Hip / Shoulder Mobility Flow

Right when you walk in, grab a foam roller and take five minutes to quickly hit your calves, hamstrings, IT Bands, glutes and back! After you finish that, get into the mobility flow! Repeat All Exercises For one round of 10-15 reps continuously with no rest time! Coaching points are in the description of every video - Check those out to make sure you are getting the most out of every exercise! . Elevated Hip Abduction Holds Elevated Pigeon Stretch Kneeling Straight Leg Hinges Shoulder Pendulum Alternating Shoulder Swimmers Lying Overhead Raises . If you feel you need it, take the time and do another round. You should be moving continuously through these exercises and really keeping control over your movements to make sure you are feeling deep stretches & activation as you hit every movement.

Bike Sprint

1 x 3:00

CDC Goblet Squat

3 x 6

Kneeling Paloff Press

3 x 10

DB Bulgarian Split Squat

3 x 6

Bird Dogs

3 x 8

Single Arm Renegade Row

3 x 8

Deep Prayer Squat

3 x 8

This circuit is focused on aerobic capacity. The goal is to keep you working at a high pace with incomplete rest to teach your body how to work better under fatigue. Every exercise will be completed for 45 seconds with a 15 second rest in between each exercise. (Example; Farmer carry 45 seconds (REST 15 seconds) THEN - Bear crawl) Once one round of EVERY exercise is complete you will rest 3-5 minutes and then repeat for round two. Repeat 3-5 rounds total. Focus on trying to continue moving at a high pace throughout every one of the exercises. Farmer Carry Bear Crawl Shoulder Tap Split Squat (L) Split Squat (R)

Hip / Shoulder Mobility Flow

Repeat All Exercises For one round of 10-15 reps continuously with no rest time! Coaching points are in the description of every video - Check those out to make sure you are getting the most out of every exercise! . Elevated Hip Abduction Holds Elevated Pigeon Stretch Kneeling Straight Leg Hinges Shoulder Pendulum Alternating Shoulder Swimmers Lying Overhead Raises . If you feel you need it, take the time and do another round

Bike Sprint

1 x 3:00

Glute Marches

3 x 12

Split Stance Rotational Press

3 x 8

Front Foot Elevated Lunge

3 x 8

Banded Dead Bug

3 x 8

Kettlebell Pull Through

3 x 10

Weighted Lateral Squat

3 x 12

Standing Alternating Shoulder Press

3 x 12

Dusseault Core Circuit A

30 second intervals Dead bugs Russian Twists Table Top Leg Extensions Side plank (L) Side plank (R) Once you have been through all exercises, rest 1:00 and repeat x 3-5 rounds

Hip / Shoulder Mobility Flow

Repeat All Exercises For one round of 10-15 reps continuously with no rest time! Coaching points are in the description of every video - Check those out to make sure you are getting the most out of every exercise! . Elevated Hip Abduction Holds Elevated Pigeon Stretch Kneeling Straight Leg Hinges Shoulder Pendulum Alternating Shoulder Swimmers Lying Overhead Raises . If you feel you need it, take the time and do another round

Bike Sprint

1 x 3:00

Step Ups W/ Hip Flexion

3 x 8

1/2 Kneeling Paloff Holds

3 x 0:30

3 Plane Lunge

3 x 5

Alternating Floor Press

3 x 6

Pull Through - Renegade Row

3 x 6

Dumbbell Deadlift

3 x 6

Dumbbell Clean & Press

3 x 6

Bike Aerobic Interval Session

2 min hard 1 min easy Repeat x 5 rounds Goal is to maintain high STEADY pace. This is not a sprint. It is about consistent output. If you are feeling fatigued, slow your pace down but maintain throughout 2 mins. During 1 min easy, focus on your breathing. 3 seconds in 3 seconds out through the nose.

REMEMBER - All key coaching points are in the videos for every exercise! Check those out to make sure that you are getting the most out of every movement as you do them! . Repeat all exercises for 10-15 reps Make sure to keep control over all of your movements. The goal is not to rush through these exercises, but to really feel the stretch and challenge your range of motion 2-1-2 tempo through all movements - Pause at the end of your range of motion Focus on breathing through every exercise as well. Slow, controlled breaths as you move through every exercise 1.Lunging Teeter Totter Stretch - (Forward hits hip flexor, back hits hamstring) 2.World's Greatest Stretch - 3.Deep Squat Drop Ins 4.Standing Hip Hinges 5.Thoracic Spine Rotations 6.Shoulder Pendulum

Hand Eye Challenge

REMEMBER - All key coaching points are in the videos for every exercise! Check those out to make sure that you are getting the most out of every movement as you do them! As you move through these exercises, it is natural to start feeling frustrated if you aren't getting them right away. Breathe. They are not easy. . Working on your hand eye coordination on a recovery day is perfect as you are getting some really good mental capacity training in without putting your body through any high level of impact. . Put a clock on for every exercise and mark down the amount of time you can go without dropping a ball. The goal is to continue to build on this number as you go. . Pick 3 exercises and work for a total of 10-15 minutes rotating between the three exercises. . Juggling Single Hand Juggling Underhand Double Throw & Catch Overhand Double Throw & Catch Over Under Double Throw & Catch Off-Pace Double Throw & Catch (overhand / Underhand) Vertical / Horizontal Throws

Choice Cardio

1 x 20:00