Foam Rolling and Soft Tissue

Optional: * This is great for your body but I don't think it is mandatory. I roll when I feel my body needs to loosen up more! 5-10 rolls per body part Roller: Calves Hamstrings Glutes Glute Medius Adductors Quads Lower Back (both sides of the spine, not on the spine) Upper Back (both sides of the spine, not on the spine) Lats Lacrosse Ball and Softball: Foot Hip flexors/groin Hips/glutes Psoas

Mobility/Activation 25'

- 3 Point Ankle Drill -- 3 Reps/side (left, center, right = 1 rep) - Anterior Tibialis Raise -- 20 Reps - Calf Raises -- 20 Reps - Assisted ATG Split Squats/ Hamstring Stretch -- 10 Reps/Side - Assisted Cossack Squats and Stretch -- 10 Reps/Side - Cossack Squats -- 5 Reps/ Side - Elevated Pigeon Stretch - 20-40sec stretch - Glute Bridge - 20 Reps - Prone Superman Arm Rotations - 5-10 Reps - T-Spine Rotation - 5-10 Reps - Push- Ups - 10 Reps - Arm Circles Front and Back - 10 Reps/Direction - T-Jacks - 20 Reps

CB Deadbug

3 x 20

CB Copenhagen Plank

3 x 0:20

CB Box Jumps

3 x 5

CB RFESS

3 x 8

CB RFESS Plate Rotation

3 x 10

CB Cossack Squats

3 x 5

CB Goblet Squat

3 x 5

CB Walking Lunges

3 x 8

Foam Rolling and Soft Tissue

5-10 rolls per body part Roller: Calves Hamstrings Glutes Glute Medius Adductors Quads Lower Back (both sides of the spine, not on the spine) Upper Back (both sides of the spine, not on the spine) Lats Lacrosse Ball and Softball: Foot Hip flexors/groin Hips/glutes Psoas

Upper Body Prep

-Arm Rotations (forwards/backwards) x10 (no video) -Prone Superman Arm Rotations x10 -Opposite Arm Opposite Leg Plank x20sec/side -Side Plank L,R x30sec/side -Push-Ups x10 -Side Bend Stretch x10sec/side -Chest Stretch x10sec/side -Shoulder Floor Slides x10 -T-Spine Rotations x10/side -Bear Crawl x10-15meters

CB Barbell Bench Press

4 x 5

CB Incline DB Bench Press

4 x 8

CB Low Trap Raise

3 x 10

CB Seated DB Shoulder Press

4 x 10

CB Side Plank

3 x 0:45

CB Single Arm Landmine Press

3 x 8

Slow Push Ups

3 x 10

Hip Mobility Circuit

Hip Mobility *1 or 2 times through 1. Hip Mobility Drill 90 90 ------- 10/side 2. 90 90 back leg Iso hold ------ 10-20sec hold 3. 90 90 front leg Iso Hold ------ 10-20sec hold 4. Prone Hip Flexion --------------- 10/side 5. Hip/Glute Drill --------------------- 10/side 6. Frog Hip Thrust ------------------- 10 7. Side Lying Leg Lifts ------------- 10/side 8. Psoas Stretch ---------------------- 30sec/side 9. Seated Sit Back Hip Flexor Drill.. 3/side 10. Elevated Pigeon Stretch...... 30 sec/side

Assault Bike Sprints 1

Assault Bike Sprints: 10sec WORK, 20sec REST x4 Bike slowly for 5 min 10sec WORK, 20sec REST x4

Cable Tricep Pulldown

3 x 10

CB Dumbbell Bicep Curl (Alternating)

3 x 10

Foam Rolling and Soft Tissue

5-10 rolls per body part Roller: Calves Hamstrings Glutes Glute Medius Adductors Quads Lower Back (both sides of the spine, not on the spine) Upper Back (both sides of the spine, not on the spine) Lats Lacrosse Ball and Softball: Foot Hip flexors/groin Hips/glutes Psoas

Upper Body Prep

-Arm Rotations (forwards/backwards) x10 -Prone Superman Arm Rotations x10 -Opposite Arm Opposite Leg Plank x20sec/side -Side Plank L,R x30sec/side -Push-Ups x10 -Side Bend Stretch x10sec/side -Chest Stretch x10sec/side -Shoulder Floor Slides x10 -T-Spine Rotations x10/side -Bear Crawl x10-15meters

CB Jefferson Curl

3 x 8

CB Pull-Up

10, 8, 6, 4

CB Front Plank

3 x 1:00

CB Floor Shoulder Slides

3 x 5

CB Single Arm DB Row

4 x 8

CB Band Pull Aparts

3 x 10

CB Band Overhead Pallof Press

3 x 10

CB Swiss Ball Roll Out

3 x 10

CB Half Kneeling Band Chops

3 x 10

Foam Rolling and Soft Tissue

Optional: * This is great for your body but I don't think it is mandatory. I roll when I feel my body needs to loosen up more! 5-10 rolls per body part Roller: Calves Hamstrings Glutes Glute Medius Adductors Quads Lower Back (both sides of the spine, not on the spine) Upper Back (both sides of the spine, not on the spine) Lats Lacrosse Ball and Softball: Foot Hip flexors/groin Hips/glutes Psoas

Mobility/Activation 25'

- 3 Point Ankle Drill -- 3 Reps/side (left, center, right = 1 rep) - Anterior Tibialis Raise -- 20 Reps - Calf Raises -- 20 Reps - Assisted ATG Split Squats/ Hamstring Stretch -- 10 Reps/Side - Assisted Cossack Squats and Stretch -- 10 Reps/Side - Cossack Squats -- 5 Reps/ Side - Elevated Pigeon Stretch - 20-40sec stretch - Glute Bridge - 20 Reps - Prone Superman Arm Rotations - 5-10 Reps - T-Spine Rotation - 5-10 Reps - Push- Ups - 10 Reps - Arm Circles Front and Back - 10 Reps/Direction - T-Jacks - 20 Reps

CB Banded Clamshells

2 x 10

CB Adductor Band Pulls

2 x 10

CB Trap Bar Deadlift

5 x 5

CB Barbell Hip Thrusts

3 x 10

CB Pigeon Rock

3 x 0:30

CB RDL

3 x 8

CB Single Leg Hamstring Bridge Elevated

3 x 5

CB Single Arm Suitcase Hold

3 x 0:20

CB Eccentric Reverse Sit-ups

3 x 5

CB Flag Side Plank

3 x 0:15