Foam Roll: Full Body Routine

Spend as much time as needed on each area, up to 2 minutes each. Calves Quads Hip Flexors Adductors Piriformis Thoracic Extensions Back/Lats

Complete 1-2 Rounds 6 ea Cat/Cow 6 ea Hip CARs, each leg 6 ea Shoulder CARs 12 Bird Dogs

Complete 2 rounds: 20 Calf Raises on plate or other elevated object 10 Good Morning into Squat 20 Figure 4 Walks 10 Worlds Greatest

Complete 2 Rounds: 20 Leg Swings Fwd/Bk 20 Side Leg Swings 20 Fwd/Bk Arm Circles

Active Straight Leg Lowers

2 x 20

Scap Push-Up

2 x 6

Supine Twist Stretch

2 x 2:00

Child's Pose

1 x 2:00

Cardio

1 x 5:00

Warm up: Complete 2 rounds: 8 ½ kneeling hip opener 8 yoga pushups 8 Loaded Beast to alt front steps > FKT 8 Deep Squat T-Spine Reach

Dumbbell Front Squat

1 x 16

Dumbbell Front Squat

4 x 8

Seated DB Arnold Press

4 x 8

Complete 4 Rounds of this circuit: 20 Step Downs 12 Reverse Hypers 8 Dips 20 Wall Ball Deadbugs

Spend 30 seconds up to 2 minutes on each stretch. Quad Stretch Calf Stretch Figure 4 Stretch Shoulder Stretch

Cardio

1 x 5:00

Warm up: Complete 2 rounds. 8 Inchworms 8 World’s Greatest 20 Cuban Rotations

Complete 2 rounds: 8 ea SL Hip Bridge on Foam Roller 2x8 Pushups 2x8 ea DB Rows

DB Deadlift Glute-focused

2 x 6

DB Deadlift Glute-focused

4 x 6

Band-Assisted Chin-Ups

2 x 6

Band-Assisted Pull-Ups

2 x 3

Dumbbell Lat Pullover in Glute Bridge

4 x 12

Side Plank + Hip Abduction

4 x 12

Side Lunge to Lateral Raise

4 x 8

Wide Grip Push Ups

4 x 8

Cooldown. Hold each stretch for 30 seconds to 2 minutes. Hamstring Stretch Pigeon Stretch Prayer Lat Stretch