during the sprint.

Focus on proper sprinting mechanics: Maintain an upright posture with your chest up and shoulders relaxed. Keep your gaze focused straight ahead, and avoid excessive side-to-side movement. Land on the balls of your feet, using a mid-foot strike for optimal propulsion. Drive your elbows back, and ensure a full range of motion in your arms for efficient power transfer.

Hinge/Chest Down: Begin the exercise by performing a hinge movement, which involves bending at the hips while keeping your chest down. This helps engage the muscles of the posterior chain, such as the glutes and hamstrings, and prepares your body for the subsequent movements.

Ipsilateral Stance - Arm and Leg Alignment: Maintain an ipsilateral stance, meaning that the arm on the same side as the forward leg is positioned forward. For example, if your right leg is forward, your right arm should also be extended forward. This alignment helps with coordination and stability during the exercise.

Arm at 90 Degrees: Keep your arm at a 90-degree angle throughout the exercise. This position provides stability and control while allowing for effective engagement of the targeted muscles.

Arm Contact with the Band: Maintain contact between your arm and the resistance band for the duration of the exercise. This ensures constant tension on the targeted muscles and maximizes the benefits of the exercise.

Controlled Movement: Perform the exercise with controlled and deliberate movements. Avoid excessive swinging or jerking motions. Focus on maintaining proper form and technique throughout the entire range of motion.

Push foot down and drive knee into the pad while maintaining a low heel: Instruct the athlete to focus on pushing their foot down into the ground or pad with force.
Emphasize the importance of generating power from the foot and ankle by actively engaging the muscles. Instruct them to drive their knee forward and upward into the pad while maintaining a low heel position.

Supine position: Start by lying on your back in a supine position, with your legs extended and your arms relaxed by your sides. This is the starting position for the exercise.

Point toes down/away from you: As you initiate the movement, focus on pointing your toes down and away from your body. This foot position helps engage the appropriate muscles and facilitates proper movement mechanics.

Push through the big toe to raise hips slightly off the ground: Engage the muscles in your lower body, specifically the glutes and hamstrings, and push through the big toe of each foot to raise your hips slightly off the ground. This action activates the posterior chain and helps lift your body into the desired position.

Stay in contact with the band for the duration of the exercise: Throughout the exercise, make sure to maintain constant tension on the resistance band. Keep the band in contact with your feet or lower legs to provide the necessary resistance and engage the targeted muscles effectively.

Control the movement: Focus on controlling the movement as you raise your hips off the ground. Avoid using excessive momentum or jerking motions. Instead, engage the muscles and lift your hips in a smooth and controlled manner. This helps maintain stability and ensures the muscles are properly activated.

Stationary Leg with Heel Elevated: Position your stationary leg with the heel elevated, ensuring that the ball of your foot is in contact with the ground. This position helps engage the muscles of the lower leg and foot.

Drive Big Toes into the Ground: Focus on actively driving the big toes of your stationary leg into the ground. This action helps activate the muscles of the foot, ankle, and lower leg, providing a stable base of support.

Drive Knee Up as Hard as Possible: For the active leg, focus on driving the knee up with maximum force. This movement engages the hip flexor muscles and helps generate power and momentum.

Maintain Contact with the Band: Throughout the exercise, ensure that you maintain contact with the resistance band. This helps create tension and resistance throughout the movement, engaging the muscles of the hip, thigh, and core.

Avoid Letting the Foot Hit the Ground: Maintain control and stability by avoiding letting your active foot hit the ground during the exercise. This requires proper balance, coordination, and strength in the hip and core muscles.

Build up for 5 yards: Begin the exercise by gradually building up your speed during the initial 5 yards. Focus on accelerating smoothly and efficiently, allowing your body to warm up and prepare for the explosive movement.

Drive through the big toe to propel yourself forward: As you push off the ground, emphasize driving through the big toe of your pushing leg. This action helps generate power and propels you forward.

Short/Quick leg movement: Aim for short and quick leg movements during the exercise. Rapid leg turnover allows for faster acceleration and maximizes your stride frequency. Focus on minimizing ground contact time to maintain speed and momentum.

Attack the ground: Think of ""attacking"" the ground with each stride. Drive your foot down forcefully into the ground with each step, using the power generated to propel yourself forward. This aggressive ground contact helps generate more force and speed.

Triphasic Thoracic Tuck Method: This exercise incorporates the Triphasic Thoracic Tuck Method, which involves maintaining a slightly tucked position in the thoracic spine (mid-back). This position helps stabilize the core and promotes proper posture, allowing for more efficient energy transfer during the sprint.

Focus on proper sprinting mechanics: Maintain an upright posture with your chest up and shoulders relaxed. Keep your gaze focused straight ahead, and avoid excessive side-to-side movement. Land on the balls of your feet, using a mid-foot strike for optimal propulsion. Drive your elbows back, and ensure a full range of motion in your arms for efficient power transfer.

Toes up: Pay attention to keeping your toes up throughout the exercise. This position helps engage the muscles in your foot and ankle, promoting stability and control.

Drive with the inside of the foot and big toe: Focus on driving off the ground with the inside of your foot and the big toe. These areas of the foot provide optimal power and force generation for efficient movement.

Drive the big toe across the foot: As you push off, imagine driving the big toe across the foot, moving it laterally towards the opposite side. This action activates the muscles in the foot and promotes proper foot mechanics.

