ISC Mobility Circuit 5

Couch Stretch x 1 Minute Frog Stretch x 1 Minute Downward Dog to Cobra x 10 Adductor Rock x 12 (Each Side) Prone Scorpian x 10 (Each Side) Lying Shoulder Windmill x 10 (Each Side) Lunge to One Leg x 8 (Each Side) BW Squat x 15 Scap Wall Slide x 10 Inch Worm x 10

Back Squat (ISC)

4 x 6 @ 65 %

Barbell RDL (ISC)

4 x 6 @ 65 %

Horizontal Pull Up (Pronated Grip)

3 x 3

Single Leg Elevated Hamstring Bridge (ISC)

3 x 10

Banded Isometric Adductor Hold (ISC)

3 x 0:30

Banded Reverse Fly (ISC)

3 x 10

Plank with Forward Reach (ISC)

3 x 8

Hanging Leg Raise (ISC)

3 x 10

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

Bench Press (ISC)

3 x 5 @ 65 %

Pendlay Row (ISC)

3 x 5

Pull Up (ISC)

3 x 3

Depth Lunge (ISC)

3 x 8

Single Arm DB Floor Press (ISC)

3 x 8

Arabesque Hold (ISC)

3 x 0:25

Hollow Body Hold (ISC)

3 x 0:30

Prone GHD Hold (ISC)

3 x 0:30

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

Barbell Hip Thrust (ISC)

4 x 6

DB or KB Bulgarian Split Squat (ISC)

4 x 6

Ring Press Up

3 x 5

Banded YTW's (ISC)

3 x 6

Wall Sit (ISC)

3 x 1:00

Single Leg Step Up (ISC)

3 x 5

Isometric Shoulder External Rotation (ISC)

3 x 0:30

Plank (ISC)

3 x 0:40