Prep
A
ISC Mobility Circuit 1
Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10
B1
Back Squat (ISC)
5 x 5 @ 80 %
B2
Barbell CMJ (ISC)
5 x 4 @ 35 %
C1
Staggered Stance Barbell RDL (ISC)
3 x 8
C2
DB Reverse Lunge (ISC)
3 x 8
C3
Banded Terminal Knee Extension (TKE)
3 x 8
D1
Sled Push (ISC)
3 x 15
D2
45 Degree Leg Hold (ISC)
3 x 30
D3
Bird Dog (ISC)
3 x 10
Prep
A
ISC Mobility Circuit 2
Couch Stretch x 1 minute Pigeon Stretch x 1 minute 90/90 Hip Rolls x 15 ES Shrimp Roll x 12 Spiderman w/ Rotation x 12 ES Spiderman w/ Hip Lift x 12 ES Adductor Rock x 12 Glute Bridge with Reach x 10 Squat to Stand x 12 Hamstring Walkout x 10
B1
Bench Press (ISC)
5 x 5 @ 80 %
B2
Plyometric Push Up (ISC)
5 x 4
C1
Pendlay Row (ISC)
3 x 8
C2
Half Kneeling Single Arm DB Press (ISC)
3 x 8
C3
Tricep Dips (ISC)
3 x 8
D1
Sled Drag (ISC)
3 x 15
D2
GHD Supine Hold (ISC)
3 x 0:20
D3
Prone GHD Hold (ISC)
3 x 0:30
Prep
A
ISC Mobility Circuit 3
Couch Stretch x 1 Minute (Each Side) Pigeon Stretch x 1 Minute (Each Side) Cat Stretch x 12 Thread the Needle x 10 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Downward Dog to Cobra x 10 Prone Scorpion x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Squat to Stand x 12 Hamstring Walkout x 10
B1
Hex Bar Deadlift (ISC)
5 x 5 @ 80 %
B2
Banded KB Swing (ISC)
5 x 5
C1
Barbell Hip Thrust (ISC)
3 x 8
C2
Single Arm DB Bent Over Row (ISC)
3 x 8
C3
Single Arm DB Bench Press w/ Iso Hold (ISC)
3 x 8
D1
Overhead Medicine Ball Slam (ISC)
3 x 8
D2
Pallof Hold (ISC)
3 x 30
D3
KB Farmers Carry (ISC)
3 x 30