Minimize knee bend: Focus on keeping your knees relatively straight throughout the exercise. Avoid excessive bending or flexion of the knees. This encourages the use of your feet and ankles to generate force, promoting lower leg strength and efficiency of movement.

Utilize feet and ankles: Emphasize the activation of the muscles in your feet and ankles to generate force. Concentrate on pushing off and propelling yourself forward primarily through the muscles in your feet and ankles. This will help improve foot and ankle strength and enhance overall athletic performance.

Make noise with your feet: Aim to generate as much noise as possible with your feet during the exercise. This can be achieved by actively striking the ground with force. The sound produced can indicate the intensity and power of your foot movements, helping you monitor and enhance your performance.

Focus on less ground contact: Strive to minimize the amount of time your feet spend in contact with the ground. Rapid and efficient foot strikes contribute to faster movement and improved agility. Concentrate on quick and purposeful foot placements to reduce ground contact time.

Engage muscles of the feet and ankles: Pay attention to activating the muscles in your feet and ankles throughout the exercise. This includes the muscles of the arch, toes, and lower leg. Develop a strong mind-muscle connection and focus on actively contracting these muscles to generate force and produce the desired foot noise.

Percentage of Bench Press 1-Rep Max:

Set 1: 10%, Set 2: 10%, Set 3: 10%

Position hands at a 45º angle: Set up your hands in a position where they are angled at approximately 45 degrees. This hand placement helps optimize your grip and stability during the exercise.

Bottom half 3-4"" range of motion: During the movement, focus on performing a partial range of motion. Lower the weight only about 3-4 inches from the starting position before reversing the direction. This partial range of motion allows for targeted muscle activation and helps maintain tension throughout the exercise.

Pull the weight back to you: Initiate the movement by pulling the weight back towards your body. This action engages the muscles of the upper body, particularly the back and shoulder muscles, as you prepare for the forceful punch.

Forcefully punch the weight away: Once you have pulled the weight back towards you, generate power and force by quickly and explosively extending your arms to punch the weight away from your body. Visualize delivering a forceful punch, focusing on engaging the muscles of your chest, shoulders, and arms.

Control the movement: Emphasize controlled movement during both the pull and the punch phases. Avoid using excessive momentum or jerking motions. Instead, focus on smooth and deliberate actions, maintaining proper form and stability throughout.

Percentage of Bench Press 1-Rep Max:

Set 1: 20%, Set 2: 20%, Set 3: 20%

Mixed grip - palm facing away from you same as forward leg: Use a mixed grip where one hand has the palm facing away from you, matching the direction of the forward leg. This grip provides better control and stability during the exercise.

One leg flexed (forward), one leg extended (back): Set up in a split stance with one leg forward and the other leg extended back. The forward leg should be flexed, creating a stable base, while the back leg remains extended to assist with balance.

Perform rapid and forceful pulls on the bottom half of the exercise: Focus on performing rapid and forceful pulls during the bottom half of the exercise. This means initiating the movement from a slightly flexed position and quickly and forcefully pulling the weight towards your body. Emphasize speed and power during this phase of the exercise.

Percentage of Bench Press 1-Rep Max:

Set 1: 7%, Set 2: 7%, Set 3: 7%

Position hands at a 45-degree angle: Set up your hands in a position where they are angled at approximately 45 degrees. This hand placement helps optimize your grip and stability during the exercise.

Staggered stance: Adopt a staggered stance with one foot slightly forward and the other foot slightly back. This stance provides a stable base and allows for better force production during the exercise.

Bottom half 3-4"" range of motion: During the movement, focus on performing a partial range of motion. Lower the weight only about 3-4 inches from the starting position before reversing the direction. This partial range of motion allows for targeted muscle activation and helps maintain tension throughout the exercise.

Forcefully push and pull the weight: Generate power and force by forcefully pushing and pulling the weight. Push the weight away from your body using your arms and upper body strength, and then pull it back towards you with a strong contraction of the targeted muscles. Visualize exerting maximum effort during both the pushing and pulling phases of the exercise.

Percentage of Bench Press 1-Rep Max:

Set 1: 14%, Set 2: 14%, Set 3: 14%

Elbows close to your side: Throughout the exercise, keep your elbows close to your sides. This position helps engage the muscles of the upper arms, particularly the biceps, more effectively.

Hinge at the elbow: Focus on hinging at the elbow joint, allowing for flexion and extension of the forearm. This is the primary movement for targeting the biceps muscles. Keep your upper arms stationary and avoid swinging or using momentum to lift the weight.

Rep it out: Perform repetitions in a continuous and rhythmic manner. Aim for a consistent tempo and avoid pausing or hesitating between repetitions. This helps maintain tension in the muscles and promotes muscular endurance.

Leg Position: Ensure that the leg on the ground has a slight bend in the knee. This will help maintain stability and control throughout the exercise. Emphasize the importance of maintaining a solid base.

Pushing Action: Instruct the athlete to actively push through the leg that is on the ground. This will engage the muscles of the posterior chain, including the glutes, hamstrings, and calves. Encourage them to generate power from this pushing action.

Pulling/Squeezing the Pad: Direct the athlete to focus on pulling or squeezing the pad with the muscles of the posterior chain. This will help activate and strengthen those muscles further. Emphasize the importance of a strong mind-muscle connection and maintaining tension throughout the exercise