Monday
Stack speed training
Correctives — red flag priority
90/90 hip switches — 8/side Single-leg RDL — 3x8/side Half-kneeling hip flexor stretch to toe touch reach — 2x30s/side Single-leg balance reach, 3-way — 3x30s/side
Main session
Warm-up — leg swings, front/back and side/side — 10/side Warm-up — walking lunge with rotation — 8/side Warm-up — high knees and butt kicks — 20yd each Warm-up — band pull-aparts — 2x15 Warm-up — bodyweight squats — 10 Warm-up — build-up swings, 50 to 90 percent effort — 3-5 reps 2-3 max-effort swings post-protocol Cool down — hips and hamstrings
Nutrition timing
Wake-up — Greek yogurt, granola, banana (or eggs + toast) Pre-training — oatmeal, protein powder, berries Post-training — chicken + rice, or protein shake + banana + peanut butter Lunch — turkey or steak sandwich, avocado, fruit Afternoon snack — trail mix, cottage cheese, or protein bar Dinner — salmon or beef, potatoes or rice, vegetables Before bed — cottage cheese or casein shake + nut butter