LOWER BODY MOVEMENT PREP 2

Med ball hinge x8 Long sitting hip flexor triangle x8/side Adductor side plank x15 sec/side Foam roller bridge iso hold x30 sec Copenhagen plank w/ internal rotation x8 Band assisted jumps x10

Squat

3 x 5

RDL

2 x 8

Cossack squat

2 x 6

Deadstop KB swing

2 x 10

UPPER BODY MOVEMENT PREP 1

Quadruped thoracic rotation x8/side Serratus wall slide x8 Supine banded Y's x8 Prone swimmers x8 Bottoms up horizontal abd/add x8/side Scap push up x8/side

Bench

3 x 8

Lat pulldown

2 x 10

Lateral raise

2 x 10

Triceps pushdown

2 x 10

Dead bug

2 x 20

Deadlift movement prep 2

Complete 1-2 rounds total Adductor rock back x10/ side Bridge walkout x20 steps Med ball hip airplane x8/ side Banded reverse nordic x8 Hollow body hold x20 sec After, perform weighted bracing: Set a timer for 3 min. Place KB on diaphram and take a big brace/push against KB. While holding that brace, take 3 breaths without letting the KB drop! REST for 10 sec, then go again til you hit 3 min!

Deadlift

3 x 6

3 second iso hold hip thrust

2 x 8

Seated arnold press

2 x 10

Seated adduction machine

2 x 8

Hollow body hold

2 x 10