Warm up for about 3-5 minutes before we get started. If you need a longer warm up feel free to repeat twice. Start by using any cardio machine for 12 calories. Scorpions - 8 reps each side Banded Shoulder Pass Throughs - 30 seconds T- Plank - 30 seconds Plated Snatches - 30 seconds.

BB Chest Press

DB Alternating Bicep Curls

BB Pronated Bent Over Row

DB Pull Over

EZ Bar Lying Tricep Extension

Push-Up

BB Shoulder To Back Press

Stretch

World's Greatest Stretch - 30 seconds each side Scorpions - 45 seconds Cossack Squat - 45 seconds Alternating High Kicks - 30 seconds repeat twice

Warm up

First warm up with any cardio machine for 12 calories. BANDED FIRE HYDRANTS -complete each rep with a pause at the top for one second. -complete 10 reps on each side BANDED DONKEY KICK -complete for 15 reps on each side. BANDED LATERAL WALKS - complete for one minute.

BB Deadlift

DB Forward Lunge

DB Bulgarian Split Squats

Barbell Hip Thrust

BB Back Squat

Box Jump

Shoulder mobility

PRONE EXTERNAL ROTATION WITH REACH - 45 Seconds WEIGHTED SWIMMERS - 45 Seconds BANDED SHOULDER PASS THROUGHS - 45 Seconds Repeat 3x with a minute break in between sets.

Cossack Squat Shift

Adductor Deadlifts

Adductor

ADDUCTOR ROCK BACKS - 45 seconds on each side Focus on getting a good stretch and holding for about 3-5 seconds each rep. COSSACK SQUAT SHIFTS - 60 seconds Start with a comfortably wide stance. Shift your weight towards one side. Push your hips back as you squat and keep your knees, shins and toes aligned. Extend other leg and feel the inside part of your thigh (adductor) stretch. Stay at a even low squat as you shift your body weight to the other side. ADDUCTOR DEADLIFTS - 10 reps each leg with little to zero weight Place one foot flat on bench and keep standing leg underneath hip. Grab weight, if any, and keep weight between thighs. Stand tall and pull back shoulders, hinge by pushing hips back allowing chest and face to drop parrel to the floor. When hand are aligned with the knees, bend at the knees lowering your body weight on top of standing leg. Feel your adductor stretch as you lower your body weight. Pause at the bottom for one second before coming up and repeating. Repeat 3x with a min break in between sets

Hips

90/90 GET UPS - 10 reps each side Sitting in a pretzel like position. Take one foot and drag behind body. Keep Knee and ankle aligned with each other. Use Hips to lift body off the ground. Descent for 3 seconds and land softly on ground. RECLINING PIGEON STRETCH - 8-10 seconds each leg repeat 2-3 times on each leg Place the side of your leg, from your knee to your ankle, on top of a bench. Back leg should be bent and hands on the bench. Lower your body weight on top of leg on bench to feel the outside of your hip pull/stretch. Challenge yourself by lowering deeper and deeper until knee reaches ground. Can also further challenge yourself by holding onto the bench on both sides and tilting body weight back for a deeper stretch. Repeat 3x with a minute break in between sets

Core

THREAD THE NEEDLE SIDE PLANK - 30 Seconds on each side STRAIGHT LEG STRAIGHT ARM PLATED SIT UPS - 60 Seconds STARFISH CRUNCH - 10-15 Reps per side Use arm on the ground to help support body to get to the tallest position. Reach opposite arm to opposite leg. Repeat 3 times with a minute break in between sets

Warm up for 3-5 mins before we start. If you need extra time to warm up feel free to repeat twice. START with 12 Calories on any cardio machine to get the blood flowing and heart rate up. Thoracic Wall stretch - complete 8 reps on each side Hand Walk Outs with Push UP - Complete for 10 reps Worlds Greatest Stretch - Complete for 30 seconds on each side Downward Dog to Upward Dog - Complete for 30 seconds

BB-incline Bench Press

DB Alternating Side Raise

DB Reverse Flys

DB Seated Arnold Press

DB Seated Rear Delt Flys

Chin Up

BB Pull Over To Chest Press

Stretch/warm up

Adductor Rock Backs - 30 seconds each side Table Top Hip Rotations - 30 seconds each side Alternating Sprinter Lunges - 30 seconds each side Body weight Split squats - 30 seconds each side Forward Lunges - 60 seconds (can use light weight or body weight)

BB Reverse Lunge

BB Sumo Squat

BB RDL

DB Box Step Ups

Elevated Goblet Squat

Mobility

Half Kneeling Weighted Adductor Shift - 30 seconds each side Pigeon Pose Pushup - 10 pushups each side Extended Leg Fire Hydrants - 30 seconds each side 90/90 Figure 8 Alternates - 45 seconds 60-90 second break in between sets Complete 2-3 sets

Shoulders & Core

SINGLE KB OVERHEAD CARRY - 30 Total Reps Each Side SINGLE KB FARMER CARRY - 45 Seconds Each Side 3 point plank - 30-45 seconds on each arm 60-90 second rest in between sets Complete 2-3 sets

Thoracic Stretches

Thoracic Wall Stretch - 10 reps each side DNS Star Reach - 10 reps each side KB Arm Bar + T spine Rotation - 10 reps each side 60-90 Second rest in between sets Complete 2-3 Sets

Hip Mobility

Assisted Hip Airplanes - 10 reps DB Hip Rotations - 10 reps each leg Kneeling Glute Medius Side Plank Leg Raises - 30-45 seconds each side 60-90 Second rest in between sets Complete 2-3 Sets