Details:

1) Each workout is divided into a technical, strength, and abdominal section.2) Perform all exercises in each section TWICE3) On Day 2, 4 & 6 there are required run(s)

Sunrise Prime FC Training Packet

Technical Strength Abdominal

Day 1 30 shots with each leg250 juggles

100 pull back laces with each leg30 stationary In-In Roll and V-moves

20 hydrants with each leg30 second mountain climbers

30 second cross jumps30 second wall sits10 regular push-ups

60 Regular Sit-ups2 (40 second) Plank80 cherry pickers

Day 2 300 juggles knees only100 stationary scissors30 boxes with each leg

30 elevator traps with inside of the foot (both feet)

30 second mountain climbers10 squats

10 military push-ups20 chair dips

20 donkey kicks with each leg

60 crunches10 leg climbers (each leg)

40 Regular Sit-ups

Day 3 200 juggles dominant foot200 juggles non-dominant foot

40 stationary In-In Roll and V-moves50 stationary scissors

30 second power jumps10 jump squats

10 squats20 alternating lunges with each leg (10 each)

20 hydrants with each leg

30 total mountain climber twists40 total bicycles30 regular sit-ups100 cherry pickers

Required Run(s):

1) 1.5 miles in 10 - 12 minutes (Day 2)2) Ten 100 yard sprints (Day 4)3) 2.5 mile run in 19 - 23 minutes (Day 6)

Session 1

Session 2

Session 3

1.5 miles in 10 - 12 minutes (Session 2)Ten 100 yard sprints (Session 4)2.5 mile run in 19 - 23 minutes (Session 6)

Technical Strength Abdominal

Day 4 150 juggles non-dominant foot150 juggles dominant foot

50 pull back laces100 stationary step-overs

40 elevator traps with outside of the foot (both feet)

10 squats10 ten second bridge holds

30 second cross jumps10 reverse lunges

50 regular sit-ups3 (30 second) Plank

50 crunches

Day 5 300 juggles non-dominant foot100 stationary scissors

50 pull back laces with each leg100 stationary stepovers

30 second mountain climbers20 bridges

20 alternating lunges with each leg (10 each)20 donkey kicks with each leg

50 calf raises

30 total mountain climber twists30 total bicycles

40 crunches

Day 6 50 boxes with each leg20 roll double scissors200 juggles knees only

50 pull back inside50 elevator traps with outside of the foot (both feet)

30 second cross jumps10 reverse lunges

80 regular calf raises10 regular push-ups

80 total cherry pickers12 leg climbers (each leg)

50 regular sit-ups

Required Run(s):

1) 1.5 miles in 10 - 12 minutes (Day 2)2) Ten 100 yard sprints (Day 4)3) 2.5 mile run in 19 - 23 minutes (Day 6)

Session 4

Session 5

Session 6

1.5 miles in 10 - 12 minutes (Session 2)Ten 100 yard sprints (Session 4)2.5 mile run in 19 - 23 minutes (Session 6)

INDEX: (Exercises Instructions)

Bridge: (keep your arms on the ground and bring your torso up)

Donkey Kicks: (start on all fours and lift your leg, while keeping the other grounded)

Mountain Climbers: (start in a push-up position and alternate bringing your knee to your chest)

High Knees Stationary Run : (Run in place, bringing your knees to your chest)

Planks: (start in a push-up position with forearms on the ground)

Side/ Oblique Crunches: (start in a sit-up position and bring your elbow to your opposite knee)

Chair Dips : (kinda self-explanatory)

Six-inch holds : (again pretty self-explanatory) Hold for 30 seconds

Alternating Lunges : (lunges with one leg and then switch)

Cross Jumps: (jump with both feet forward, then jump back, then to one side, and then the other side. You are making a cross as you

jump). Kinda hard to show, and I can’t find a good illustration :/.

Fire Hydrants or hydrants : (start on all fours and simulate a dog peeing on a hydrant)

Reverse crunches/sit-ups: Start in a crunch position and bring your pelvis up towards you

Wall-Sits: Sit with your back to a wall and hold at 90 degrees

Power Jumps: Jumps forward with both feet shoulder width apart as far as you can. Then turn and jump back. Repeat until time runs

out.

Calf raises : Go up and down on your toes. There are 3 positions for calf raises (inward, outward, regular)

Cherry Pickers: start seated with your legs up and bent. Alternate touching the floor laterally

Elevator Traps: throw the ball up and control with your laces, outside or inside of the foot

Military Push-ups: regular push-ups, only hands are placed more narrow

Flutter Kicks : start in a 6 inch hold position and take turns moving feet up and down

Long-arm sit-ups: regular sit-ups, but you start and keep your arms extended

V-Roll-ups : start with only your butt on the ground. Legs and torso should be off. Touch your toes

Pull Back Laces : Start with your foot on top of the ball, then pull the ball back and push forward with your laces.

Boxes: Touch the ball forward with one foot, then roll with the same foot. Next you pull back with the other foot, and roll back to

the beginning foot

Triangles : Pull the ball back with one foot, then touch the ball with the inside part of the same foot that pulled the ball and then

touch the ball at a 45 degree angle with the opposite foot

Stationary Scissors: Refer to the picture below

Stationary Step-overs: Refer to the picture below

Leg Climbers : Refer to the image below

Plank with T Rotation: refer to movement pattern below:

Mountain Climber Twists: refer to movement pattern below: