PRE SEASON #2 | JULY 2026
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BLOCK A - Complete as superset - Focus on 80-90% lifts
Exercise
Reps
Sets
Notes
guidance
Exercise
DB Jump Squats
Reps
4
Sets
4
Notes
guidance
Exercise
Trap Bar Deadlift (or regular Deadlift)
Reps
4
Sets
4
Notes
Focus on pulling up with power
guidance
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BLOCK B - Complete as superset
Exercise
Reps
Sets
Notes
guidance
Exercise
Lateral Step ups
Reps
6
Sets
3
Notes
Complete each side
guidance
Exercise
Cossack Squat
Reps
3
Sets
8
Notes
Complete each side
guidance
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BLOCK C - Complete as superset
Exercise
Reps
Sets
Notes
guidance
Exercise
Single Leg Box Jump
Reps
3
Sets
3
Notes
Complete each side
guidance
Exercise
Hamstring Walk Outs (or slides with ball)
Reps
5
Sets
3
Notes
Complete each side
guidance
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BLOCK D - Complete as superset
Exercise
Reps
Sets
Notes
guidance
Exercise
Low to High rotations (plate or cable)
Reps
8
Sets
3
Notes
Complete each side.
guidance
Exercise
Kneeling Single Arm Press
Reps
8
Sets
3
Notes
Complete each side
guidance
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