Full Body 1

2 ROUNDS - YTW x3 - Support chest and torso on a yoga ball. Thumbs up for the Y and T, while keeping scaps depressed (think tucked into back pocket). Own your range, don't compensate by shrugging your shoulders. Then palms face down for the W. Lift elbows and hands and squeeze scaps. - Bird Dog (arms only) x10 - Start in quadruped position. Tuck toes and press the floor away, maintain that stability all the way through. Slowly extend one arm out in front, do not let shoulders, hips, torso rock side to side. Bring arm back down. Repeat alternating sides. Slow and controlled - SL Mini Squat x4 - Perform barefoot, ideally. Standing on one foot, press big toe, little toe, and heel into the ground, then slowly squat down a few inches. Come back up. Reset. Repeat on each side

Broad Jump

2 x 5

DB Bench Press

2 x 5

Wall Tap Hip Hinge

2 x 8

Seated Row

2 x 8

Walking Lunges

2 x 8

Plank

2 x 20

Full Body 2

2 ROUNDS - Pallof Press w Eccentric Rotation x8 - Maintain resistance through the whole movement. Allow your shoulders to turn toward the resistance during the eccentric rotation. - Plank to Down Dog x5 - High plank, push the floor away then lift hips toward the sky. Hands and feet remain in the same spot. Duck head and chin through your arms. Bend knees slightly if needed - Standing Banded Hip Ext/ABduction x10 - Slight hinge, then all movement comes from the working hip. Kick the heel back only until your end ROM, do not arch your back.

Med Ball Slam

2 x 5

Plate Reaching Squat

2 x 8

Half Kneeling Cable Row

2 x 6

Box Hamstring Curls

2 x 6

Seated OH DB Press

2 x 6

Dead Bug (arms only)

2 x 10

Full Body 3

2 ROUNDS - Straight Arm Banded Lat Pulldown x10 - Set the shoulder blades & engage the core before starting the movement. Arms are straight the entire time. Pause at the bottom before letting the arms come back up slow & controlled. Let band pull arms overhead for a stretch in the lats at the top. - BW Sumo Squats x5 - Set feet much wider than hip width, toes out 45 degrees. Keep weight in outside edge of foot. Push the floor away & think about dragging your heels towards each other as you stand. - Dead Bug (arms only) x10 - Knees directly over hips and hands directly over shoulders. Press the tag of your pants into the ground and maintain contact.

Sled Push

2 x 10

Lat Pulldowns

2 x 6

Alt Lateral Lunges

2 x 8

Supine Pullover

2 x 8

Glute Bridge

2 x 12