Cat Cow

1 x 5

Bird Dog

2 x 10

Plank

2 x 0:20

Big Toe- Pinky Toe

2 x 10

Prep Bridge Marches

2 x 10

Active: Dynamic Prep

Walking quad tuck Walking knee tuck Walking open gate IF LUNGES FEEL OK !!! If not skip over we’ll reevaluate Walking fwd lunge Walking reverse lunge Walking lateral lunge

Banded TKE

2 x 30

SLDL Iso

1:00, 1:00, 0:30

Rdl (slow Eccentric)

3 x 7

Calf Raise ISO

3 x 1:00

1/2 Kneeling Press

3 x 8

Walk Sit (ball) Squat

3 x 0:30

Hanging Knee Raises

3 x 12

Hamstring Curls

3 x 10

Core Burn Out

5 suitcase (offside) dead lifts Fight rotation - 10 marches - feel hip lock each side - switch sides 10 goblet marches Squeezing ball ISO hold or tilts

Prep Scorp Reaches

1 x 10

Prep: Beast To Downdog

1 x 10

Prep Scap Retractions + Shoulder Cars

1 x 10

Prep Bridge Marches

1 x 10

Prep SLDL Reaches

1 x 10

Band Upper Body Warm Up

3 x 10

Push Ups

9, 6, 3

1/2 kneel Halos

2 x 10

Pull Downs Alt

3 x 20

Straight Arm Pulldown

3 x 12

Side Plank Dips

3 x 20

Single Arm Row

3 x 20

DB Lateral Raise

3 x 10

Trx Triceps

3 x 12

Single Leg Bicep Curls

3 x 10

Assault Bike

1 x 10:00

Prep Scorp Reaches

1 x 10

Prep: Beast To Downdog

1 x 10

Big Toe- Pinky Toe

1 x 20

Plank

1 x 1:00

Prep Bridge Marches

2 x 10

Banded Dead bug

2 x 10

Banded TKE

2 x 40

Single Leg Around Back

2 x 10

Split Lunge Iso

2 x 0:40

Single Leg Clean

2 x 10

Leg Extension

2 x 2:00

Hamstring Curls

2 x 10

Abductor Machine

2 x 20

B stance + Split Lunge triphasic

3 x 6

Step-Ups

3 x 20

Sea saw- z sit

3 x 12

Core Hollow Body Hold

Core Side Bridge Rotations

3 x 20

Bridge

3 x 20

Hip And Shoulder Cars

1 x 20

Long Level Hip Cars

1 x 20

Scorp To Updog Recover

Arm Bar + ASLR + Add Recovery

Tgu Tut W/ 1/2 Kneel Twists

KB Swing

5 x 10