Brody Marks

🔥🔥🔥 Warm-Up (5 Minutes)🔥🔥🔥

Quick and athletic:

• Jump Squats x 5
• Body Squats x 5
• Reverse Lung x 5 Ea. Leg
• Pushups x 10
• Plank x 30 sec

Explosive Power Block (10–12 min)

• Dumbbell Jump Squats
  • 3 sets of 5
  • Jumping for max height, land soft
• Dumbbell or Barbell Bench
  • 3 sets of 5
  • Max velocity on upward movement, control weight down
• Cable Rotational Explosions
  • 3 sets × 6 each side
  • Athletic stance and Rotate fast keeping chest slightly angled.

Strength + Power Block (15–18 min)

• Squat Rack (Back Squat OR Goblet Squat)
  • 3 sets × 5 reps
  • Moderate weight and Move the bar fast
• DB RDL (Hamstring + Posterior Chain)
  • 3 sets × 6 reps
  • Slight bend in knees
  • Explode up
• Pull Movement (Cable Row or Lat Pull/Pull-Up)
  • 3 sets × 6–8 reps
  • Focus on strong back (important for throwing)

Finisher

• Split Squat Jumps
  • 2 Sets of 10
  • Switch Jump quick, land deep
• Incline ‘Jump’ Push Ups
  • Finish outside on amphitheater stage
  • Fire until muscles fatigue
• Sprints Downhill
  • Begin at top of hill
  • Drive downhill and get to max speed ASAP
  • Cruise into finish at the bottom
  • Repeat 3x